The Best Quinoa Salad with Roasted Squash and Spinach

When crafting a nourishing and flavorful meal, a Quinoa Salad with Roasted Squash, Caramelized Onions, and Wilted Spinach ticks all the right boxes. This dish is packed with textures and contrasting flavors and loaded with nutrients, making it the perfect choice for anyone seeking a healthy and balanced meal. Whether you’re meal prepping for the week, preparing a side for a family gathering, or looking for a vegetarian dish to impress guests, this salad is versatile, satisfying, and simply delicious.

Quinoa is the base for this salad, providing a high-protein, gluten-free foundation that pairs wonderfully with the rich sweetness of roasted squash, the savory depth of caramelized onions, and the light, nutrient-packed wilted spinach. Let’s explore why it’s the perfect choice for your next healthy meal.

Ingredients for Quinoa Salad

Table of Contents

Before getting into the preparation, let’s gather all the ingredients. This quinoa salad requires simple, fresh ingredients that you likely already have in your pantry or can easily find at the local grocery store. Each element of this salad is crucial in combining the perfect balance of flavors and textures.

For the Salad:

1 cup quinoa (rinsed under cold water)
2 cups water or vegetable broth (for quinoa cooking)
1 medium butternut squash (peeled and cubed)
2 medium yellow onions (thinly sliced)
4 cups fresh spinach leaves (washed and stems removed)
2 tbsp olive oil (for roasting the squash and caramelizing the onions)
1 tbsp balsamic vinegar (optional, for drizzling over the spinach)
Salt and pepper to taste

For the Dressing:

¼ cup extra virgin olive oil
2 tbsp lemon juice (freshly squeezed)
1 tbsp Dijon mustard
1 tsp honey or maple syrup (for sweetness)
1 clove garlic (minced)
Salt and pepper to taste

How to Prepare the Salad

This Quinoa Salad with Roasted Squash, Caramelized Onions, and Wilted Spinach comes together in simple steps. With each component prepped separately and then brought together for the final salad, you’ll have a beautifully layered dish that’s visually appealing and flavorful.

Step 1: Roasting the Squash

Roasted squash is one of the highlights of this salad. When roasted, the squash’s natural sweetness intensifies, providing a delightful contrast to the earthy quinoa and the savory onions.

Preheat your oven to 400°F (200°C).
Place the cubed butternut squash on a baking sheet, drizzle with olive oil, and sprinkle with salt and pepper.
Toss to coat the squash evenly, then spread it in a single layer on the baking sheet.
Bake in the preheated oven for 25-30 minutes until the squash is soft and golden, with caramelized edges. Stir halfway through for even roasting.

Pro Tip: You can also roast other vegetables, such as sweet potatoes or carrots, and the squash for added variety.

Step 2: Cooking the Quinoa

Quinoa is the star base for this salad. It’s a nutrient-dense grain that’s naturally gluten-free and provides a complete source of plant-based protein.

Rinse the quinoa under cold water using a fine-mesh sieve to remove its natural bitter coating.
In a medium pot, heat the water or vegetable broth until it reaches a rolling boil.
Add the rinsed quinoa, reduce the heat to low, and cover the saucepan.
Let it simmer for about 15 minutes or until all the liquid is absorbed and the quinoa is tender.
Gently fluff the quinoa with a fork and allow it to cool for a few minutes.

Pro Tip: Using vegetable broth instead of water adds an extra layer of flavour to the quinoa.

Step 3: Caramelizing the Onions

Caramelized onions provide a rich, sweet-savoury flavour that elevates the overall taste of the salad. The slow-cooking process allows the onions’ natural sugars to break down and intensify, giving them a golden, slightly sticky texture.

Warm 1 tablespoon of olive oil in a large skillet over medium-low heat.
Add the sliced onions and a pinch of salt, stirring occasionally until they become soft and golden brown.
Cook the onions, stirring occasionally, for about 25-30 minutes or until they are soft, golden brown, and caramelized.
If the onions start to stick to the pan, you can add a splash of water or broth to deglaze the pan and prevent burning.

Pro Tip: Don’t rush the caramelization process. Simmering the onions is key to achieving the best flavor.

Step 4: Wilting the Spinach

Wilted spinach adds a vibrant pop of color and nutrients to the salad. Lightly cooking the spinach softens the leaves while maintaining their fresh flavor.

Add the fresh spinach over medium heat in the same skillet used for the onions.
Cook for 2-3 minutes, stirring frequently, until the spinach softens and wilts.
Remove from heat and drizzle with a little balsamic vinegar if desired for added flavor.

Pro Tip: You can substitute spinach with other greens like kale or Swiss chard for variety.

Step 5: Assembling the Salad

Now that all the components are prepped, it’s time to bring them together to create the final dish.

Combine the cooked quinoa, roasted squash, caramelized onions, and wilted spinach in a large mixing bowl.
Drizzle the dressing (made by whisking together olive oil, lemon juice, Dijon mustard, honey, garlic, salt, and pepper) over the salad and toss gently to coat all the ingredients evenly.
Adjust the seasoning to taste by adding more salt and pepper if necessary.
If desired, serve warm or at room temperature, garnished with fresh herbs like parsley or cilantro.

Pro Tip: This salad can be served as a main dish or a side. If serving as a main, consider adding a protein source like grilled chicken or tofu.

Health Benefits of Quinoa Salad with Roasted Squash, Caramelized Onions, and Wilted Spinach

This quinoa salad is both flavorful and packed with nutritious ingredients. It’s packed with nutrient-rich ingredients that offer numerous health benefits:

Quinoa: A complete protein, quinoa contains all nine essential amino acids, making it a fantastic plant-based protein source. It’s also high in fibre, magnesium, and iron, which support heart health and digestion.
Roasted Squash: Butternut squash is a good source of vitamins A and C, which are important for maintaining a strong immune system and healthy skin. Its natural sweetness also makes it a satisfying ingredient in this savoury salad.
Caramelized Onions: Onions are rich in antioxidants and contain compounds that support heart health and reduce inflammation.
Wilted Spinach: Spinach is loaded with vitamins and minerals, including vitamin K, vitamin A, and iron. It’s also low in calories but high in fibre, making it a great addition to any meal.

Pro Tip: This salad is also gluten-free and vegetarian, making it a great option for those with dietary restrictions or preferences.

Serving and Storing

Serving Suggestions

This quinoa salad can be served warm or at room temperature, making it a great option for any occasion. Whether you’re serving it as a main course for lunch or a side dish for dinner, it pairs well with a variety of dishes, from grilled meats to roasted vegetables.

For an extra boost of flavour, try topping the salad with:

Crumpled feta or goat cheese for a tangy contrast.
Toasted nuts like walnuts or almonds for added crunch.
Add dried cranberries or raisins to enhance the sweetness.

Storing Leftovers

If you have leftovers, this salad stores well in the fridge for up to 3 days. Keep it in an airtight container, and when ready to serve, you can enjoy it cold or warm it up slightly in the microwave or on the stovetop.

Tips for Customizing the Recipe

A great feature of this quinoa salad is its versatility. Here are some ideas to customize the recipe to your taste:

Add Protein: For a heartier meal, add some grilled chicken, shrimp, or tofu to the salad.
Try Different Veggies: For a different flavor profile, substitute the squash with sweet potatoes, carrots, or bell peppers.
Switch Up the Greens: Instead of spinach, try using kale, arugula, or Swiss chard.
Add a Crunch: For some extra texture, sprinkle toasted nuts or seeds like pumpkin seeds, sunflower seeds, or slivered almonds over the salad.
Incorporate Cheese: Crumbled goat cheese, feta, or parmesan can add a salty, creamy contrast to the roasted vegetables.

Why This Salad Is a Healthy Option

Question: What makes this quinoa salad with roasted squash, caramelized onions, and wilted spinach a healthy option?

Answer: This quinoa salad is packed with wholesome ingredients like quinoa, a gluten-free grain high in protein and fiber. Roasted squash adds a rich, sweet flavor, while caramelized onions provide a touch of sweetness and depth. Wilted spinach offers vitamins and minerals, making this salad not only delicious but also a nutritious meal choice. Perfect for vegetarians and anyone looking for a healthy, balanced dish.

Conclusion

A Quinoa Salad with Roasted Squash, Caramelized Onions, and Wilted Spinach is not just a healthy meal—it’s a celebration of flavors and textures. The nutty quinoa, sweet roasted squash, savory caramelized onions, and earthy wilted spinach come together to create a satisfying and nourishing dish. Whether you’re looking for a nutritious vegetarian meal, a gluten-free option, or simply a tasty side dish, this salad checks all the boxes.

By preparing each element carefully and combining them with a zesty homemade dressing, you’ll create a dish that’s as beautiful as it is delicious. Enjoy this salad as part of your weekly meal prep, or serve it at your next family dinner—it’s sure to be a hit!

Happy cooking!