Easy Quinoa Salad Lunch

Name: Easy Quinoa Salad Lunch
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/4 cup red onion, finely chopped; 1/4 cup fresh parsley, chopped; 1/4 cup feta cheese, crumbled (optional); Salt and pepper to taste; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; 1 clove garlic, minced; Salt and pepper to taste

Highlighted under: Healthy & Light

A quick and nutritious quinoa salad that's perfect for lunch.

Created by

Abigail Foster

Last updated on 2025-12-30T01:31:12.931Z

This Easy Quinoa Salad is a delightful blend of fresh vegetables and protein-packed quinoa. It's perfect for meal prep or a quick lunch on the go!

        Why You'll Love This Recipe
        Packed with protein and fiber for a filling meal
Versatile and customizable with your favorite ingredients
Great for meal prep and stays fresh in the fridge

      

A Nutritional Powerhouse

Quinoa is often hailed as a superfood, and for good reason. It is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce. This makes it an excellent choice for vegetarians and anyone looking to boost their protein intake without relying on meat. Additionally, quinoa is rich in fiber, which aids digestion and helps keep you feeling full longer, making it a perfect base for a satisfying lunch.

Incorporating fresh vegetables like cherry tomatoes, cucumbers, and bell peppers not only adds vibrant color to your dish but also enhances the nutritional profile. These vegetables are low in calories and high in vitamins and antioxidants, providing essential nutrients that support overall health. By mixing them into a quinoa salad, you're not just eating a meal; you're nourishing your body.

Versatile and Customizable

One of the greatest advantages of this quinoa salad is its versatility. You can easily adapt the ingredients to suit your taste or dietary preferences. Love avocados? Toss in some for creaminess. Want to add a kick? Consider jalapeños or a dash of hot sauce. The options are endless, allowing you to get creative while maintaining the core health benefits of the dish.

This salad also makes an excellent base for other proteins. Grilled chicken, shrimp, or chickpeas can be added to turn your salad into a heartier meal. By customizing your quinoa salad, you not only keep your meals exciting but also ensure that you're getting a balanced diet tailored to your needs.

Perfect for Meal Prep

Meal prepping can be a game-changer for those with busy schedules. This quinoa salad is ideal for preparing in advance, as it stays fresh in the fridge for several days. By making a large batch at the beginning of the week, you can enjoy quick and healthy lunches without the hassle of cooking every day.

To meal prep effectively, store the salad and dressing separately until you're ready to eat. This will keep the salad crisp and prevent sogginess. When you're ready for lunch, simply combine the two, and you have a delicious meal ready in minutes. It’s an easy way to ensure you stay on track with your healthy eating goals.

Ingredients

Salad Ingredients

1 cup quinoa, rinsed
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup feta cheese, crumbled (optional)
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 ingredients to suit your taste!

Instructions

Cook the Quinoa

In a medium saucepan, bring 2 cups of water to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.

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 Ingredients

In a large bowl, combine the cooked quinoa, chopped vegetables, feta cheese, and dressing. Toss well to combine and season with additional salt and pepper if needed.

Serve

Serve chilled or at room temperature. Enjoy your healthy and delicious quinoa salad!

Store leftovers in an airtight container in the refrigerator for up to 3 days.

Storage Tips

To maintain the freshness of your quinoa salad, store it in an airtight container in the refrigerator. It will keep well for up to five days. If you notice the vegetables starting to lose their crunch, consider adding a splash of lemon juice or a drizzle of olive oil to reinvigorate the flavors.

If you are making this salad for a gathering, consider preparing it a day in advance. This allows the flavors to meld together, enhancing the overall taste. Just remember to keep the dressing separate until serving to preserve the texture of the salad.

Serving Suggestions

This quinoa salad can be enjoyed on its own as a light meal, or you can serve it as a side dish with grilled meats or fish. It pairs wonderfully with Mediterranean dishes, making it a versatile addition to any dinner table.

For a complete meal, consider adding a side of whole grain bread or a light soup. If you're looking for a refreshing drink, a glass of iced herbal tea or lemonade complements the salad beautifully, making for a satisfying and well-rounded lunch or dinner.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad keeps well in the fridge for up to 3 days.

→ Is quinoa gluten-free?

Yes, quinoa is naturally gluten-free.

→ What can I substitute for feta cheese?

You can omit it or use a vegan cheese alternative.

→ Can I add protein to this salad?

Absolutely! Grilled chicken, chickpeas, or beans would be great additions.