Healthy Curried Quinoa with Spinach and Avocado for Lunch


Healthy Curried Quinoa with Spinach and Avocado for Lunch by #vegan

Eating healthy lunches just got a lot easier for me. Lunch is always such an issue. Over time Steve and I somehow accidentally divided up breakfast and dinner duties. But lunch isn’t so simple.

Neither of us has claimed “lunch duty,” so it tends to get ignored until the second that I’m hungry. I am always trying to eat healthy but forget to plan ahead and end up eating crap all too often.

In an effort to plan my lunches better I made this quinoa dish. The great thing about it is that you can make the quinoa in a large batch ahead of time and keep it in the fridge. And it was so easy to make. I didn’t really think about it too much as I made it. I started off by just making the quinoa the same way I make this Cauliflower Curry. It tasted pretty good as it is but I found myself chopping up some baby spinach and avocado to add to my bowl.

The flavor of the tomato and cumin in the quinoa goes really well with the fresh spinach and creamy avocado. It is a lovely dish! But my favorite part about it is the concept of mixing in fresh veggies to a precooked batch of grains or seeds. The simple addition instantly freshens up the dish. I’m sure it’s not a new concept and that most of you have already figured it out, but for me, this is new and super exciting!

It means that now I can make a batch of quinoa or any whole grain at the beginning of the week and add in fresh veggies to it when I’m ready to eat. I will be eating a lot better!

Healthy Curried Quinoa with Spinach and Avocado for Lunch by #vegan

Healthy Curried Quinoa with Spinach and Avocado for Lunch by #vegan

Healthy Curried Quinoa with Spinach and Avocado for Lunch by #vegan

Healthy Curried Quinoa with Spinach and Avocado

Healthy Curried Quinoa with Spinach and Avocado for Lunch by

  • Prep time: 15 min
  • Cook time: 20 min
  • Total time: 45 min
  • Yields about 3 cups


  • 2 cups cooked quinoa
  • 1 tbsp oil
  • 1 small onion, finely chopped
  • 2 tomatoes
  • 1 green chili
  • 2 tsp cumin seeds
  • 1/4 tsp turmeric
  • 1/2 tsp salt (or to taste)
  • 1 to 2 cups chopped baby spinach (I like a lot of spinach!)
  • 1/2 cup chopped cilantro leaves
  • 1 to 2 avocados, chopped and liberally sprinkled with lemon juice
  • lemon


  1. Heat oil in a 12″ skillet. Add onions and saute until soft and translucent.
  2. While the onions cook, toss the cumin seeds onto a cast iron pan (or any other kind of pan that is not non-stick will work) and heat over medium high heat until you can smell the fragrance of the seeds. Keep a eye on it and stir often so that the seeds don’t burn. **Don’t add oil. The point is to dry roast the cumin.
  3. Toss the dry roasted cumin seeds into a blender with the tomatoes and the green chili. Puree and set aside.
  4. When the onions are soft and translucent, add in the tomato puree. Stir and cook until the puree begins to look more like a paste. About 5 minutes.
  5. Add in the turmeric and salt. Stir.
  6. Add in the cooked quinoa. Stir until the quinoa is evenly coated in the spicy tomato mixture and and cook for about 2 minutes.
  7. At this point, you can let the quinoa cool and refrigerate until you’re ready to eat.
  8. Add in the chopped spinach, cilantro and avocado when ready to serve.

    If you’re like me and want to eat this for lunch in small portions, this is what I do:

  9. I portion out 1/2 cup of quinoa. Toss a big handful of chopped baby spinach leaves (you don’t really have to chop them, I like to because I prefer to eat quinoa with a spoon and not a fork).
  10. Liberally sprinkle lemon juice over half a small avocado (I also add salt) and toss into the salad.
  11. Top with cilantro leaves.

Nutrition Info
Serving Size 3/4 cup OR 1/2 cup Quinoa with 1/2 cup spinach and 1/4 avocado Sodium 313mg
Calories 236 Trans Fat 0g
Carbohydrates 23g Fat 12g
Protein 5g Cholesterol 0g

Comments on "Healthy Curried Quinoa with Spinach and Avocado for Lunch"

  1. June 15, 2013

    Hi Puja, first time here. You have beautifully maintained your site. Good collection of recipes, your pics. Want to read everything, but my kido gives me a tough time in front of the lap. Will be coming here again.

  2. June 16, 2013
    Puja Thomas-Patel:

    Thank you so much Sabeena! :)

  3. June 17, 2013
    Lindsay @ VeganYumminess:

    Puja, this looks fantastic! In the last few years, I have been addicted to these little "rice and curry" instant lunch cups by the Dr. McDougall company (all vegan, low fat). Anyway, I'm trying to make more stuff from home, so i wanted to make my own re-create of that, but with quinoa instead of rice. Your recipe looks like a fabulous place to start! I'll let you know how my version turns out. :)

    1. June 18, 2013
      Puja Thomas-Patel:

      Thank you so much Lindsay! Your instant rice and curry meals sound pretty good. I'd love to know how you like this quinoa. Keep me posted! :)

  4. June 18, 2013
    Lubna Karim:

    Wow...that's an lovely recipe....looks flavorsome....happy to find your space...loved reading the post....Keep rocking....

    1. June 18, 2013
      Puja Thomas-Patel:

      Thank you so much Lubna! :)

  5. June 18, 2013
    Lindsay @ VeganYumminess:

    Hi Puja! I made this quinoa my own, but followed your ideas of using cumin and turmeric and onion and spinach. :) I added a few other things like raisins, almonds, cinnamon, sweetener, etc... And it was DELICIOUS! Thanks for the great idea!

  6. July 11, 2013

    Mmm, sounds like a perfect lunch to me!

  7. August 1, 2013

    Congratulations! Your dedication to providing healthy recipes to others has gotten our attention. We like your awesomeness and invite you to share your culinary creations on our new recipe index site dedicated to recipes such as these, which help to promote health and longevity. For more information please visit our site: .

  8. March 20, 2014
    Johanna @ Mandlar och Spenat:

    Hi! Just wanted to say that I really love this recipe! It was my first go at making an indian dish, and I was so happy that it wasnt as difficult as I thought to create these wonderful spicy flavours.
    I also wonder if you would be okay about me posting the recipie on my blog? Because I would really like to share it withou my friends and family, Im sure they will love it too! (I will of course include a to your site and also I will take my own pictures)

    1. March 20, 2014
      Puja Thomas-Patel:

      Hi Johanna! I'm so happy that you cooked your first Indian dish and liked it. It really isn't difficult once you have the spices in your pantry.
      Also, thanks for asking about using my recipe. I appreciate that! :) I am fine with you using my recipe and linking to it, especially since you're shooting your own pictures. :)
      Happy cooking! :)

Leave a reply