Healthy Quinoa Salad

Just the other day, I was reminiscing about the summer picnics my family used to have, where the sun-kissed breeze danced through the trees while we enjoyed fresh, colorful salads. That’s when I stumbled upon my beloved Healthy Quinoa Salad. It’s not just a dish; it’s a vibrant celebration of flavors and nutrition that transports me to those carefree days of laughter and sunshine.

Why you’ll love this recipe

Let me tell you why this quinoa salad deserves a spot in your kitchen. First off, it’s a delightful fusion of textures and tastes. The nutty flavor of the quinoa pairs beautifully with crisp cucumbers, juicy cherry tomatoes, and crunchy bell peppers. The colors are as vibrant as your favorite summer sunset, and I promise you, each bite will make your taste buds dance with joy.

This salad is not only refreshing, but it’s also packed with protein, fiber, and essential nutrients, making it a powerhouse for your body. Whether you’re prepping for a busy week, hosting a lunch gathering, or just looking for a quick dinner option, this recipe is your go-to! It’s versatile enough to serve cold or at room temperature, ensuring it fits any occasion life throws your way.

Gather these ingredients

Let’s set the stage for your culinary masterpiece! Here’s what you’ll need to whip up this salad:

• 1 cup quinoa: This tiny seed is the star of our dish, providing a hearty base that’s gluten-free and chock-full of protein.
• 2 cups water: Simple, but vital for the quinoa’s cooking process.
• 1 cup cherry tomatoes, halved: These plump little gems add a burst of sweetness and a splash of color.
• 1 cucumber, diced: Crisp and refreshing, the cucumber balances out the richness of quinoa beautifully.
• 1 bell pepper, diced: Whether you choose red, yellow, or green, this adds a nice crunch and zesty flavor.
• 1/4 red onion, diced: A subtle bite that enhances the salad’s overall profile.
• 1/4 cup parsley, chopped: Fresh herbs bring a bright, vibrant note; feel free to switch to cilantro or basil if you prefer.
• 1/4 cup feta cheese (optional): Creamy and salty, this is the cherry on top for cheese lovers—but it’s just as delicious without!
• 3 tablespoons olive oil: A high-quality extra virgin olive oil enriches the salad, adding depth and smoothness.
• 2 tablespoons lemon juice: Freshly squeezed lemon juice lends a tangy zing that brightens up the whole dish.
• Salt and pepper to taste: Simple yet essential for bringing all those flavors together.

Preparing Healthy Quinoa Salad

Now, let’s dive into the cooking process—it’s incredibly straightforward and rewarding:

1. Start by rinsing your quinoa under cold water in a fine-mesh strainer. This step is crucial as it removes bitterness. Trust me, you don’t want to skip it! Once rinsed, drain it well.

2. In a medium saucepan, combine the rinsed quinoa with 2 cups of water and a pinch of salt. Bring it to a boil over high heat. When it bubbles with excitement, reduce the heat to a low simmer. Cover and let it cook for about 15 minutes, or until the quinoa’s tiny spirals come out, signaling it’s done. Then remove it from heat and let it sit, covered, for about 5 minutes. Fluff it with a fork, and voilà, you’ve got perfectly cooked quinoa!

3. In a large bowl, toss the cooked quinoa with your halved cherry tomatoes, diced cucumber, bell pepper, red onion, and chopped parsley. That colorful mix is a sight to behold!

4. In a small bowl, whisk together the olive oil, lemon juice, and a generous pinch of salt and pepper. Once it’s well mixed, pour this tangy dressing over your salad and give it a good toss to combine everything evenly.

5. If you’re including feta, sprinkle it on top right before serving. It’s like the final brushstroke of a great painting!

6. Enjoy this salad chilled or at room temperature—it’s delicious either way!

Best way to enjoy it

Serving this quinoa salad is where the fun really begins! You can enjoy it on its own as a light lunch, pair it with grilled chicken or fish, or use it as a colorful side for your summer cookouts. Want to jazz it up further? Try topping it with sliced avocado for extra creaminess or a handful of nuts for some added crunch!

How to store and freeze

Let’s talk about keeping those leftovers fresh and fabulous. This salad can be stored in an airtight container in the fridge for up to three days, and it actually gets better as the flavors meld. If you want to save some for another week, consider freezing the prepared quinoa on its own. Just don’t freeze the veggies or dressing—they’re definitely best fresh!

Helpful cooking tips

Here’s a little insider secret—I always make extra quinoa! It’s such a versatile grain that you can toss it into soups, use it as a base for grain bowls, or mix it with morning oatmeal for a protein-packed breakfast. Also, feel free to switch up the vegetables based on what’s in season or what you have on hand—this recipe is wonderfully adaptable!

Creative Twists

Oh, we can get so creative with this! Want to switch it up? Try using roasted vegetables instead of fresh for a deeper, caramelized flavor. You could even throw in some black beans for a southwestern spin or add chopped walnuts for a wholesome crunch. The world is your oyster!

Key ingredients

1 cup quinoa
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1/4 red onion, diced
1/4 cup parsley, chopped
1/4 cup feta cheese (optional)
3 tablespoons olive oil
2 tablespoons lemon juice
Salt and pepper to taste

Directions to follow

1. Rinse quinoa in cold water and drain well.
2. Combine quinoa and water in a saucepan; bring to a boil.
3. Reduce heat, cover, and simmer for 15 minutes.
4. Remove from heat and let sit for 5 minutes; fluff with a fork.
5. In a large bowl, mix quinoa with cherry tomatoes, cucumber, bell pepper, onion, and parsley.
6. Whisk together olive oil, lemon juice, salt, and pepper in a small bowl.
7. Pour dressing over the salad and toss gently.
8. If desired, sprinkle feta on top before serving.
9. Serve chilled or at room temperature.

Your questions answered

1. How long does this salad last? It stays fresh for about three days in the fridge.
2. Can I use different grains? Absolutely! Try farro or barley for a different twist.
3. What can I add for protein? Grilled chicken, shrimp, or chickpeas work beautifully!
4. Is it gluten-free? Yes, quinoa is naturally gluten-free.
5. Can I make it in advance? Yes! Just keep the dressing separate until serving for maximum freshness.

I encourage you to give this recipe a try and more importantly, make it your own! Feel free to experiment with flavors and ingredients—cooking is all about creativity and expression. I can’t wait to hear how it goes! So roll up your sleeves, invite a friend or two to help, and let’s get cooking together!

Print Recipe

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Healthy Quinoa Salad

Cooking Method: Mixing, Simmering Courses: Lunch, Main Course, Side Dish Recipe Keys: Cold Gluten Free High Protein Quick Meals Vegetarian Meals

Difficulty: Beginner Prep Time 15 mins Cook Time 20 mins Rest Time 4 mins Total Time 39 mins

Servings: 4 Estimated Cost: $ 10 Calories: 320

Best Season: Summer

Description

This Healthy Quinoa Salad is a delightful fusion of flavors and textures, perfect for summer picnics and gatherings. Packed with protein and essential nutrients, it's both refreshing and satisfying.

Ingredients for Healthy Quinoa Salad

Scale

1/2x 1x 2x 3x

Salad Ingredients

• 1 cup quinoa (rinsed)
• 2 cups water (for cooking quinoa)
• 1 cup cherry tomatoes (halved)
• 1 each cucumber (diced)
• 1 each bell pepper (diced)
• ¹⁄₄ cup red onion (diced)
• ¹⁄₄ cup parsley (chopped)
• ¹⁄₄ cup feta cheese (optional)
• 3 tablespoons olive oil (extra virgin)
• 2 tablespoons lemon juice (freshly squeezed)
• to taste salt
• to taste pepper

Instructions

Preparation Steps

1. Rinse and Cook Quinoa

   Rinse quinoa under cold water and drain well. Combine quinoa and water in a saucepan; bring to a boil. Reduce heat, cover, and simmer for 15 minutes. Remove from heat and let sit for 5 minutes; fluff with a fork.
   Rinsing removes bitterness.
   Mark as complete

2. Mix Salad Ingredients

   In a large bowl, mix cooked quinoa with cherry tomatoes, cucumber, bell pepper, onion, and parsley.
   Mark as complete

3. Prepare Dressing

   Whisk together olive oil, lemon juice, salt, and pepper in a small bowl.
   Ensure it is well mixed.
   Mark as complete

4. Combine and Serve

   Pour dressing over the salad and toss gently. If desired, sprinkle feta on top before serving. Serve chilled or at room temperature.
   Mark as complete

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 320kcal

% Daily Value *

Total Fat 20g31%

Saturated Fat 3g15%

Trans Fat 0g

Cholesterol 10mg4%

Sodium 300mg13%

Potassium 500mg15%

Total Carbohydrate 30g10%

Dietary Fiber 6g24%

Sugars 5g

Protein 10g20%

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Vitamin A 500 IU

Vitamin C 30 mg

Calcium 100 mg

Iron 2 mg

Vitamin D 0 IU

Vitamin E 2 IU

Vitamin K 20 mcg

Thiamin 0.1 mg

Riboflavin 0.1 mg

Niacin 1 mg

Vitamin B6 0.2 mg

Folate 60 mcg

Vitamin B12 0 mcg

Biotin 0 mcg

Pantothenic Acid 0.5 mg

Phosphorus 200 mg

Iodine 0 mcg

Magnesium 60 mg

Zinc 1 mg

Selenium 2 mcg

Copper 0.2 mg

Manganese 1 mg

Chromium 0 mcg

Molybdenum 0 mcg

Chloride 0 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

This salad is versatile; you can mix in different vegetables or grains.

Keywords: quinoa salad, healthy salad, summer recipe, easy salad