Peach & Tomato Salad

Updated: Aug 1



Summer is fast approaching, and with that comes all the fresh veggies and fruit! There are plenty of ways to enjoy them, but one of my favorite ways is to combine them in salads. There’s nothing easier than putting a quick salad together, right? Like this cherry quinoa salad!


This peach and tomato salad is sweet, tangy, slightly garlicky, and citrusy. I love how tomatoes and peaches pair so well together in flavor and texture. The spinach and quinoa add extra nutrients and protein that make this salad a bowl of delicious and nutritious goodness! The green onions and peach dressing add a final touch that brings everything together beautifully.



This summer peach salad is perfect for barbeques. Serve it with pasta, tofu, tempeh, or pizza! Add some nuts and dried cherries for an extra touch of sweetness and crunchiness!





Details:


Yield: 5 servings

Prep time: 5 min

Cooking time: 20 min

Total time: 25 min


Ingredients:


2 cups grape tomatoes

2 peaches

8 oz spinach

1 cup quinoa

1 tsp minced garlic (or 1 clove)

Salt and pepper to taste

Garnish: green onions


Dressing:


A small piece of a peach (mashed)

3 tbsp olive oil

2 tbsp rice vinegar

1 lime (juice)

½ tsp seasoning blend

Salt and pepper to taste


Instructions:


  1. Rinse the quinoa thoroughly to remove small stones, and it’s coating, saponin. This coating may give quinoa a slightly bitter taste.

  2. To a medium pot, add the quinoa, 2 cups of water, garlic, and salt. Bring to a boil, reduce to simmer, and cook uncovered for 20 minutes.

  3. While the quinoa is cooking, chop the grape tomatoes in half and the peaches into small pieces.

  4. For the sauce: In a small bowl, add a few pieces of peach (peeled) and mash them with a fork. Add the olive oil, lime juice, vinegar, seasoning blend, and salt and pepper to taste. Whisk until well combined.

  5. Once the quinoa is ready, turn off the heat, cover with a lid, and let it rest for 10 minutes to absorb any extra moisture. This step helps to get fluffy quinoa!

  6. To a large bowl, add the spinach (chopped if preferred), tomatoes, peaches, and quinoa. Let the quinoa cool for a bit before adding it.

  7. Garnish with chopped green onions and pour the dressing right before serving.


Notes:


  1. Store in airtight containers for up to a week.

  2. Pair it with a side of pasta, tofu, tempeh, or pizza!

  3. Add dried cherries and almonds for a slightly sweeter version.


Approximate cost:


$9.75. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.


Nutrition:


* Tomatoes: Fresh tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water. They are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, and folate. Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns.


* Spinach is low in carbs but high in insoluble fiber. This type of fiber may benefit your digestion. It’s also an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Spinach has a host of benefits. It may reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure.


*Peaches are high in fiber, vitamins, and minerals. They also contain beneficial plant compounds like antioxidants, which can help protect your body from aging and disease. Its fiber content contributes to smooth digestion and a lower risk of gut disorders. Peach flowers also provide certain compounds that appear to support a healthy gut. Compounds in peaches and peach flowers may help keep your skin healthy by maintaining moisture and protecting against sun damage. However, more research is needed.


*Quinoa is an ancient food that originated around 5,000 years ago in the Andes and in the past few years has gained global popularity due to its health benefits and nutritional value. It’s a grain crop grown for its edible seeds. This means that quinoa is a seed, which is prepared and eaten similarly to a grain. It’s perfect for people with gluten intolerance as it’s gluten-free. Quinoa contains all nine essential amino acids making it an excellent source of protein - This is referred to as a “complete protein” food. It has both more and better protein than most grains.



Did you try this tomato peach salad recipe? Let me know in the comments below and/or tag your creation on Instagram #everyhealthybite.

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