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 fresh parsley, chopped; 1/4 cup feta cheese, crumbled; 3 tablespoons olive oil; 2 tablespoons lemon juice; Salt and pepper to taste

Highlighted under: Healthy & Light

A refreshing and nutritious quinoa salad perfect for a quick lunch or meal prep.

Created by

Rhea Bennett

Last updated on 2025-12-30T01:34:16.868Z

This Easy Quinoa Salad Lunch is not only delicious but also packed with nutrients. Quinoa, a superfood, is full of protein and fiber, making this salad a perfect choice for a healthy meal.

        Why You'll Love This Recipe
        Nutritious and filling without being heavy
Versatile – customize with your favorite vegetables
Great for meal prep and tastes even better the next day

      

Benefits of Quinoa

Quinoa is often hailed as a superfood, and for good reason. It is packed with essential nutrients, including protein, fiber, vitamins, and minerals. Unlike many grains, quinoa is a complete protein, meaning it contains all nine essential amino acids. This makes it an excellent choice for vegetarians and vegans looking to boost their protein intake. Additionally, quinoa is gluten-free, making it a safe option for those with gluten sensitivities or celiac disease.

Beyond its nutritional profile, quinoa is also incredibly versatile. It can be easily incorporated into various dishes, from salads and soups to stir-fries and grain bowls. Its light, nutty flavor pairs well with an array of ingredients, allowing for endless customization. In this Easy Quinoa Salad Lunch, you can enjoy the wholesome benefits of quinoa while indulging in fresh vegetables and tangy feta.

Meal Prep Made Simple

This quinoa salad is perfect for meal prep enthusiasts. It stores well in the refrigerator and can be enjoyed cold or at room temperature, making it a convenient option for busy weekdays. Prepare a large batch at the beginning of the week, and you’ll have a nutritious lunch ready to go whenever you need it. Not only does this save time, but it also helps you maintain a healthy diet.

The flavors of the quinoa salad develop and deepen overnight, making it even more delicious the next day. You can pack it in individual containers for grab-and-go lunches or serve it as a side dish at dinner. The combination of fresh vegetables and the zesty dressing ensures that your meal will be satisfying and delightful.

Customization Tips

One of the best aspects of this Easy Quinoa Salad is its versatility. Feel free to swap out the vegetables based on your preferences or what you have on hand. Try adding ingredients like diced avocado, shredded carrots, or roasted zucchini for added flavor and nutrition. You can also experiment with different herbs, such as mint or cilantro, to give the salad a unique twist.

If you want to enhance the flavor profile further, consider adding some spices or nuts. A sprinkle of cumin or smoked paprika can add depth, while almonds or walnuts provide a satisfying crunch. Tailoring the salad to your taste not only makes it enjoyable but also encourages you to incorporate a variety of nutrients in your diet.

Ingredients

Quinoa 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
3 tablespoons olive oil
2 tablespoons lemon juice
Salt and pepper to taste

Mix and match vegetables to your liking!

Instructions

Cook the Quinoa

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the water is absorbed. Remove from heat and let it cool.

Prepare the Vegetables

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

Mix the Salad

In a large bowl, combine the cooked quinoa, chopped vegetables, and feta cheese.

Dress the Salad

In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour over the salad and toss to combine.

Serve

Serve immediately or chill in the refrigerator for 30 minutes to enhance the flavors.

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

Storage and Shelf Life

This quinoa salad can be stored in an airtight container in the refrigerator for up to 3-5 days. As the flavors meld together, it becomes even more flavorful over time. However, if you choose to add ingredients like avocado or dress the salad ahead of time, it’s best to consume it within a couple of days to maintain freshness.

For longer storage, consider keeping the salad components separate until you are ready to eat. This way, the vegetables stay crisp and vibrant, while the quinoa retains its fluffy texture. Just mix them together with the dressing right before serving for the best taste experience.

Serving Suggestions

This refreshing quinoa salad pairs beautifully with grilled chicken or fish for a complete meal. You can serve it alongside a protein for a nutritious lunch or dinner. Alternatively, it can stand alone as a light meal for those warm days when you crave something fresh and satisfying.

For a more filling option, serve the salad over a bed of greens, such as spinach or arugula. This not only adds more nutrients but also creates an appealing presentation. Garnish with extra feta cheese or a squeeze of lemon juice before serving for an added burst of flavor.

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 add for extra protein?

You can add grilled chicken, chickpeas, or beans for extra protein.

→ Can I customize the veggies?

Absolutely! Feel free to add or substitute any vegetables you like.