Creole Quinoa Salad that’s Fit for a Plant-Based Princess


It hasn’t been on purpose, but we seem to be very Disney on Go Dairy Free lately! I just finished our Disneyland Dairy-Free Guide (don’t worry, I’m working on Disney World, too). And we’ve featured several Disney-inspired recipes, like No Bake Banana “Cheesecake” BarsCucumber Tea Sandwiches, and today’s recipe, Creole quinoa salad.

Creole Quinoa Salad Recipe - dairy-free, gluten-free, plant-based, and healthy! Inspired by The Princess and The Frog movie

Creole Quinoa Salad that’s Fit for a Plant-Based Princess

This nutritious recipe was shared with us by the Dole Food Company, and was created for their healthy-living tribute to Disney’s Ultimate Princess Celebration. The recipe was inspired by The Princess and The Frog, an animated film set in New Orleans. The princess in the story is modeled after the Queen of Creole Cuisine, Leah Chase.

This Creole quinoa salad is naturally rich in vitamins and minerals, and incorporates vegetables that you can find year round. We like it as a fresh summer salad, a light lunch for school or work, or as a side or dinner bowls.

Creole Quinoa Salad Recipe - dairy-free, gluten-free, plant-based, and healthy! Inspired by The Princess and The Frog movie

Special Diet Notes: Creole Quinoa Salad

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, nut-free, peanut-free, soy-free, vegan optional, plant-based, and vegetarian.

Creole Quinoa Salad
Prep time
Cook time
Total time
This healthy summer salad has depth of flavor with just a touch of spice. To heat things up, you can add a little cayenne or hot peppers, as noted below.
Recipe type: Salad
Cuisine: Creole
Serves: 8 servings (6 cups)
  • 1 cup garbanzo beans, rinsed
  • 1 tablespoon + 1 teaspoon olive oil
  • ½ teaspoon Cajun seasoning
  • 1 cup uncooked quinoa
  • 1½ tablespoons Creole mustard
  • 1 tablespoon honey (sub agave nectar for strictly vegan)
  • 1 tablespoon white wine vinegar
  • ½ teaspoon kosher salt
  • 1 avocado, peeled, pitted and chopped
  • 2 cups loosely packed arugula
  • 1 cup halved cherry tomatoes
  1. Preheat your oven to 425°F and line a rimmed baking sheet with parchment paper.
  2. In a medium bowl, stir together the garbanzo beans, 1 teaspoon oil, and Cajun seasoning. Spread the seasoned beans in a single layer on your prepared baking sheet. Roast for 25 minutes, or until lightly browned and crisp. Let cool completely.
  3. Toss beans, 1 teaspoon oil and seasoning in a medium bowl; spread in a single layer on a rimmed baking pan. Roast 25 minutes or until golden brown and crisp; cool completely.
  4. While the garbanzo beans cook, prepare the quinoa as directed on the package.
  5. In a large bowl, whisk together the mustard, honey, vinegar, salt, and remaining 1 tablespoon oil. Fold in the avocado, avocado, arugula, tomatoes, and cooked quinoa. Serve topped with the crispy garbanzo beans.
Spicy Version: You can stir in a dash of ground cayenne or ¼ cup seeded and minced jalapeño peppers.
Nutrition Information
Serving size: ¾ cup Calories: 187 Fat: 8g Saturated fat: 1g Carbohydrates: 24g Sugar: 4g Sodium: 221mg Fiber: 5g Protein: 5g

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About Author

Alisa is the founder of, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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