Easy Quinoa Salad Lunch

Name: Easy Quinoa Salad Lunch
Prep time: 15 min
Cook time: 20 min
Total time: 35 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 red onion, finely chopped; 1/4 cup fresh parsley, chopped; 1/4 cup feta cheese, crumbled (optional); 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Healthy & Light

Easy Quinoa Salad Lunch is a refreshing and nutritious meal that comes together quickly, making it perfect for busy days.

Created by

Lila Morgan

Last updated on 2025-12-29T23:43:09.425Z

This Easy Quinoa Salad Lunch is not only delicious but also packed with nutrients. Quinoa is a fantastic source of protein and essential amino acids, making this salad both filling and healthy.

        Why You'll Love This Recipe
        Fresh, vibrant vegetables add color and crunch
Versatile and can be customized with your favorite ingredients
Perfect for meal prep and keeps well in the fridge

      

Nutritional Benefits of Quinoa

Quinoa is often hailed as a superfood, and for good reason. It is a complete protein, containing all nine essential amino acids, making it an excellent choice for vegetarians and vegans. In addition to protein, quinoa is rich in fiber, which aids digestion and helps maintain a healthy weight. With its low glycemic index, quinoa can also be a great option for those monitoring their blood sugar levels.

Incorporating quinoa into your diet can also support heart health. It's packed with antioxidants, which can help reduce inflammation and lower the risk of chronic diseases. Moreover, the high magnesium content in quinoa can promote healthy blood pressure levels and improve overall cardiovascular function. Eating quinoa regularly can be a simple yet effective way to enhance your nutritional intake.

Customizing Your Salad

One of the best features of this Easy Quinoa Salad is its versatility. Feel free to customize it with your favorite vegetables or proteins. Consider adding avocados for creaminess, chickpeas for an extra protein boost, or even nuts for added crunch. You can also experiment with different herbs, such as basil or cilantro, to give your salad a unique flavor twist.

If you're looking to make this salad heartier, grilled chicken, shrimp, or tofu can be excellent additions. You can even swap out the feta cheese for goat cheese or leave it out entirely if you're aiming for a dairy-free option. The possibilities are endless, allowing you to tailor this recipe to suit your personal taste and dietary needs.

Meal Prep Tips

This Easy Quinoa Salad is perfect for meal prep. You can prepare a large batch at the beginning of the week, and it will stay fresh in the fridge for up to five days. To maintain the crispness of the vegetables, store the dressing separately and add it just before serving. This way, your salad will remain vibrant and crunchy throughout the week.

To save time, you can cook quinoa in advance and keep it stored in an airtight container in the refrigerator. This will significantly reduce your prep time on busy weekdays. Additionally, consider portioning the salad into individual containers for grab-and-go lunches. This not only simplifies your meal planning but also encourages healthier eating habits.

Ingredients

For the Salad

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 fresh parsley, chopped
1/4 cup feta cheese, crumbled (optional)

For the Dressing

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

Mix and match the ingredients according to your taste!

Instructions

Cook the Quinoa

In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed. Remove from heat and let it cool.

Prepare the Vegetables

While the quinoa is cooking, chop the cherry tomatoes, cucumber, bell pepper, red onion, and parsley. Set aside.

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.

Combine Ingredients

In a large bowl, combine the cooked quinoa, chopped vegetables, and feta cheese. Drizzle the dressing over the salad and toss until everything is evenly coated.

Serve

Chill in the refrigerator for 10 minutes before serving, or enjoy immediately!

This salad can be stored in the fridge for up to 3 days.

Serving Suggestions

This Easy Quinoa Salad can be served in various ways, making it a versatile option for any meal. You can enjoy it as a light lunch, a side dish for dinner, or even as a healthy snack. Pair it with grilled meats, fish, or roasted vegetables to create a balanced meal that is both satisfying and nutritious.

For a more substantial dinner, serve this salad on a bed of greens or alongside a warm soup. It also makes a fantastic base for a grain bowl, topped with your choice of protein and drizzled with a flavorful sauce. No matter how you serve it, this salad is sure to impress.

Storage Tips

To keep your Easy Quinoa Salad fresh, store it in an airtight container in the refrigerator. It is best enjoyed within five days, but it can last up to a week if stored properly. Make sure to keep the dressing separate until you are ready to serve, as this will help keep the vegetables crisp and prevent them from becoming soggy.

If you find yourself with leftovers, consider repurposing them into a wrap or a grain bowl. You can add different proteins or sauces to keep the flavors exciting. This not only reduces food waste but also allows you to enjoy the salad in new and delicious ways.

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 use goat cheese, nutritional yeast for a vegan option, or simply omit it.

→ Can I add other vegetables?

Absolutely! Feel free to customize with your favorite vegetables.