This Easy Quinoa Salad Lunch is perfect for a quick and healthy meal. Packed with protein and fresh vegetables, it’s a satisfying option for lunch or dinner.
Why You'll Love This Recipe
- Nutritious and filling with a variety of textures
- Quick to prepare, making it perfect for busy days
- Easily customizable with your favorite vegetables and dressings
A Healthy Choice for Any Meal
Quinoa is often hailed as a superfood, and for good reason. This tiny grain is packed with protein, fiber, and essential amino acids, making it a fantastic choice for anyone looking to maintain a balanced diet. The combination of quinoa with fresh vegetables not only enhances the nutritional profile but also adds a delightful crunch and variety of flavors that can keep your taste buds excited.
What sets this Easy Quinoa Salad apart is its versatility. It's perfect as a standalone lunch or as a side dish for dinner. Whether you’re meal prepping for the week or looking for a quick lunch option, this salad can easily be made in advance and stored in the refrigerator. It can also be served warm or cold, adapting to your preferences or the seasons.
Customization at Its Best
One of the best aspects of this quinoa salad is its adaptability. You can easily swap in your favorite veggies or add other ingredients like chickpeas, avocados, or different types of cheese. Want to spice things up? Consider adding some diced jalapeños or a sprinkle of chili flakes for a little heat. The dressing can also be modified; try balsamic vinegar instead of lemon juice for a different flavor profile.
This recipe is also a great way to use up leftover vegetables from your fridge. If you have some wilted spinach or a half-eaten carrot, feel free to chop them up and toss them in. This not only reduces food waste but also gives you the opportunity to experiment with flavors and textures.
Ingredients
Salad Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 red onion, finely chopped
- 1/4 cup parsley, chopped
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
Dressing
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
Mix and match your favorite ingredients to make this salad your own!
Instructions
Cook the Quinoa
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa and a pinch of salt. Cover, reduce heat to low, and simmer for about 15 minutes or until the water is absorbed.
Prepare the Vegetables
While the quinoa is cooking, chop the cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper.
Combine Everything
In a large bowl, fluff the cooked quinoa with a fork. Add the chopped vegetables, feta cheese, and dressing. Toss to combine and season with additional salt and pepper if needed.
Serve immediately or refrigerate for later!
Storage and Meal Prep Tips
To make this Easy Quinoa Salad a part of your regular meal rotation, consider prepping it in bulk. The quinoa and vegetables can be prepared ahead of time and stored separately. When you’re ready to eat, simply combine them with the dressing for a fresh and delicious meal. This method keeps the vegetables crisp and vibrant, ensuring your salad maintains its appealing texture and taste.
If you have leftovers, store them in an airtight container in the fridge. The salad can last up to three days, but it's best enjoyed within the first day or two when the ingredients are at their freshest. Be aware that the quinoa will absorb some of the dressing over time, so you may want to add a splash of olive oil or lemon juice before serving again.
Nutritional Benefits of Ingredients
Each component of this Easy Quinoa Salad brings its own set of nutritional benefits. Quinoa is a complete protein, which means it contains all nine essential amino acids, making it an excellent choice for vegetarians and vegans. The cherry tomatoes provide a burst of antioxidants, particularly lycopene, which is known for its heart health benefits.
Feta cheese adds a creamy texture while also providing calcium and protein. Meanwhile, the variety of colorful vegetables contributes important vitamins and minerals. Bell peppers are rich in vitamin C, cucumbers are hydrating and low-calorie, and red onions offer anti-inflammatory properties. Together, these ingredients create a nutritious powerhouse that supports overall health.
Questions About Recipes
→ Can I make this salad ahead of time?
Yes, this salad keeps well in the fridge for 2-3 days.
→ Is quinoa gluten-free?
Yes, quinoa is naturally gluten-free.
→ What can I substitute for feta cheese?
You can use goat cheese, or omit it for a dairy-free option.
→ Can I use other vegetables?
Absolutely! Feel free to use whatever fresh vegetables you have on hand.
Easy Quinoa Salad Lunch
Easy Quinoa Salad Lunch
Created by: Brianna Tate
Recipe Type: Healthy & Light
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
Salad Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 red onion, finely chopped
- 1/4 cup parsley, chopped
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
Dressing
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
How-To Steps
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa and a pinch of salt. Cover, reduce heat to low, and simmer for about 15 minutes or until the water is absorbed. Remove from heat and let it sit covered for 5 minutes.
While the quinoa is cooking, chop the cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper.
In a large bowl, fluff the cooked quinoa with a fork. Add the chopped vegetables, feta cheese, and dressing. Toss to combine and season with additional salt and pepper if needed.
Nutritional Breakdown (Per Serving)
- Calories: 250 kcal
- Total Fat: 10g
- Saturated Fat: 2g
- Cholesterol: 5mg
- Sodium: 150mg
- Total Carbohydrates: 34g
- Dietary Fiber: 5g
- Sugars: 3g
- Protein: 8g