RECIPE
Garden Greens, Quinoa & Avocado Salad
Crisp cucumber, juicy tomatoes, creamy avocado, and fresh herbs create a bright base, while quinoa and pumpkin seeds add texture and substance. A lemon and olive-oil dressing brings the ingredients together without overpowering their natural flavours.
Preparation Time: 15 minutes
Total Time: 25 minutes
Servings: 2
Best Time to Enjoy: Lunch or early dinner
The Ritual
Wellness Introduction: This generous garden salad combines leafy greens with quinoa, cucumber, tomatoes, avocado, herbs, and pumpkin seeds. It brings together freshness, colour, texture, plant-based protein, fibre, and healthy fats in a bowl that feels light but still satisfying.
Why this Ritual: This salad is designed to make a nourishing meal feel bright, generous, and pleasurable. The variety of colours and textures encourages slower eating, while the simple preparation makes it practical for a considered lunch or light evening meal.
Ingredients
3 cups mixed leafy greens
1 cup cooked quinoa, cooled
½ cucumber, diced
1 cup cherry tomatoes, halved
1 avocado, sliced
2 tablespoons pumpkin seeds
2 tablespoons fresh parsley, chopped
2 tablespoons fresh mint, chopped
For the dressing:
2 tablespoons extra-virgin olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard
½ teaspoon honey, optional
Black pepper, to taste
Details
Ritual Mood: Fresh, balanced, uplifting
Category: Garden Wellness Salad
Best Time: Lunch or early dinner
Method
Cook the quinoa according to the packet instructions and allow it to cool completely. Wash and dry the leafy greens, then place them in a large serving bowl. Add the cucumber, cherry tomatoes, quinoa, avocado, parsley, mint, and pumpkin seeds.
Whisk the dressing ingredients together in a small bowl. Pour the dressing over the salad just before serving and toss gently, taking care not to crush the avocado. Serve immediately while the greens are fresh and crisp.
Notes
Prepare the quinoa and dressing in advance, but add the avocado and dressing shortly before serving. Toast the pumpkin seeds lightly for a deeper flavour. Chickpeas or grilled tofu can be added for extra protein.
Caution
Contains mustard if Dijon mustard is used and may contain allergens depending on the quinoa or seed packaging. Wash fresh produce carefully and adjust ingredients according to personal dietary needs.
Benefits
May support variety in the daily diet through leafy greens, colourful vegetables, quinoa, seeds, and avocado. The combination may contribute fibre, plant-based protein, healthy fats, and naturally occurring plant nutrients as part of a balanced eating pattern.
For Best Benefits
Prepare the ingredients slowly and take a moment to notice the colours before combining them. Eat at a table, away from your screen, and allow the meal to become a proper pause in the day.
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