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

Highlighted under: Healthy & Light

A delightful and nutritious salad packed with flavor, perfect for a quick lunch.

Created by

Blair Hudson

Last updated on 2025-12-28T18:16:18.455Z

This Easy Quinoa Salad Lunch is a perfect blend of fresh vegetables and protein-rich quinoa, making it a satisfying meal for any time of the day.

        Why You'll Love This Recipe
        Nutritious and filling with a variety of textures
Versatile – customize with your favorite veggies
Great for meal prep or as a side dish

      

The Benefits of Quinoa

Quinoa is often hailed as a superfood, and for good reason. This ancient grain is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce on their own. This makes it an excellent choice for vegetarians and vegans looking to meet their protein needs. Additionally, quinoa is packed with fiber, which aids in digestion and helps keep you feeling full longer, making it a perfect base for a nutritious salad.

Incorporating quinoa into your meals can also provide a wealth of vitamins and minerals. It's rich in B vitamins, magnesium, iron, and antioxidants, all of which play crucial roles in maintaining overall health. Whether you’re looking to boost your energy levels or support your immune system, quinoa can be a fantastic addition to your diet.

Customizing Your Quinoa Salad

One of the best aspects of this Easy Quinoa Salad is its versatility. You can easily tailor it to your taste preferences or whatever ingredients you have on hand. Swap out the cherry tomatoes for sun-dried tomatoes or add in some roasted vegetables for an extra burst of flavor. If you’re in the mood for a crunch, consider tossing in some nuts or seeds like almonds or pumpkin seeds.

Don't hesitate to experiment with different herbs and spices as well! Fresh basil, mint, or even a sprinkle of cumin can elevate the flavors of your salad. This customization not only keeps your meals exciting but also allows you to create a salad that fits your dietary needs and preferences.

Meal Prep Made Easy

This Easy Quinoa Salad is an ideal option for meal prep enthusiasts. It holds up well in the refrigerator, and the flavors only get better as they meld together over time. Prepare a big batch at the beginning of the week, and you’ll have a nutritious lunch ready to go every day. Just grab a container, and you’re set for a satisfying meal that’s as healthy as it is delicious.

To make meal prep even easier, consider portioning out the salad into individual containers. This way, you’ll save time during busy weekday mornings and ensure you have a balanced meal at your fingertips. Pair it with some grilled chicken or chickpeas for added protein, and you have a complete meal that’s ready in minutes!

Ingredients

Gather all your ingredients before starting to ensure a smooth cooking process.

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

Make sure to adjust the seasoning according to your taste preferences.

Instructions

Follow these steps to prepare your delicious quinoa salad.

Cook the Quinoa

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

Prepare the Vegetables

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

Combine Ingredients

In a large bowl, combine the cooled quinoa, prepared vegetables, and feta cheese.

Dress the Salad

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

Serve

Serve immediately or refrigerate for 30 minutes to allow flavors to meld. Enjoy!

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

Storage Tips

To keep your Easy Quinoa Salad fresh, store it in an airtight container in the refrigerator. This salad can typically last for about 3 to 5 days. However, if you're using fresh ingredients like tomatoes and cucumbers, consider adding those just before serving for optimal texture and flavor.

If you've made a larger batch than you can eat, you can also freeze portions for later. Just make sure to separate the dressing and add it when you’re ready to enjoy the salad again. This helps maintain the crunchiness of the vegetables and prevents them from becoming soggy.

Serving Suggestions

This quinoa salad can be served on its own as a light lunch or as a side dish to complement grilled meats or fish. Its bright, fresh flavors make it a perfect accompaniment to summer barbecues or picnics. You can also use it as a filling for wraps or pita pockets for a quick and easy meal on the go.

For a heartier option, consider pairing this salad with a protein source like chickpeas, grilled chicken, or shrimp. This not only boosts the nutritional value but also adds a delicious texture contrast, making your meal even more satisfying.

Questions About Recipes

→ Can I use other grains instead of quinoa?

Yes, you can substitute quinoa with bulgur, farro, or couscous.

→ How long does this salad last in the fridge?

The salad can be stored in the refrigerator for up to 3 days.

→ Can I make this salad vegan?

Absolutely! Just omit the feta cheese or use a vegan alternative.

→ What other vegetables can I add?

You can add any vegetables you like, such as spinach, carrots, or avocado.