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Updated: Jan 9, 2023

Salad is such a commonly created lunch option for us over here in Australia. I often have clients ask for Ayurvedic salad ideas as for so many, raw salads are hard to digest, causing pesky side effects like bloating, cramps and indigestion. This yummy little salad is an easy one to prepare and can have many variations to the theme (as I will outline below). It is a complete meal that can be made seasonal by adjusting the veggies you roast, seeds you use, a variety of fresh herbs or a different dressing as required.


  • 1 cup of organic tri-colour, white, red or black quinoa (you can also use mung beans or red, brown, wild rice as an alternative).

  • 1 serve of Roasted Vegetables, you can access the recipe here 

  • 1/3 cup of organic pumpkin seeds (you can also add or exchange with sunflower seeds, shredded coconut, chopped almonds or walnuts, sesame seeds, all depends on your constitution and individual health needs)

  • A handful of fresh herbs finely (coriander, dill, fresh basil and/or parsley works really nicely)

  • 2-3 spring onions or scallions finely sliced

  • Juice of half to 1 fresh unwaxed lemon

  • Some olive oil or coconut oil melted

  • Cracked pepper and Himalayan rock salt


1. Take the quinoa or your chosen grain and wash well in fresh water.

2. Put the grain in a small saucepan and add 1 1/2 cups of water (for red, brown or wild rice, 2 cups of water and longer cooking time is required).

3. Bring to the boil, turn down immediately to low, cover with a lid.

4. Cook for 20-30 minutes until the water is absorbed and grains are cooked well.

5. While your grains are cooking, put a frying pan on low to medium heat.

6. Add the pumpkin seeds or other seeds/nuts of your choice.

7. Stir gently until the seeds or nuts become fragrant and lightly toasted. Set aside and allow to cool.

8. In a large bowl, add the cooked quinoa, roasted vegetables, herbs, spring onions. lemon juice, olive oil, salt and pepper. Combine and adjust to taste.

9. Sprinkle with the toasted seeds and serve immediately.


The sole purpose of these articles is to provide information about the science of Ayurveda. If you have an acute or chronic health concern, please consult your chosen trained health care professional who can fully assess your needs and address them effectively. If you are seeking the medical advice of a qualified Ayurvedic Practitioner, contact The Sattva Centre directly -

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