The Best Beet and Quinoa Salad Recipe for a Wholesome, Flavorful Meal

Looking for a vibrant, nutrient-dense meal that tastes just as amazing as it looks? This Beet and Quinoa Salad checks every box: it’s easy to prepare, packed with plant-based protein, and bursting with earthy, herby flavor. Whether you’re meal prepping for the week or planning a colorful side dish for dinner, this salad brings together shredded beets, fluffy quinoa, crisp greens, fresh herbs, and crunchy walnuts into one show-stopping bowl.

Check out this refreshing carrot salad rich in natural retinol to pair beautifully with your beet and quinoa creation.

In this guide, we’ll break down the nutritional benefits, ingredient swaps, storage tips, and customizations for every diet. You’ll also find a step-by-step walkthrough and answers to the most commonly asked questions about this energizing salad.

Beet & Quinoa Salad

This vibrant, nutrient-dense salad combines raw shredded beets, fluffy quinoa, beet greens, fresh herbs, and crunchy walnuts, all tossed in a tangy balsamic vinaigrette. A wholesome, plant-based dish perfect for lunch, potlucks, or meal prep.

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Prep Time 20 minutes mins

Cook Time 15 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Course: Dinner, Lunch, Meal Prep, Salad, Side Dish

Cuisine: Gluten-Free, Healthy, Mediterranean, Plant-Based, Vegan

Calories: 380

Ingredients Method Nutrition Notes

Ingredients

  

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• 1 cup quinoa, uncooked rinsed well
• 1 ¾ cups water or vegetable broth for more flavor
• ½ teaspoon kosher salt for cooking quinoa
• 2 medium raw beets scrubbed and shredded
• 1 cup beet greens or spinach washed and chopped
• ¼ cup fresh parsley chopped
• 2 tablespoons fresh mint chopped
• 2 tablespoons green onions thinly sliced
• ⅓ cup walnuts chopped
• ⅓ cup extra virgin olive oil for vinaigrette
• 3 tablespoons balsamic vinegar
• 2 teaspoons Dijon mustard
• 1 clove garlic minced or crushed
• ½ teaspoon kosher salt for vinaigrette
• black pepper to taste

Method

 

1. Rinse the quinoa thoroughly under cold water using a fine mesh strainer.
   
2. In a saucepan, combine quinoa, water (or broth), and salt. Bring to a boil, then cover and simmer for 15 minutes.
3. Turn off the heat and let the quinoa sit, covered, for 5 minutes. Fluff with a fork and allow to cool completely.
4. While quinoa is cooking, scrub and shred the raw beets using a box grater or food processor.
5. In a large mixing bowl, combine the cooled quinoa and shredded beets.
6. Add chopped beet greens (or spinach), parsley, mint, green onions, and walnuts. Gently toss to combine.
7. In a small jar, combine olive oil, balsamic vinegar, Dijon mustard, garlic, salt, and pepper. Shake well until emulsified.
8. Pour the dressing over the salad and toss gently until everything is evenly coated.
9. Taste and adjust seasoning as needed. Serve chilled or at room temperature.

Nutrition

Calories: 380kcalCarbohydrates: 35gProtein: 10gFat: 22gSaturated Fat: 3gSodium: 480mgPotassium: 650mgFiber: 7gSugar: 6gVitamin A: 1200IUVitamin C: 18mgCalcium: 90mgIron: 3.2mg

Notes

To customize, try adding avocado, chickpeas, feta cheese, or dried cranberries. For meal prep, store the dressing separately and mix just before serving. Salad keeps well in the fridge for up to 5 days.

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Why Beet and Quinoa Salad Is the Perfect Power Meal

Nutritional Value of Beets and Quinoa Combined

Beets and quinoa aren’t just beautiful—they’re two of the most nutritionally powerful ingredients you can put on your plate. Beets are loaded with nitrates, folate, and potent antioxidants, particularly betalains, which support heart health, fight inflammation, and promote detox. According to Healthline’s guide to beet nutrition, they may also improve stamina and lower blood pressure.

Quinoa, on the other hand, is one of the few plant-based foods considered a complete protein—it contains all nine essential amino acids. It’s also rich in fiber, magnesium, iron, and B vitamins, making it ideal for energy and post-workout recovery. Learn more from Healthline’s deep dive on quinoa benefits.

Here’s a quick nutrient breakdown comparing both:

Together, they offer a fiber-rich, energizing base with a colorful appeal, making this salad a powerhouse in both taste and health.

Benefits of Adding Greens, Herbs, and Nuts

What makes this Beet and Quinoa Salad a complete meal is the vibrant mix of leafy greens, fresh herbs, and nuts. Each component brings flavor, texture, and a burst of nutrients:

• Beet greens or spinach: Loaded with vitamin A, K, and iron, they balance the earthiness of beets with a touch of bitterness.
• Fresh parsley and mint: These herbs not only brighten the flavor but also aid digestion and freshen breath.
• Walnuts: Rich in healthy omega-3 fats, they add a satisfying crunch and boost heart health.

Combining all these elements makes the salad not just filling, but also incredibly nourishing.

Don’t miss our crispy baked zucchini chips if you’re craving a healthy side snack to round out your meal.

Ingredients Breakdown for Beet and Quinoa Salad Recipe

Core Components and Possible Swaps

The best thing about this Beet and Quinoa Salad recipe is that it’s easy to customize while keeping it clean and wholesome. Here’s a breakdown of each main ingredient and smart substitutes to suit your pantry or dietary needs:

When selecting ingredients, aim for organic produce when possible, especially the beets, since you’re eating them raw. The flavors build better when your components are crisp and fresh.

Best Substitutions for Dietary Needs

This salad is naturally vegan and gluten-free, but you can modify it even more for various lifestyles or taste preferences:

• Low-carb/keto: Replace quinoa with riced cauliflower and reduce beets (since they’re naturally sweet).
• Paleo: Stick to beets, greens, and herbs, and swap quinoa with shredded jicama or spiralized zucchini.
• Extra protein: Add chickpeas, grilled chicken, tofu, or crumbled feta for a more filling meal.
• Tangy twist: Swap balsamic with lemon juice or red wine vinegar for a sharper dressing.

Here’s a tip: if you’re prepping this for lunch or potluck, keep the dressing separate until ready to serve. It preserves the texture and prevents wilting.

Discover great ideas like this refreshing carrot salad recipe that pairs well with plant-based meals.

How to Cook Quinoa Perfectly Every Time

Rinsing, Boiling, Resting: Full Process Explained

Cooking quinoa might seem simple, but there’s an art to getting it light, fluffy, and flavorful without any bitterness. Quinoa has a natural coating called saponin, which can taste soapy or bitter if not rinsed properly.

Here’s the perfect method to cook quinoa for your Beet and Quinoa Salad:

Step-by-Step Quinoa Cooking Instructions:

1. Rinse: Use a fine mesh strainer and rinse 1 cup of quinoa thoroughly under cold water for 30–60 seconds.
2. Measure Water & Salt: Add quinoa, 1/2 teaspoon kosher salt, and 1 3/4 cups of water to a saucepan.
3. Boil, then Simmer: Bring it to a boil uncovered. Once boiling, cover with a lid and reduce to medium-low heat. Let simmer for 15 minutes.
4. Rest: Turn off heat and let it sit, covered, for 5 minutes.
5. Fluff: Remove the lid and fluff with a fork to separate grains.

The result? Light, fluffy, neutral-flavored quinoa that absorbs all the bold flavors of your salad dressing without becoming mushy or watery.

Flavor Tips: Spices, Broths, and Add-ins

Want to add a little more depth and flavor to your quinoa? Consider these easy tips:

• Cook in vegetable broth instead of water for more savory flavor.
• Add a pinch of cumin, coriander, or garlic powder to the cooking water for an earthy tone.
• For a nutty twist, toast the quinoa in olive oil for 2–3 minutes before adding water.
• A splash of lemon juice added to the water can keep the quinoa brighter in color and slightly tangier in taste.

These little upgrades make a big difference—especially when pairing with robust ingredients like shredded beets and herb-heavy dressings.

Looking for inspiration? Try these crispy baked zucchini chips as a crunchy side to your salad bowl.

Spice up your salad game with our cottage cheese chip seasoning guide—a simple way to add crunch and bold flavor to this wholesome dish.

Working with Beets: From Raw to Shredded Perfection

Prepping and Shredding Fresh Beets Easily

Beets can be intimidating, but prepping them for your Beet and Quinoa Salad doesn’t have to be messy or complicated. When used raw, they bring a refreshing crunch and vibrant sweetness to balance the salad’s savory components.

How to prepare raw beets:

1. Trim the ends off the beets and separate the greens if still attached (don’t toss them—you’ll use them later).
2. No need to peel: If your beets are fresh and well-scrubbed, peeling is optional. The skin is thin and edible.
3. Quarter them for easier handling.
4. Shred using a box grater or a food processor with a shredding attachment. You’ll want medium-fine shreds for even distribution and better absorption of the dressing.

Pro tip: Wear gloves if you’re worried about stained hands, and use a cutting board you don’t mind tinting. Beet juice is powerful!

Once mixed into the quinoa, the beets tint the grains a gorgeous deep pink, making this dish visually stunning and full of earthy flavor.

Using Beet Greens: Don’t Waste the Nutrients

Beet greens are often discarded, but they’re just as nutritious as the root. They’re rich in calcium, iron, potassium, and vitamins A and K. Adding them to your salad brings a tender texture and mild bitterness that balances the sweet beets beautifully.

How to prep beet greens:

1. Wash thoroughly to remove grit.
2. Separate stems from leaves. Finely chop the stems; they have a celery-like crunch and deep purple hue.
3. Roughly chop the leaves—they’ll wilt slightly once mixed with the dressing.

If your beets came without greens, no problem. You can easily substitute with spinach, baby arugula, chard, or even massaged kale for similar texture and nutrition.

Building the Dressing: Balancing Acidity & Flavor

Why Balsamic Vinegar Is the Perfect Match

The dressing is where your Beet and Quinoa Salad really comes to life. And at the heart of this vinaigrette is balsamic vinegar—the ultimate contrast to earthy beets and nutty quinoa. Balsamic adds deep, sweet acidity that ties everything together and complements both raw vegetables and cooked grains.

Here’s what makes it work:

• Sweet + tangy profile: Balsamic vinegar offers a richer complexity than lemon juice or plain white vinegar.
• Mellows bitterness: It softens the sharp edges of raw beet greens and mint.
• Boosts absorption: The vinegar, paired with olive oil, helps your body absorb fat-soluble vitamins like A, D, E, and K.

Of course, if you don’t have balsamic on hand, red wine vinegar or fresh lemon juice work well too, adding brightness and zest.

Making a Creamy, Tangy Vinaigrette

Here’s the quick, foolproof method for making the dressing:

Ingredients:

• 1/3 cup extra virgin olive oil
• 3 tablespoons balsamic vinegar
• 2 teaspoons Dijon mustard
• 1 clove garlic, crushed or finely minced
• 1/2 teaspoon kosher salt
• Black pepper, to taste

How to Make It:

1. Add all ingredients to a small jar or lidded container.
2. Seal and shake vigorously until emulsified (thick and well-blended).
3. Taste and adjust—if it’s too sharp, add a drop of maple syrup; too flat, add a squeeze of lemon.

This vinaigrette can be made ahead of time and stored in the fridge for up to 1 week. Just shake again before using.

Pairing this flavorful dressing with bold ingredients like shredded beets, toasted quinoa, fresh mint, and walnuts ensures every bite bursts with balance.

Assembling the Beet and Quinoa Salad Step-by-Step

Mixing Warm vs. Cooled Ingredients

One key detail that can make or break this salad is temperature. When mixing the ingredients, it’s important to let the quinoa cool to room temperature first. Why? Because tossing hot quinoa with fresh greens can wilt the leaves and mute the vibrancy of your herbs.

Here’s how to assemble like a pro:

1. Fluff the quinoa after cooking and transfer it to a large bowl.
2. Add the shredded raw beets while the quinoa is still slightly warm—this helps the color bleed slightly, creating that signature deep pink hue.
3. Let the mixture cool completely before continuing. Spread it out on a tray or chill in the fridge to speed up the process.

This step locks in both texture and flavor. Cooling the quinoa also prevents herbs from becoming soggy and preserves the crunch of your walnuts.

Best Mixing Techniques for Flavor and Texture

Once your base has cooled, you’re ready to add the rest of the ingredients. Here’s the best way to combine everything:

Add-ins:

• Chopped beet greens (or spinach/chard)
• Chopped beet stems (optional for crunch)
• Sliced green onions (or red onion)
• Fresh parsley and mint
• Chopped walnuts

Mixing tips:

• Use tongs or your hands to gently toss the ingredients together. This avoids mashing and keeps the beets light and fluffy.
• Pour the vinaigrette evenly over the top and mix just before serving to keep everything crisp.
• Taste and adjust the seasoning—sometimes a pinch of sea salt or extra crack of pepper is all it needs.

Once everything is evenly coated and balanced, your Beet and Quinoa Salad is ready to go—either served fresh or chilled for even deeper flavor.

Customizing the Salad to Fit Every Diet

Vegan, Gluten-Free, and Paleo-Friendly Swaps

This Beet and Quinoa Salad already checks off a lot of boxes—it’s naturally vegan, gluten-free, and loaded with whole foods. But what if you want to fine-tune it further based on your dietary goals? Let’s explore some easy modifications that don’t sacrifice flavor:

Even with substitutions, this salad retains its bold flavor and balanced macros. The flexibility of ingredients makes it perfect for meal prepping or sharing with guests who follow different eating plans.

Add-ins: Feta, Avocado, Chickpeas, or Cranberries?

Want to take your Beet and Quinoa Salad to the next level? These delicious add-ons will amp up flavor, texture, and nutrition based on your mood:

• Crumbled feta cheese: Adds a tangy, creamy contrast to earthy beets (great for vegetarians).
• Avocado slices or cubes: Creamy richness and healthy fats make it more satisfying.
• Chickpeas or white beans: Boost protein and fiber for a heartier bowl.
• Dried cranberries or golden raisins: Add a sweet pop and chewy texture.
• Toasted pumpkin seeds: For crunch with a nut-free alternative.

Feel free to mix and match depending on what you have on hand. Just keep balance in mind—too many soft ingredients can weigh the salad down, so always pair soft textures with a little crunch.

Storage Tips: How Long Does Beet and Quinoa Salad Last?

Refrigeration, Containers, and Meal Prep Hacks

Whether you’re prepping your meals for the week or making this salad ahead for an event, proper storage ensures it stays flavorful and fresh.

Here’s how to do it right:

Refrigeration:

• Store the fully prepared salad in an airtight container in the fridge.
• It will stay fresh for up to 5 days without losing texture or flavor.
• Keep it away from overly moist ingredients (like tomatoes or cucumbers) if adding later, as they may cause sogginess.

Meal prep tip: Divide the salad into individual containers and keep the dressing separate until just before eating. This method helps retain the crispness of greens and herbs.

Best containers to use:

For best results, always let the salad come back to room temperature before eating to allow the flavors to shine.

Serving Ideas: Lunch, Potlucks, and Sides

This Beet and Quinoa Salad is versatile—here are a few ways to serve it that will impress:

• Main dish: Top with sliced avocado, roasted chickpeas, or a hard-boiled egg.
• Side salad: Serve alongside grilled proteins like chicken or tofu for a complete meal.
• Potluck-ready: Make a double batch, and toss in dried cranberries and feta for a crowd-pleasing bowl.
• Lunch prep: Portion out with your favorite sides .

Health Benefits of Beet and Quinoa Salad You Didn’t Know

Heart Health, Detox, and Digestive Benefits

The real magic of this Beet and Quinoa Salad isn’t just its flavor or color—it’s the deep, science-backed health benefits packed into every bite. Both beets and quinoa have earned their superfood status for good reason.

Beets offer powerful support for:

• Lowering blood pressure thanks to high natural nitrate levels
• Reducing inflammation via antioxidants like betalains
• Supporting detoxification, particularly liver function
• Aiding digestion with fiber that promotes regularity and gut health

As highlighted by Healthline, beet consumption may also help enhance athletic endurance due to improved oxygen utilization.

Quinoa holds its own as a nutritional powerhouse:

• It’s one of the few plant-based foods that’s a complete protein
• Rich in iron, magnesium, and fiber
• Naturally gluten-free, making it ideal for those with sensitivities
• Helps maintain blood sugar levels, supports weight management, and keeps you feeling full longer

Healthline also points out quinoa’s role in heart and metabolic health, especially for those following plant-based or vegetarian diets.

Superfood Synergy: Beets + Quinoa + Greens

On their own, both ingredients are nutrient-dense—but when combined with other salad components like fresh herbs, beet greens, olive oil, and walnuts, the result is a synergistic powerhouse. Here’s how the salad works together to nourish every part of your body:

This combination doesn’t just fuel you—it balances and supports your entire system, from digestion to circulation to cellular repair.

Frequently Asked Questions About Beet and Quinoa Salad

Conclusion

Whether you’re looking for a nutrient-dense lunch, a colorful potluck dish, or a base for a plant-based dinner, this Beet and Quinoa Salad delivers. It’s flexible, fresh, and filled with natural flavors—from earthy beets to nutty quinoa and bright herbs. Packed with antioxidants, plant-based protein, and fiber, this salad fuels your body without sacrificing flavor.