Prune and Quinoa Salad

Posted on Posted in Healthy Eating


Prunes, also known as "dried plums", are known to relieve constipation and help protect against disease. Here are more of their amazing health benefits together with a prune and quinoa salad recipe. Prunes have been sold as a popular digestive remedy for decades and work as a laxative as they are high in fibre and can help you get things moving in the morning!

Beyond the benefits to your digestive tract, and the fact they offer a sweet hit for only 30 calories, prunes have other wonderful health properties:


They protect against diseases like cancer

They not only protect the brain from free radical damage but can also help to prevent chronic diseases such as cardiovascular disease and cancer and help in lowering cholesterol .

They help prevent type 2 diabetes and obesity

Prunes and plums are high in soluble fibre which helps to keep blood sugar levels stable.  The soluble fibre in prunes helps to make you feel satisfied after a meal which can prevent overeating and subsequent weight gain.

Get improved bone health and reduce the risk of osteoporosis

Recent studies show that prunes are the most effective fruit in preventing and reversing bone loss.

They’re a good source of vitamin C

The high amounts of vitamin C also help build immunity and help the body form collagen, which supports strong, healthy tissue.



Prune and Quinoa Salad

The combination of the quinoa and the prunes make this recipe very high in fibre and helpful in balancing your blood sugar. The walnuts and cinnamon give this dish appeal for the whole family while the sweet and sour tastes make it great for a side salad at a summer picnic. 

Serves 9


250 ml (1 cup) uncooked quinoa

375 ml (1.5 cups) water

2.5 ml (1/2 tsp.) sea salt

1,000 ml (4 cups) prunes, chopped

250 ml (1 cup) red onion, finely chopped

250 ml (1 cup) kidney beans (or any other beans)

125 ml (1/2 cup) red wine vinegar

125 ml (1/2 cup) extra virgin olive oil

2 large cloves of garlic, crushed

5 ml (1 tsp) sea salt

10 ml (2 tsp) cinnamon


Place water, quinoa and salt into a medium pot and bring to a boil. Reduce heat to a simmer and cook for 12-15 minutes.

While quinoa is cooking, mix all other ingredients into a large bowl.

Mix all of the cooked quinoa into the rest of the ingredients while it is still hot.

Chill salad in refrigerator for one hour to allow flavours to mix together.


Personal Trainers Malta - Life Force Fitness Malta