Tahini Rainbow Quinoa Salad
When it comes to meal prep or quick, satisfying meals, this Tahini Rainbow Quinoa Salad is hard to beat. Loaded with colourful veggies, juicy orange segments, and a creamy tahini dressing, this salad is as nourishing as it is beautiful. Perfect for a light lunch, a vibrant side dish, or even as a hearty meal with added protein, this salad is designed to make healthy eating feel exciting and indulgent.
Packed with plant-based protein from quinoa, plus vitamins, minerals, and healthy fats from the fresh ingredients and tahini dressing, this salad is a true superfood powerhouse. And the best part? It’s super versatile. You can easily mix it up with different proteins and toppings to make it your own.
Let’s dive into what makes this salad so special and all the ways you can make it work for you.
WHY YOU'LL LOVE THIS TAHINI RAINBOW QUINOA SALAD.
This salad ticks all the boxes: it’s nutrient-dense, visually stunning, and incredibly tasty. Here’s what makes it a go-to recipe in my kitchen:
Nutrient-Rich: Quinoa is packed with protein, fibre, and essential amino acids, making it one of the most nourishing grains out there. Add in the antioxidant-rich veggies like purple cabbage and carrots, and you've got a nutrient-packed meal.
Easy to Make: With minimal prep work and a quick tahini dressing that takes just minutes to whip up, this salad is perfect for busy days.
Customisable: You can swap in different veggies, add a protein of your choice, or adjust the dressing to make it exactly how you like it.
Meal Prep Friendly: This salad stores well, making it an excellent choice for meal prepping at the beginning of the week.
Whether you’re looking to eat more plant-based meals or simply want a light and refreshing dish that doesn’t skimp on flavour, this Tahini Rainbow Quinoa Salad is a perfect choice.
INGREDIENTS FOR TAHINI RAINBOW QUINOA SALAD.
Serves 2 poeple
Prep Time: 10 minutes Cook Time: 15 minutes
FOR THE SALAD:
85g (3 oz) quinoa, raw – Quinoa forms the base of this salad. It’s a high-protein, gluten-free grain with a mild, nutty flavour that pairs well with the creamy tahini dressing.
½ cucumber, julienned – Adds a refreshing crunch and hydration to the salad.
70g (2.3 oz) purple cabbage, shredded – Purple cabbage not only adds colour but also brings antioxidants and fibre to the mix.
1 carrot, thinly sliced – For a pop of orange and a slight sweetness that balances out the flavours.
1 orange, peeled, separated into segments – The juicy orange segments add a lovely brightness and slight acidity.
2 tbsp. nori, or 1 nori sheet, chopped – Nori gives a subtle hint of umami and an extra layer of texture.
4 tbsp. coriander leaves, chopped – Fresh coriander adds a burst of herbal flavour and helps brighten the entire dish.
1 tsp. black sesame seeds, to garnish – Adds a nutty crunch and makes the salad look extra appealing.
FOR THE DRESSING:
3 tbsp. tahini – The base of the dressing, tahini is rich in healthy fats and has a lovely creamy texture.
1 tbsp. maple syrup – A touch of natural sweetness to balance out the other flavours.
1 tbsp. tamari sauce – Adds a savoury, slightly salty flavour. Tamari is gluten-free, making it ideal for those avoiding gluten.
1 tbsp. lemon juice – Adds a fresh, tangy brightness that complements the richness of the tahini.
INSTRUCTIONS FOR HOW TO MAKE TAHINI RAINBOW QUINOA SALAD.
Step 1: Cook the Quinoa
Cook the quinoa according to the instructions on the package. Generally, this means rinsing the quinoa, then cooking it in water at a 2:1 ratio (2 cups of water for every 1 cup of quinoa) for about 15 minutes until it’s tender and fluffy. Once cooked, set it aside to cool.
Pro Tip: If you have time, let the cooked quinoa cool to room temperature. This helps keep the salad crisp and fresh when you add the vegetables and dressing.
Step 2: Make the Tahini Dressing
While the quinoa is cooking, prepare the dressing. In a small bowl, combine the tahini, maple syrup, tamari sauce, and lemon juice. Whisk everything together until smooth. If the dressing is too thick, add a little water (about a teaspoon at a time) until you reach your desired consistency. You want it to be pourable but not too thin.
Tip: Adjust the sweetness, saltiness, or acidity to your taste. You can add a bit more maple syrup for sweetness or extra lemon juice for tang if you like.
Step 3: Assemble the Salad
In a large mixing bowl, combine the cooked quinoa, cucumber, purple cabbage, carrot, orange segments, nori, and coriander. Toss gently to combine, ensuring all ingredients are evenly distributed.
Step 4: Add the Dressing and Garnish
Drizzle the tahini dressing over the salad, then toss again to coat everything evenly. Divide the salad between two plates or bowls. Garnish with a sprinkle of black sesame seeds for a finishing touch.
Step 5: Serve and Enjoy
Serve the salad immediately and enjoy! If you’re making this ahead of time, store the dressing separately and toss it with the salad just before serving to keep everything fresh and crisp.
CUSTOMISING YOUR TAHINI RAINBOW QUINOA SALAD WITH PROTEIN OPTIONS.
One of the great things about this salad is how versatile it is. While it’s delicious as a plant-based dish, you can easily make it more substantial by adding a protein of your choice. Here are a few ideas:
Grilled Chicken: Lightly seasoned grilled chicken breast adds lean protein and a satisfying texture that pairs well with the creamy tahini dressing. Cut it into strips or cubes and toss it with the salad for a heartier meal.
Seafood: Pan-seared scallops, white fish or prawns add a deliciously delicate flavour to the salad. Cook them with a little garlic and a dash of tamari for extra flavour before adding them to the salad.
Tofu: For a plant-based protein boost, add pan-fried or baked tofu. Marinate the tofu in a bit of tamari and lemon juice for extra flavour, then cook until golden and crispy. Tofu soaks up the dressing beautifully, making it a great addition.
Edamame: Shelled edamame is an excellent plant-based protein that requires no extra prep time. Simply toss a handful of edamame into the salad for an instant protein boost.
Salmon: Baked or grilled salmon works beautifully with this salad. The rich flavour of the salmon complements the creamy tahini dressing and adds healthy omega-3 fatty acids.
Hard-Boiled Eggs: If you’re looking for a quick protein boost, chopped hard-boiled eggs are a great option. They’re easy to prepare and add a satisfying richness to the salad.
With any of these protein additions, this salad transforms into a full, balanced meal that’s perfect for lunch or dinner.
WHY THIS SALAD IS A NUTRITIONAL POWERHOUSE.
This Tahini Rainbow Quinoa Salad isn’t just tasty; it’s packed with nutrients that make it a fantastic addition to your healthy eating routine:
Quinoa provides plant-based protein and is a complete protein, meaning it contains all nine essential amino acids.
Tahini is rich in healthy fats, which help keep you satiated, plus it’s a good source of calcium and iron.
Purple cabbage and carrots are loaded with antioxidants and fibre, supporting your digestion and overall health.
Oranges bring in a boost of Vitamin C, which is great for immune support.
Nori provides a unique source of iodine, which supports thyroid health.
Plus, with all the vibrant colours, you’re getting a range of phytonutrients that promote optimal health. This salad truly embodies the “eat the rainbow” philosophy, ensuring you’re nourishing your body with a diverse range of nutrients.
TIPS FOR MEAL PREP AND STORAGE.
This Tahini Rainbow Quinoa Salad is a perfect meal prep option. Here’s how to make it last:
Store the Dressing Separately: To keep the salad fresh, store the tahini dressing in a separate container and add it just before serving. This keeps the veggies crisp and prevents them from becoming soggy.
Make a Big Batch of Quinoa: Cook extra quinoa at the beginning of the week, and use it in other meals. Quinoa keeps well in the fridge for up to 5 days, making it a great base for various salads and bowls.
Keep the Salad Components Separate: If you’re making this salad for meal prep, store the salad ingredients in individual containers. Combine them when you’re ready to eat, adding the dressing and sesame seeds last.
Protein on the Side: If you’re adding a protein like chicken or tofu, store it in a separate container and toss it in when you’re ready to eat. This way, everything stays fresh and flavourful.
FINAL THOUGHTS.
This Tahini Rainbow Quinoa Salad is a vibrant, refreshing, and nutritious meal that fits easily into any routine. It’s packed with colourful veggies, plant-based protein, and a rich tahini dressing that ties everything together. Perfect for meal prep, this salad can be customised with different proteins and stored in the fridge for easy, grab-and-go meals.
Whether you’re looking to eat more plant-based meals or simply want a beautiful, nourishing salad that doesn’t compromise on flavour, this recipe is a winner. Try it out, make it your own with added proteins, and enjoy a healthy meal that feels like a treat every time.
