Easy Quinoa Salad Lunch

Name: Easy Quinoa Salad Lunch
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups water or vegetable broth; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/4 red onion, finely chopped; 1/4 cup fresh parsley, chopped; 1/4 cup feta cheese, crumbled (optional); Salt and pepper to taste; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; 1 clove garlic, minced; Salt and pepper to taste

Highlighted under: Fast Easy Meals Collection

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

Created by

Prudence Whitby

Last updated on 2026-01-02T23:17:33.982Z

This Easy Quinoa Salad Lunch is not only quick to prepare but also packed with protein and fiber, making it an ideal option for a healthy lunch.

        Why You Will Love This Recipe
        Nutritious and filling without being heavy
Versatile ingredients that can be swapped as desired
Perfect for meal prep or a quick lunch

      

Nutritional Benefits of Quinoa

Quinoa is often hailed as a superfood due to its impressive nutritional profile. Packed with protein, it contains all nine essential amino acids, making it an excellent choice for vegetarians and vegans. Additionally, quinoa is rich in fiber, which aids digestion and helps keep you feeling full longer. This means you can enjoy your Easy Quinoa Salad Lunch without the heaviness associated with some other lunch options.

Furthermore, quinoa is a great source of vitamins and minerals, including magnesium, B vitamins, and antioxidants. These nutrients play a crucial role in supporting overall health, boosting energy levels, and enhancing your immune system. Incorporating quinoa into your diet regularly can contribute to better health and wellness.

Customization Options

One of the best aspects of this Easy Quinoa Salad is its versatility. You can easily swap in your favorite vegetables or whatever you have on hand. Consider adding roasted sweet potatoes for a hint of sweetness or black beans for an added protein boost. You can also experiment with different herbs, like basil or cilantro, to give your salad a unique twist.

For those who prefer a heartier meal, consider adding grilled chicken, shrimp, or chickpeas. This flexibility makes the salad suitable for various dietary preferences and occasions, whether you're preparing a quick lunch or a hearty dinner.

Meal Prep Made Easy

This Easy Quinoa Salad is perfect for meal prep enthusiasts. You can make a large batch at the beginning of the week and store it in individual containers for easy grab-and-go lunches. The flavors actually improve after a day in the fridge, making it a great option for make-ahead meals.

To keep your salad fresh, store the dressing separately and add it just before serving. This way, your vegetables will stay crisp, and the quinoa won't become soggy. With minimal effort, you can have healthy, delicious lunches ready for the week!

Ingredients

Salad Ingredients

1 cup quinoa, rinsed
2 cups water or vegetable broth
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1/4 red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup feta cheese, crumbled (optional)
Salt and pepper to taste

Dressing

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

Mix and match your favorite vegetables to customize this salad!

Instructions

Cook the Quinoa

In a medium saucepan, combine the rinsed quinoa and water (or vegetable broth) and bring to a boil. Reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it cool.

Prepare the Vegetables

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

Make the Dressing

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

Combine Everything

In a large bowl, combine the cooled quinoa, chopped vegetables, and dressing. Toss to combine and season with salt and pepper to taste.

Serve

Serve immediately or refrigerate for later. Enjoy your refreshing quinoa salad!

This salad keeps well in the fridge for up to 3 days.

Serving Suggestions

This Easy Quinoa Salad is wonderfully versatile and can be enjoyed on its own or as a side dish. Pair it with grilled meats, fish, or a hearty vegetable soup for a complete meal. The fresh flavors of the salad complement rich dishes beautifully, making it a perfect accompaniment to any dinner.

For a light lunch, serve it alongside a slice of whole-grain bread or a piece of fruit. The combination of flavors and textures in the quinoa salad will keep your meal satisfying and enjoyable.

Storage Tips

To ensure your Easy Quinoa Salad retains its freshness, store it in an airtight container in the refrigerator. It will stay fresh for up to 4-5 days, making it an excellent option for meal prep.

If you notice any excess moisture from the vegetables, you can drain it before serving. Always remember to give it a good toss before serving to redistribute the dressing and flavors.

Variations to Try

Feel free to experiment with different dressings to keep things exciting. A balsamic vinaigrette or a yogurt-based dressing can bring a new dimension to the salad. You can also add nuts or seeds for a delightful crunch and an extra dose of healthy fats.

For a Mediterranean twist, add olives and artichokes, or try a Mexican-inspired version with corn, avocado, and lime dressing. The possibilities are endless, allowing you to tailor the salad to your taste preferences.

Questions About Recipes

→ Can I make this salad ahead of time?

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

→ Is this salad gluten-free?

Yes, quinoa is naturally gluten-free, making this salad a great option.

→ What other vegetables can I add?

You can add vegetables like corn, avocado, or spinach for extra flavor and nutrition.

→ Can I use a different dressing?

Absolutely! You can use any dressing you like, such as balsamic vinaigrette or a yogurt-based dressing.