Name: Quinoa Salad
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: 1 cup quinoa; 2 cups water; 1/2 teaspoon salt; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 1/2 red onion, finely chopped; 1/4 cup fresh parsley, chopped; 1/4 cup fresh mint, chopped; 1/4 cup olive oil; 2 tablespoons lemon juice; 1 teaspoon honey; Salt and pepper to taste; 1/2 cup crumbled feta cheese (optional)

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Craving a vibrant and healthy dish that bursts with flavor and is ready in minutes? Look no further! This Quinoa Salad is your answer. Packed with fresh vegetables, herbs, and a zesty lemon dressing, it’s perfect for a light lunch, a side dish, or even a quick dinner. This recipe is not only delicious but also incredibly versatile and easy to customize. Inspired by Mediterranean flavors, it’s a delightful way to enjoy a nutritious and satisfying meal. Let’s dive into the magic of this delightful Quinoa Salad!

Why You’ll Love This Quinoa Salad

This Quinoa Salad is set to become your new favorite! Here’s why you’ll be making it again and again:

Quick & Easy: Ready in under 30 minutes!
Healthy & Nutritious: Packed with protein, fiber, and vitamins.
Flavorful: The zesty lemon dressing elevates the fresh ingredients.
Versatile: Easily customizable to your taste preferences.
Perfect for Meal Prep: Makes a great lunch option for the week.
Budget-Friendly: Uses simple and affordable ingredients.
Crowd-Pleaser: A guaranteed hit at potlucks and gatherings.
Refreshing: A light and satisfying choice for any time of day.

Prepare for the aroma of fresh herbs and the satisfying crunch of vegetables, a refreshing alternative to heavy meals! This simple salad is effortless to make, even for beginner cooks.

Ingredients Needed for This Healthy Quinoa Salad

Here’s everything you need to create this vibrant and flavorful Quinoa Salad:

Quinoa: 1 cup (170g). Choose any color quinoa – white, red, or black all work great. Rinse it well!
Water: 2 cups (473ml). For cooking the quinoa to fluffy perfection.
Salt: 1/2 teaspoon. Enhances the flavor of the quinoa.
Cucumber: 1 medium, diced. Adds a refreshing crunch to the salad. Choose a firm cucumber for best results.
Cherry Tomatoes: 1 cup, halved. Provides a burst of sweetness and acidity.
Red Onion: 1/2 medium, finely chopped. Adds a sharp, pungent flavor.
Fresh Parsley: 1/4 cup, chopped. Offers a fresh, herbaceous note. Flat-leaf parsley is recommended for its bolder flavor.
Fresh Mint: 1/4 cup, chopped. Infuses a cool, refreshing element.
Olive Oil: 1/4 cup (60ml). Use high-quality extra virgin olive oil for the best flavor.
Lemon Juice: 2 tablespoons (30ml). Adds a zesty, tangy flavor to the dressing. Freshly squeezed is best!
Honey: 1 teaspoon (5ml). Balances the acidity of the lemon juice.
Salt and Pepper: To taste. Seasoning is key!
Feta Cheese: 1/2 cup, crumbled (optional). Adds a salty, creamy element.

For a richer flavor, consider toasting your quinoa lightly in a dry pan before cooking. Find fresh herbs at your local farmer’s market for the best aroma and taste.

YOU MIGHT LOVE: Chickpea Cucumber Tomato Salad with Lemon Parsley Vinaigrette – A vibrant and refreshing salad perfect for summer days.

Essential Equipment List

Make sure you have these tools on hand to make the salad-making process smooth and efficient.

Fine-mesh strainer: Essential for rinsing the quinoa thoroughly.
Medium saucepan with lid: For cooking the quinoa.
Cutting board: A stable surface for chopping vegetables.
Sharp knife: For precise dicing and chopping.
Large mixing bowl: To combine all the salad ingredients.
Small bowl for dressing: For whisking together the dressing.
Whisk: To emulsify the dressing.
Measuring cups and spoons: For accurate ingredient measurements.

A good quality knife will make chopping vegetables a breeze. A large bowl ensures you can toss the salad without making a mess.

Recipe Details

Colorful quinoa salad with fresh vegetables.

Get a quick overview of this easy and delicious Quinoa Salad recipe:

Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4-6
Difficulty: Easy

This Quinoa Salad can be scaled up easily for larger gatherings. Halve the recipe for a single serving.

Step-by-Step Instructions for Making Quinoa Salad

Follow these detailed instructions for a foolproof Quinoa Salad:

Step 1: Rinse the Quinoa

Rinse the quinoa thoroughly in a fine-mesh strainer under cold running water for about 2 minutes. This removes the natural coating called saponin, which can make it taste bitter. Thorough rinsing ensures a better-tasting salad. This is a crucial step for optimal flavor.

Step 2: Cook the Quinoa

In a medium saucepan, combine the rinsed quinoa, water, and 1/2 teaspoon salt. Bring to a boil over high heat. Once boiling, reduce heat to low, cover the saucepan, and simmer for 15 minutes until the quinoa is tender and the water is absorbed.

Step 3: Cool the Quinoa

Remove from heat and let the quinoa stand covered for 5 minutes. Then, fluff with a fork and transfer to a large bowl to cool completely. Fluffing prevents the quinoa from clumping together.

Step 4: Prepare the Vegetables

While the quinoa cools, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and chop the fresh parsley and mint. Having all the vegetables prepped makes the final assembly quick and easy.

Step 5: Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, honey, salt, and pepper to make the dressing. Taste and adjust the seasoning as needed.

Step 6: Assemble the Salad

Once the quinoa has cooled to room temperature, add the diced cucumber, halved cherry tomatoes, chopped red onion, parsley, and mint to the bowl.

Step 7: Dress the Salad

Pour the dressing over the salad and toss gently to combine all ingredients evenly. If using, sprinkle crumbled feta cheese over the top and gently mix it in.

Step 8: Chill and Serve

Refrigerate for at least 30 minutes before serving to allow the flavors to meld together. Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed before serving.

CHECK OUT: Mediterranean Chickpea Feta Salad – A flavorful and satisfying salad perfect as a light lunch or side dish.

Tips for Success

Here are some expert tips to ensure your Quinoa Salad turns out perfectly every time:

Don’t skip rinsing the quinoa: This is essential for removing the bitter saponin.
Cool the quinoa completely: Adding warm quinoa to the vegetables can make them wilt.
Taste and adjust the dressing: Make sure the dressing is balanced to your liking.
Don’t overdress the salad: Add just enough dressing to coat the ingredients lightly.
Use fresh herbs: They add a vibrant flavor that dried herbs can’t match.

For a more intense lemon flavor, add lemon zest to the dressing. Save time by using pre-chopped vegetables, but fresh is always best!

Variations & Substitutions

Customize this Quinoa Salad to suit your taste! Here are some variations and substitutions to try:

Add protein: Grilled chicken, chickpeas, or tofu are great additions.
Swap vegetables: Bell peppers, zucchini, or carrots can be added.

Close-up of fluffy quinoa and vibrant ingredients.

Use different herbs: Dill, cilantro, or basil can be used in place of parsley and mint.
Change the cheese: Goat cheese, mozzarella, or halloumi are great alternatives to feta.
Add a crunch: Toasted nuts or seeds provide a satisfying crunch.

For a vegan version, simply omit the feta cheese or use a plant-based alternative. Add a pinch of red pepper flakes for a spicy kick.

Serving Suggestions & Pairings with Quinoa Salad

This Quinoa Salad is incredibly versatile and pairs well with many dishes:

Grilled Chicken or Fish: A light and healthy main course.
Hummus and Pita Bread: A Mediterranean-inspired meal.
Roasted Vegetables: A hearty and satisfying side dish.
Soup: A light and refreshing starter.

Enjoy this salad on a warm summer day with a refreshing glass of sparkling water. It’s also a fantastic addition to any potluck or BBQ.

Health Benefits of Quinoa Salad

This Quinoa Salad is not only delicious but also packed with health benefits:

Quinoa is a complete protein, providing all nine essential amino acids. The vegetables are rich in vitamins, minerals, and antioxidants. Olive oil is a healthy source of monounsaturated fats, and lemon juice provides a boost of vitamin C. This salad is also high in fiber, which aids digestion and promotes satiety.

Storage & Reheating

Here’s how to store and reheat your Quinoa Salad for optimal freshness:

Storage: Store the salad in an airtight container in the refrigerator for up to 3-4 days.
Reheating: This salad is best served cold, so no reheating is necessary.
Freezing: Freezing is not recommended as it can alter the texture of the vegetables.

To prevent the salad from becoming soggy, store the dressing separately and add it just before serving. Ensure the salad is completely cooled before storing.

Frequently Asked Questions

How long does Quinoa Salad last in the fridge?

Quinoa Salad can last for up to 3-4 days in the refrigerator when stored properly in an airtight container. Make sure the salad has cooled completely before refrigerating to prevent condensation from forming.

Can I make Quinoa Salad ahead of time?

Yes, you can definitely make Quinoa Salad ahead of time! In fact, it often tastes better after the flavors have had a chance to meld together. Just be sure to store the dressing separately and add it right before serving to keep the salad from getting soggy.

Can I substitute any of the vegetables?

Absolutely! Feel free to substitute any of the vegetables in the recipe with your favorites. Bell peppers, carrots, or even spinach would be delicious additions. Just be sure to chop them into bite-sized pieces so they mix well with the other ingredients.

Is Quinoa Salad gluten-free?

Yes, Quinoa Salad is naturally gluten-free since quinoa is a gluten-free grain. Just be sure to check the labels of any additional ingredients, like dressings or seasonings, to ensure they are also gluten-free.

Can I add protein to Quinoa Salad?

Of course! Adding protein to Quinoa Salad is a great way to make it a more substantial meal. Grilled chicken, chickpeas, or tofu would all be excellent choices. You could also add some cooked lentils or black beans for an extra boost of protein and fiber.

Nutritional Information

Calories: Approximately 250 per serving
Protein: 8g
Carbohydrates: 35g
Fat: 9g

Overhead view of a healthy quinoa salad bowl.

Exact nutritional information may vary depending on specific ingredients and portion sizes.

More Delicious Dishes to Explore

Craving more vibrant and healthy salads? Check out these other amazing recipes!

Lemon Orzo Salad with Spinach and Chickpeas – A bright and flavorful salad perfect for a light lunch or side dish.
Mediterranean Chickpea Feta Salad – A hearty and satisfying salad packed with Mediterranean flavors.
Peach Quinoa Salad – A refreshing and fruity salad perfect for summer.

Conclusion

This Quinoa Salad is a fast, flavorful, and nutritious dish that’s perfect for any occasion. Whip it up tonight and enjoy a healthy and satisfying meal. Share this recipe with your friends and family who would love it!

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Quinoa Salad