Lunch doesn't have to be boring just because you are eating well. This crunchy quinoa salad with sunflower seeds is my go-to when I want a lunch that makes me feel as good as it tastes. It's vegan and gluten-free. And it actually gets better after a day in the fridge, which makes it my favorite kind of meal prep.
I have been putting quinoa in salads since before most grocery stores carried it.
I've got two pulished quinoa cookbooks and have written over 1,000 quinoa recipes. This sunflower seed quinoa is one I still turn to.
The texture here is everything! There are nuts, seeds, and sprouts in every bite.
It is also a dream for meal prep. A sturdy grain salad like this one only gets better as it sits, which is more than I can say for a bowl of lettuce.
What Makes This Crunchy Quinoa Salad So Good
Three textures do the work. There is the toasted crunch of the seeds and almonds. There is the raw crunch of fresh carrot and thebite of sprouts. Stack those against the soft pop of cooked quinoa for a salad that is a little something special.
The single best thing you can do for this salad is toast your sunflower seeds and almonds.
To do this, add them to a dry skillet heated to medium heat. Cook for 3 to 5 minutes, stirring occasionally.
Ingredient Notes
- Sunflower seeds: Pumpkin seeds work too if that is what you have.
- Almonds: You could use walnuts if you prefer.
- Sprouts: I love lentil sprouts here for their crunch, but any sprout you can find at the store will do.
- Balsamic vinaigrette: My homemade balsamic vinaigrette is what I recommend.
How to Cook the Quinoa So It Stays Fluffy
You can get the full details in how to cook quinoa perfectly. You can also use a rice cooker or the Instant Pot.
One small move makes a big difference for this recipe. Cool the cooked quinoa spread out on a sheet pan, not piled in a bowl. Steam escapes instead of getting trapped, so the grains stay separate and light.
Make Ahead
You can toss it with dressing up to four days ahead and it will still be delicious. The seeds and almonds soften a little over time, trading some of their snap for flavor as they sit in the vinaigrette.
Want maximum crunch all week? Dress only what you are eating now, and keep the rest of the salad and the dressing separate until you are ready. Toss, rest, eat. Either way, you win.
Make It Your Own
This crunchy quinoa recipe is an easy one to riff on.
- Add chickpeas, black beans, or white beans for more protein and staying power.
- Stir in shredded cabbage for even more crunch.
Swap the dressing to change the whole mood. A cilantro lime dressing sends it in a bright, zippy direction.
Tuck leftovers into a quinoa wrap for an easy lunch on the go.
More Quinoa Salads to Try
If you are looking for more quinoa salads to add to your rotation give my Mexican Quinoa Salad, Honey Mustard Quinoa Salad, Edamame Quinoa Salad or Mediterranean Quinoa Salad a try.
Crunchy Quinoa Salad with Sunflower Seeds
Ingredients
Salad
- ¾ cup cooked Quinoa
- ¾ cup lentil sprouts or sprouts of choice
- 1 cup grated carrot
- 2 scallions sliced thin
- ⅓ cup sunflower seeds toasted
- ⅓ cup almonds toasted and chopped
- 1 recipe balsamic vinaigrette dressing or desired amount
Instructions
- In a large bowl combine quinoa, sprouts, carrot, scallions, sunflower seeds, and almonds.
- Toss with dressing and season to taste with salt and pepper.
Eileen says
Reading through the ingredient list was enough to convince me to make this salad. I am loving all the different tastes and textures. The sunflower seeds and chopped roasted almonds would really make this salad a winner!
Wendy Polisi says
I hope you enjoy it as much as we did!