Quinoa Salad Recipe
Light, filling, and full of color, a good quinoa salad fits into almost any meal plan. It works for quick lunches, family dinners, and meal prep for busy weeks. This recipe keeps things simple while giving you strong flavor and great texture. You get fluffy quinoa, crisp vegetables, and a bright dressing that brings everything together. It is balanced, easy to adjust, and made with everyday ingredients you can find in any grocery store.
Ingredients List
For the Salad
- 1 cup uncooked quinoa
- 2 cups water
- 1 cup cucumber, finely diced
- 1 cup cherry tomatoes, halved
- 1/2 cup red bell pepper, finely chopped
- 1/4 cup red onion, finely minced
- 1/3 cup fresh parsley, chopped
- 1/4 cup feta cheese, crumbled (optional)
For the Dressing
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 small garlic clove, finely minced
- 1/4 teaspoon salt, or to taste
- 1/4 teaspoon black pepper
Step-by-Step Instructions
- Rinse the quinoa under cold water using a fine mesh strainer. This removes natural bitterness and improves flavor.
- Add the rinsed quinoa and water to a medium saucepan. Bring to a boil over medium-high heat.
- Reduce heat to low, cover, and simmer for 14 to 15 minutes until the water is absorbed.
- Remove from heat and let the quinoa sit, covered, for 5 minutes. Then fluff gently with a fork and allow it to cool.
- While the quinoa cools, prepare all vegetables and herbs and place them in a large mixing bowl.
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, and black pepper until smooth.
- Add cooled quinoa to the bowl with vegetables. Pour dressing over the top.
- Toss gently until everything is evenly coated.
- Fold in feta cheese if using. Taste and adjust seasoning if needed.
- Chill for 20 minutes before serving for best flavor, or serve right away if needed.
Helpful Tips for Best Results
Always rinse quinoa before cooking. This step improves both taste and texture. Let the quinoa cool fully before adding vegetables so they stay crisp and fresh. Cut vegetables into small, even pieces so each bite has balanced flavor. If the salad feels dry after chilling, stir in one more teaspoon of olive oil or lemon juice to refresh it.
Easy Variations to Try
For extra protein, add cooked chickpeas, grilled chicken, or baked tofu. For a Mediterranean-style version, include olives and sun-dried tomatoes. If you prefer sweeter notes, mix in dried cranberries or diced apple. For a creamy version, add diced avocado just before serving. You can also change herbs and use mint or cilantro instead of parsley.
How to Serve Quinoa Salad
This salad works well as a main dish or a side. Serve it with grilled meats, roasted vegetables, or simple soups. It is also great in wraps or stuffed into pita bread for easy lunches. For gatherings, place it on a large platter and top with extra herbs for a fresh look. It stays light but filling, making it useful for both casual meals and special occasions.
Storage Instructions
Store leftover quinoa salad in an airtight container in the refrigerator. It stays fresh for up to 4 days. Stir before serving since the dressing may settle at the bottom. If vegetables release moisture, drain lightly before serving. Do not freeze, as fresh vegetables lose texture once thawed.
Nutrition Facts (Per Serving, Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 260 kcal |
| Protein | 8 g |
| Carbohydrates | 32 g |
| Fiber | 5 g |
| Fat | 12 g |
| Saturated Fat | 2 g |
| Sodium | 310 mg |
| Sugar | 4 g |
Frequently Asked Questions
Is quinoa salad good for meal prep?
Yes, it holds texture well and keeps flavor for several days. It is ideal for packed lunches and quick dinners.
Can I use pre-cooked quinoa?
Yes, but make sure it is plain and fully cooled. Fluff it well before mixing so it blends evenly with vegetables.
What type of quinoa works best?
White quinoa gives the softest texture, while red and tri-color quinoa add more bite. All work well in this recipe.
Can I make this recipe dairy-free?
Yes, simply skip the feta cheese or replace it with dairy-free cheese or extra vegetables.
How do I keep quinoa from becoming mushy?
Use the correct water ratio and avoid overcooking. Let it steam after cooking, then fluff gently with a fork.
Conclusion
This quinoa salad recipe is simple, flexible, and packed with fresh flavor. It works for everyday meals, healthy meal prep, and family gatherings. With easy ingredients and quick steps, it fits into busy schedules without sacrificing taste or nutrition. Once you try it, you can adjust the flavors and make it your own, turning it into a go-to dish you can rely on any time.
