Easy Quinoa Salad Lunch

Name: Easy Quinoa Salad Lunch
Prep time: 10 min
Cook time: 15 min
Total time: 25 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 red onion, finely chopped; 1/4 cup fresh parsley, chopped; 1/4 cup feta cheese, crumbled; Salt and pepper to taste; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; 1 clove garlic, minced

Highlighted under: Healthy & Light

A quick and nutritious quinoa salad that makes for an ideal lunch option.

Created by

Summer Blake

Last updated on 2026-01-02T01:04:12.499Z

This Easy Quinoa Salad Lunch is not only simple to prepare but also packed with flavors and nutrients. Perfect for meal prep!

        Why You Will Love This Recipe
        Nutritious and filling without being heavy
Versatile ingredients that can be swapped based on preference
Bright, fresh flavors that pop with every bite

      

Health Benefits of Quinoa

Quinoa is often referred to as a superfood due to its impressive nutritional profile. It is a complete protein, meaning it contains all nine essential amino acids, making it an excellent choice for vegetarians and vegans. Additionally, quinoa is rich in fiber, which aids in digestion and promotes a feeling of fullness, helping to manage weight effectively.

This versatile grain also provides a wealth of vitamins and minerals, including magnesium, iron, and vitamin B6. These nutrients are vital for maintaining energy levels and supporting overall health. Incorporating quinoa into your diet can enhance your nutrient intake without adding excessive calories, making it a perfect base for salads and bowls.

Flavorful Variations

One of the best aspects of this quinoa salad is its versatility. You can easily customize the ingredients based on what you have on hand or your personal preferences. For example, try adding roasted vegetables for a warm twist, or incorporate chickpeas for extra protein. Fresh herbs like mint or cilantro can also elevate the flavor profile, making each bowl uniquely yours.

Don't hesitate to experiment with different dressings as well. A balsamic vinaigrette or yogurt-based dressing can provide a delightful change from the classic olive oil and lemon combination. By mixing and matching ingredients, you can enjoy a different quinoa salad every week!

Perfect for Meal Prep

This easy quinoa salad is not only quick to prepare but also makes for an excellent meal prep option. You can make a large batch at the beginning of the week and store it in the refrigerator for up to five days. The flavors meld beautifully over time, making it a delicious grab-and-go lunch or dinner.

To keep the salad fresh, store the dressing separately and add it just before serving. This way, your salad remains crisp and vibrant, ready to be enjoyed at any time. Whether you’re heading to the office, packing a picnic, or just need a quick meal at home, this quinoa salad is a reliable choice.

Ingredients

Salad Ingredients

1 cup quinoa, rinsed
2 cups water
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
Salt and pepper to taste

Dressing

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
1 clove garlic, minced

Mix all ingredients together for a delightful salad.

Instructions

Cook the Quinoa

In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until quinoa is fluffy.

Prepare the Vegetables

While the quinoa is cooking, chop the cherry tomatoes, cucumber, bell pepper, and red onion. Place them in a large bowl.

Make the Dressing

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

Combine Everything

Once the quinoa is cooked and cooled, add it to the bowl of vegetables. Pour the dressing over and mix well. Add parsley and feta cheese, then season with salt and pepper.

Serve chilled or at room temperature.

Serving Suggestions

This quinoa salad can be served on its own as a light lunch or as a side dish alongside grilled chicken or fish. It pairs well with a variety of proteins, making it a versatile option for any meal. You can also serve it on a bed of greens for added texture and nutrition.

For a heartier meal, consider adding sliced avocado or nuts like almonds or walnuts for extra crunch. This will not only enhance the flavor but also boost the healthy fats, making your meal even more satisfying.

Storing Your Salad

When it comes to storing your quinoa salad, it’s best to keep it in an airtight container in the refrigerator. This will help maintain its freshness and prevent any unwanted odors from affecting the flavor. Make sure to consume it within five days for optimal taste and quality.

If you know you won’t finish it all at once, consider portioning it out into individual containers. This makes it easy to grab a healthy lunch or snack on busy days. Just remember to keep the dressing separate until you’re ready to enjoy!

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad can be stored in the refrigerator for up to 3 days.

→ What can I substitute for quinoa?

You can use couscous, bulgur, or even brown rice as alternatives.

→ Is this salad gluten-free?

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

→ Can I add more vegetables?

Absolutely! Feel free to include any vegetables you like, such as avocados or carrots.