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 cup red onion, finely chopped; 1/4 cup parsley, chopped; 1/4 cup feta cheese, crumbled; Salt and pepper to taste; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon dried oregano; 1 clove garlic, minced

Highlighted under: Healthy & Light

This Easy Quinoa Salad Lunch is a refreshing and nutritious meal perfect for any day.

Created by

Olivia Barrett

Last updated on 2025-12-30T01:19:20.484Z

This Easy Quinoa Salad is not only delicious but also packed with nutrients. The combination of fresh vegetables and protein-rich quinoa makes it a great choice for a healthy lunch.

        Why You'll Love This Recipe
        Nutritious and filling, perfect for a healthy lunch
Versatile - customize with your favorite veggies
Quick to prepare, ideal for busy weekdays

      

Nutritional Benefits of Quinoa

Quinoa is often referred to as a superfood, and for good reason. Packed with protein, fiber, and essential amino acids, quinoa is a complete protein source, making it an excellent choice for vegetarians and vegans. A single cup of cooked quinoa provides about 8 grams of protein, which is particularly beneficial for those looking to maintain a balanced diet. Additionally, its high fiber content promotes digestive health and aids in maintaining a healthy weight.

Beyond its protein and fiber, quinoa is rich in vitamins and minerals, including magnesium, phosphorus, and B vitamins. These nutrients contribute to various bodily functions, from energy metabolism to bone health. By incorporating quinoa into your meals, you are not only enjoying a delicious grain but also fueling your body with essential nutrients it craves.

Customizing Your Salad

One of the best aspects of this Easy Quinoa Salad is its versatility. You can customize it to suit your taste or to use up whatever vegetables you have on hand. For instance, if you prefer a sweeter profile, consider adding diced mango or strawberries. Alternatively, for a heartier salad, you might include roasted chickpeas or grilled chicken.

Don't hesitate to experiment with herbs and dressings as well! Fresh basil, mint, or arugula can elevate the flavor of your salad, while a balsamic glaze can offer a tangy twist. The opportunities are endless, allowing you to create a unique salad that reflects your culinary preferences and dietary needs.

Quick and Easy Meal Prep

This Easy Quinoa Salad is not only quick to prepare but also perfect for meal prepping. You can make a large batch at the beginning of the week and store it in the refrigerator, keeping it fresh for several days. This makes it a great option for busy individuals who want to ensure they have healthy meals readily available.

To enhance the flavors, consider letting the salad sit for a few hours or overnight before serving. This allows the dressing to meld with the ingredients, resulting in a more flavorful dish. Just remember to give it a good toss before serving to redistribute the dressing and ensure every bite is delicious!

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 parsley, chopped
1/4 cup feta cheese, crumbled
Salt and pepper to taste

Dressing

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
1 clove garlic, minced

Mix and match vegetables as per your preference!

Instructions

Cook the Quinoa

In a medium saucepan, bring the water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.

Prepare the Dressing

In a small bowl, whisk together the olive oil, lemon juice, oregano, and minced garlic. Season with salt and pepper to taste.

Combine Ingredients

In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, bell pepper, red onion, parsley, and feta cheese. Drizzle with the dressing and toss gently to combine.

Serve

Divide the salad into serving bowls and enjoy!

This salad can be served warm or cold, making it perfect for meal prep!

Storing Leftovers

If you find yourself with leftover quinoa salad, you can store it in an airtight container in the refrigerator for up to 4 days. This makes it a great option for quick lunches or dinners throughout the week. Just be sure to keep the dressing separate until you're ready to serve if you want to maintain the salad's crispness.

When reheating, it's best to do so gently to avoid overcooking any of the vegetables. You can microwave individual portions for a quick meal or enjoy it cold straight from the fridge. This salad is also delicious as a filling for wraps or as a topping for grain bowls.

Serving Suggestions

This quinoa salad pairs beautifully with a variety of dishes. Serve it alongside grilled meats or fish for a balanced meal, or enjoy it on its own as a light lunch. You can also use it as a filling for pita pockets or wraps, giving you a portable option for on-the-go meals.

For a complete dinner experience, consider serving the salad with a side of roasted vegetables or a hearty soup. The combination of flavors and textures will keep your meals exciting and satisfying, making every bite enjoyable.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, it stores well in the refrigerator for up to 3 days.

→ What can I substitute for quinoa?

You can substitute quinoa with couscous or bulgur wheat if desired.

→ Is this salad gluten-free?

Yes, quinoa is naturally gluten-free, making this salad a safe choice for those with gluten sensitivities.

→ Can I add more vegetables?

Absolutely! Feel free to add or swap vegetables based on your taste preferences.