Quinoa pegan salad bowl

quinoa salad pegan
Did you look up at the title again to make sure I wrote Pegan… Haha, so did I. My autocorrect kept going bonkers till I really added the word in. Now, that’s the theme, Understanding Paleo Vegan cuisine. I am sure you have attempted both separately, but never thought of them together. Me too never knew hadn’t done enough reading till Veena (click here for her blog) suggested to rein in some of those recipes.

Being a Pegan

Combining the best of both vegan and paleo diets is the main idea behind this diet. Introduced by Dr Hyman, this diet form aims to reduce inflammation and balancing blood sugar.
Read here for more details
quinoa salad

My takeaway

Essentially, my take away from quite an elaborate read about Pegan diet is to avoid any kind of processed food, remove the dairy and bring in more wholesome ingredients without a carb load up. Ideally, this is what I will like to achieve too, reduce the carb load. I am not entirely sure if I will work this diet on a daily basis, but the following recipe is an eye pleaser along with being light and easy. Hence if I can round up some more of these, oh should be happy to follow them as a trial.
This quinoa-based salad bowl is a quite pegan friendly for the following reasons.
  • It has no grains (reduced carb load), quinoa being a seed will contribute to the protein content.
  • Plenty of organic low-calorie nonstarchy vegetables
  • A small portion of beans (allowed quantity)
  • A tiny portion of avocado oil used

This actually makes a flavourful light salad perfect in the lunchbox and quite a riot of colours when you need a pop of energy. So don’t miss trying it. Here is an image of it all tossed up.

black bean spinach quinoa
There are more recipes from my blog itself that I am sure you can use for a Pegan Diet. So don’t miss to browse for some more on the main page. For our latest updates do not miss to subscribe ( we do not ask for any credit card details) or follow us onΒ Instagram@ mildlyindian .com
Enjoy your time and see you soon.
quinoa salad pegan

Quinoa pegan salad bowl

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 35 minutes
Course Soups and salad
Cuisine diabetic friendly, Fusion, gluten free, International, One pot, Summer, Vegan, Vegetarian
Servings 4 people
Calories 269 kcal


For the salad

  • 1 cup Spinach baby leaves, packed
  • 1/2 medium cucumber
  • 1/4 cup Onion chopped
  • 1/2 cup Cabbage purple/red, shredded
  • 1/2 cup black bean cooked and drained
  • 1 cup quinoa cooked

for the dressing

  • 1 tsp miso paste ( gluten free)
  • 3 tsp Lemon juice
  • black pepper powder to taste


  • wash and cook quinoa to get 1 cup of cooked quinoa
  • Fluff and set it aside to cool.
  • Collect the ingredients for the salad, wash and drain all.
  • Chop the onions, cucumbers and shred the cabbage.
  • Add these to the salad bowl arranging them on the different sides of the bowl.
  • Drain and add the black beans to the bowl.
  • Add the now cooled quinoa.
  • Whisk the miso, the lemon juice, the salt and pepper together to form the dressing.
  • Pour the dressing over the salad, toss if desired and enjoy.


To cook black beans, soak overnight and pressure cook for 4 whistles. Allow the steam to escape naturally and drain the liquid off to get the cooked beans. The cooking liquid is perfect for kneading dough or for use in the place of stock.


Calories: 269kcalCarbohydrates: 50gProtein: 11gFat: 4gSaturated Fat: 0.04gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.01gSodium: 180mgPotassium: 267mgFiber: 7gSugar: 2g
Tried this recipe?Let us know how it was!
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Sandhya Nadkarni
4 years ago

Pegan is new to me…read it again and again πŸ™‚ The salad looks delicious! So perfect for the summer and that miso dressing adds another layer of flavor! Yum!

4 years ago

Summer is here and so ready for fresh and healthy salad bowls. This quinoa pegan salad bowl sounds so good to me, loving all the nutrients packed meal.

4 years ago

Love this beautiful quinoa recipe. I eat quinoa every week and cook in a huge batch. This is a keeper

4 years ago

Such a colourful refreshing salad. I am not a big fan of diets as I am unable to give up dairy but if its something so tasty like this, I would never mind at all. πŸ™‚ Bookmarking this recipe.

4 years ago

Summer as it is here now and this bowl looks so perfect Seema ! Such a fresh and healthy salad bowl using quinoa and black beans, love to make sometime πŸ™‚

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