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

Highlighted under: Balanced Healthy Meals Recipes

This Easy Quinoa Salad Lunch is a perfect blend of nutritious ingredients and fresh flavors, making it an ideal choice for a light and healthy meal.

Created by

Harriet Bloom

Last updated on 2026-01-02T23:17:34.413Z

This Easy Quinoa Salad Lunch is not only delicious but also packed with protein and fiber, making it a satisfying choice for any time of day. With vibrant vegetables and a zesty dressing, it’s sure to become a favorite!

        Why You'll Love This Recipe
        Nutritious and filling, perfect for a healthy lunch.
Fresh ingredients that burst with flavor.
Quick to prepare, making it ideal for busy weekdays.

      

A Nutritious Powerhouse

Quinoa is often dubbed a superfood, and for good reason. This ancient grain is packed with protein, fiber, and essential amino acids, making it an excellent choice for those seeking a wholesome meal. Unlike many grains, quinoa is gluten-free and has a low glycemic index, helping to keep your blood sugar levels stable. Incorporating quinoa into your lunch not only fuels your body but also supports overall health and wellness.

In this Easy Quinoa Salad, the addition of fresh vegetables like cherry tomatoes, cucumbers, and bell peppers enhances the nutritional profile even further. These colorful ingredients are loaded with vitamins and antioxidants that can boost your immune system and improve your skin health. Eating a variety of vegetables not only keeps your meals exciting but also ensures you’re getting a broad spectrum of nutrients.

Flavor-Packed Ingredients

The fresh ingredients in this salad come together to create a delightful burst of flavors with each bite. The earthy taste of quinoa pairs wonderfully with the crispness of cucumbers and the sweetness of cherry tomatoes. Red onions add a zesty kick, while parsley brings a refreshing herbal note. If you choose to include feta cheese, it adds a creamy texture and a tangy flavor that elevates the dish to another level.

What’s great about this salad is its versatility. You can easily customize it by adding your favorite vegetables, nuts, or seeds. Consider tossing in some avocado for creaminess or chickpeas for added protein. The possibilities are endless, allowing you to make this salad your own while still keeping it nutritious and delicious.

Perfect for Meal Prep

One of the standout features of this Easy Quinoa Salad is its meal prep friendliness. Preparing a big batch at the beginning of the week can save you time and effort during busy weekdays. Store the salad in individual containers for easy grab-and-go lunches that will keep you satisfied throughout the day. The flavors actually improve as they meld together after a day in the fridge, making it even more enjoyable.

Additionally, this salad is a great option for those looking to eat healthier without sacrificing taste. It’s light yet filling, making it an ideal choice for lunch or a light dinner. Whether you’re at work, home, or on the go, this quinoa salad will satisfy your hunger while keeping your nutrition in check.

Ingredients

Gather the following ingredients to make this refreshing salad:

Salad Ingredients

1 cup quinoa
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)

Dressing Ingredients

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

Once you have all your ingredients ready, you can start preparing the salad.

Instructions

Follow these simple steps to make your Easy Quinoa Salad:

Cook the Quinoa

Rinse the quinoa under cold water. In a pot, combine the rinsed quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork and let cool.

Prepare the Vegetables

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

Make the Dressing

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

Combine Ingredients

In a large bowl, combine the cooled quinoa, chopped vegetables, parsley, and feta cheese. Drizzle with the dressing and toss gently to combine.

Serve

Serve the salad immediately or refrigerate for up to 2 days for the flavors to meld.

This salad can be enjoyed on its own or paired with grilled chicken for a more substantial meal.

Storage Tips

To maintain the freshness of your Easy Quinoa Salad, store it in an airtight container in the refrigerator. It can last for up to two days, but for the best flavor and texture, try to consume it within the first day. If you're preparing it for meal prep, consider keeping the dressing separate until you're ready to eat. This will help keep the salad crisp and prevent sogginess.

If you find yourself with leftovers, don’t worry! This salad can be easily repurposed. Use it as a filling for a wrap, toss it into a grain bowl, or serve it alongside grilled chicken or fish for a complete meal. The versatility of this dish makes it a fantastic option for reducing food waste while enjoying a delicious meal.

Serving Suggestions

This Easy Quinoa Salad can be served as a standalone dish or as a side for a variety of main courses. Pair it with grilled chicken, fish, or even a hearty vegetable stir-fry to create a balanced meal. The bright flavors of the salad complement many proteins, making it a flexible option for any dining occasion.

For a more substantial meal, consider adding some roasted vegetables or a handful of nuts for extra crunch and nutrition. You can also serve it atop a bed of leafy greens for added volume and freshness. No matter how you choose to enjoy it, this salad is sure to impress with its fresh flavors and vibrant colors.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, you can prepare the salad a day in advance. Just add the dressing right before serving to keep it fresh.

→ What can I substitute for quinoa?

You can substitute quinoa with couscous, bulgur, or farro for different textures.

→ Is this salad vegan?

Yes, if you omit the feta cheese, the salad is completely vegan.

→ How long does this salad last in the fridge?

The salad can last for up to 2 days in the fridge if stored in an airtight container.