This salad has all of my favourite things – colour, flavour, texture and nutrition!

Nourish 101:

  • Quinoa is a high protein, gluten free seed that is rich in B-vitamins, iron, magnesium, potassium, calcium, vitamin E and a good dose of fatty acids.
  • Pomegranate contains powerful plant compounds that have valuable medicinal properties. Their antioxidants found in the fruit provide a wonderful anti-inflammatory effect and are said to help fight cancer. They are also beneficial for lowering blood pressure and help with arthritis and joint pain. There is also some evidence that the seeds help to improve memory and heart health.
  • Pistachios are a good source of beneficial dietary fat and are known to help reduce blood cholesterol. They also contain a good source of minerals.
  • Green peas are rich in vitamin B1 and are a good source of vitamin C, K and folic acid.
  • Together these ingredients provide a very satisfying meal that promotes healthy metabolism whilst providing your body with a great dose of protein, fibre, healthy fats, antioxidants, vitamins and minerals.

Colourful Quinoa Salad

This salad has all of my favourite things - colour, flavour, texture and nutrition!
Keyword Dairy Free, Egg Free, Gluten Free, No Added Sugar, Preservative Free, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes


  • 3 cups (420g) cooked quinoa, cooled*
  • 1.5 tbsp (30ml) extra virgin olive oil
  • Zest of 1 lemon
  • 3 tbsp Lemon juice
  • 1/2 small Red onion, finely diced (or 3 spring onions, finely chopped)
  • 1/2 cup (10g) fresh mint, chopped
  • 1/2 cup (10g) fresh parsley, chopped
  • 3/4 cup frozen baby peas
  • Arils (seeds) from 1 pomegranate**
  • 1/3 cup (45g) pistachios, roughly chopped
  • Pinch Sea salt and black pepper


  • In a mixing bowl combine cooked and chilled quinoa with olive oil, lemon zest and juice. 
  • Stir through through red onion, mint and parsley. 
  • In a small heatproof bowl pour boiling water over peas to thaw (leave for 2-4 minutes). Drain well. 
  • Stir through peas and pomegranate seeds through quinoa. 
  • Season to taste. 
  • Add pistachios just before serving. 


Recipe Tips:
  • I cook my quinoa in a rice cooker using the ratio 1 cup quinoa: 1 1/4 cups water = 3 cups or follow stove top cooking instructions here.
  • **To remove seeds from a pomegranate - use the palm of your hand to roll the whole pomegranate on a flat surface with a little pressure to loosen the seeds (you will hear them loosen). Cut pomegranate in half and use the back of a spoon to hit the outer skin so the seeds pop out below.
Sensitive to FODMAPs?
  • Avoid red onion and use spring onions.
Sensitive to Nuts?
  • Substitute pistachios for pumpkin seeds.
Personalise your recipe:
  • Add diced avocado.
  • Serve with additional protein such as chicken, prawns or fish.

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Casey-Lee Lyons

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