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; 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 fresh parsley, chopped; 1/4 cup feta cheese, crumbled (optional); 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Healthy & Light

This Easy Quinoa Salad Lunch is a nutritious and delightful meal packed with flavor and crunch, perfect for any time of the day.

Created by

Marina Lowe

Last updated on 2025-12-28T18:13:12.177Z

Quinoa is a superfood that’s not only delicious but also full of protein and nutrients. This salad is a quick and easy option for lunch, making it ideal for meal prep or a light dinner.

        Why You'll Love This Recipe
        Nutritious and packed with protein
Versatile and can be customized with your favorite veggies
Quick and easy to prepare, perfect for busy days

      

A Nutritious Powerhouse

Quinoa is often hailed as a superfood, and for good reason. Packed with protein, fiber, and essential amino acids, it serves as a complete source of nutrition that can keep you energized throughout the day. This Easy Quinoa Salad Lunch not only satisfies hunger but also nourishes your body with wholesome ingredients, making it a perfect choice for anyone looking to maintain a healthy lifestyle.

Incorporating a variety of colorful vegetables into your salad not only enhances flavor but also boosts the nutritional profile. Ingredients like cherry tomatoes and bell peppers are rich in vitamins and antioxidants, helping to support your immune system and overall health. The fresh parsley adds a pop of flavor while also providing additional health benefits, ensuring that each bite is as nutritious as it is delicious.

Versatile and Customizable

One of the best aspects of this Easy Quinoa Salad is its versatility. You can easily swap out vegetables based on what you have on hand or your personal preferences. Whether you want to add diced avocados for creaminess, shredded carrots for crunch, or even some cooked chickpeas for extra protein, the possibilities are endless. This adaptability makes it an ideal recipe to experiment with throughout the seasons.

Moreover, you can modify the dressing to suit your taste. While the olive oil and lemon juice provide a refreshing base, consider adding herbs like basil or dill for an extra flavor kick. You can also make it spicy by incorporating red pepper flakes or a dash of hot sauce, making this salad a delightful canvas for your culinary creativity.

Quick and Convenient

In today’s fast-paced world, finding time to prepare healthy meals can be a challenge. This Easy Quinoa Salad is designed with busy individuals in mind. With a total prep and cook time of about 30 minutes, you can whip it up quickly, making it perfect for lunch breaks or weeknight dinners. Plus, it can be made in advance and stored in the refrigerator, allowing for easy meal prep.

By making a larger batch, you can enjoy this salad over several days, saving you time and effort in the kitchen. It’s an excellent way to ensure you have a nutritious meal ready to go, whether you’re at home or on the go. Simply grab a container, and you'll have a satisfying meal that stays fresh throughout the week.

Ingredients

For the Salad

1 cup quinoa
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 fresh parsley, chopped
1/4 cup feta cheese, crumbled (optional)

For the Dressing

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

Combine all ingredients in a bowl for a delicious and healthy lunch option!

Instructions

Cook the Quinoa

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

Prepare the Veggies

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

Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.

Combine Everything

Add the cooled quinoa to the bowl with the veggies. Pour the dressing over the salad and toss gently to combine. Add feta cheese if desired.

Serve

Chill in the refrigerator for 30 minutes before serving for the best flavor. Enjoy your Easy Quinoa Salad Lunch!

This salad is great for meal prep and can last in the fridge for up to 3 days.

Storage Tips

To maintain the freshness of your Easy Quinoa Salad, store it in an airtight container in the refrigerator. It can last for up to 3-5 days, making it a convenient option for meal prep. However, if you’ve added feta cheese, consider adding it just before serving to prevent it from becoming soggy.

If you’re preparing this salad for a gathering or potluck, you can prepare the quinoa and veggies ahead of time and mix them just before serving. This not only enhances the flavor but also preserves the crunchiness of the vegetables, ensuring a delightful texture in every bite.

Serving Suggestions

This Easy Quinoa Salad Lunch can be enjoyed on its own or paired with a variety of dishes. Serve it alongside grilled chicken or fish for a well-rounded meal, or enjoy it as a filling side dish at barbecues and picnics. It’s also an excellent accompaniment to wraps or sandwiches, adding a burst of flavor and nutrition.

For a complete lunch experience, consider pairing this salad with a light soup or a refreshing smoothie. The combination of flavors will leave you satisfied and energized, making it a great choice for any time of the day.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad can be prepared a day in advance and stored in the refrigerator.

→ Is this salad gluten-free?

Yes, quinoa is a gluten-free grain, making this salad a great option for those with gluten sensitivities.

→ What can I substitute for the feta cheese?

You can omit the feta or substitute with a vegan cheese or even avocado for creaminess.

→ Can I add protein to this salad?

Absolutely! Grilled chicken, shrimp, or tofu would be excellent additions.