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

Highlighted under: Healthy & Light

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

Created by

Ruby Lawson

Last updated on 2026-01-02T01:22:06.489Z

This Easy Quinoa Salad Lunch is not only healthy but also incredibly versatile. Packed with protein and nutrients, it's a great meal prep option for busy weekdays.

        Why You Will Love This Recipe
        Nutritious and filling, ideal for a healthy lunch.
Versatile ingredients that can be customized to your taste.
Quick to prepare, perfect for a busy lifestyle.

      

A Nutritional Powerhouse

Quinoa is often hailed as a superfood, and for good reason. Packed with protein and fiber, it serves as an excellent base for a variety of dishes. Unlike many grains, quinoa is a complete protein, meaning it contains all nine essential amino acids. This makes it an ideal choice for vegetarians and anyone looking to boost their protein intake without relying on animal products.

In addition to its protein content, quinoa is rich in vitamins and minerals. It contains significant amounts of magnesium, iron, and B vitamins, all of which are essential for maintaining energy levels and overall health. Incorporating quinoa into your diet can help support muscle function, improve digestion, and promote heart health, making it a fantastic addition to any lunch.

Versatility at Its Best

One of the standout features of this quinoa salad is its versatility. You can easily customize it to suit your taste preferences or use up ingredients you have on hand. Whether you want to add in some roasted vegetables, swap out the feta for a different cheese, or toss in some nuts for added crunch, the possibilities are endless. This flexibility makes it perfect for meal prep or using leftovers.

Additionally, this salad can be adapted to fit various dietary restrictions. If you're gluten-free, you're already in the clear with quinoa. For those watching their sodium intake, you can simply omit the feta or choose a low-sodium version. This adaptability means that everyone at the table can enjoy a healthy, satisfying meal without feeling limited by their dietary needs.

Quick and Easy Meal Prep

In today's fast-paced world, finding time to prepare nutritious meals can be a challenge. This easy quinoa salad recipe takes just about 30 minutes from start to finish, making it a perfect choice for busy individuals. You can prepare the quinoa in advance and store it in the fridge, allowing you to whip up this salad in no time during the weekday rush.

Furthermore, this salad stores well, making it an excellent option for meal prep. You can make a larger batch and enjoy it for lunch throughout the week. Just be sure to keep the dressing separate until you're ready to eat, ensuring your salad stays fresh and crisp. With this recipe, you can enjoy a quick, healthy lunch without sacrificing flavor or nutrition.

Ingredients

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

Combine all the ingredients for a delicious and healthy meal.

Instructions

Cook the Quinoa

Rinse the quinoa under cold water to remove bitterness. In a saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low and cover.

Cook for about 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, salt, and pepper.

Combine Ingredients

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

Serve

Serve chilled or at room temperature. Enjoy your refreshing quinoa salad!

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

Tips for a Perfect Quinoa Salad

To achieve the perfect quinoa texture, it's crucial to rinse it thoroughly before cooking. This step removes the natural coating called saponin, which can impart a bitter flavor. After cooking, allow the quinoa to cool completely before combining it with vegetables to maintain their crispness and freshness.

Incorporating seasonal vegetables can elevate your salad's flavor and nutritional profile. In the summer, consider adding corn or zucchini, while in the fall, roasted squash or Brussels sprouts can add a delightful twist. Aim for a colorful variety, as the different hues often indicate a range of nutrients.

Serving Suggestions

This quinoa salad is perfect on its own, but it also pairs beautifully with grilled chicken, fish, or tofu for a more substantial meal. Consider serving it alongside a piece of crusty bread or a light soup to create a balanced lunch or dinner.

For added flavor, consider garnishing your salad with a sprinkle of toasted seeds or nuts. Not only do they enhance the taste, but they also provide a satisfying crunch that complements the softness of the quinoa and vegetables.

Questions About Recipes

→ Can I use other grains instead of quinoa?

Yes, you can substitute quinoa with bulgur, farro, or any grain of your choice.

→ How long can I store this salad?

The salad can be stored in an airtight container in the fridge for up to 3 days.

→ Is this salad gluten-free?

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

→ Can I make this salad vegan?

Absolutely! Simply omit the feta cheese or replace it with a vegan cheese alternative.