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–+ servings
Healthy Quinoa Salad 1

Healthy Quinoa Salad

A fresh and light plant-forward meal packed with vibrant veggies and wholesome goodness. This versatile dish delivers both exceptional flavor and remarkable health benefits in every colorful bite, perfect for clean eating this summer.
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Prep Time 15 minutes
Cook Time 20 minutes
Cooling Time 15 minutes
Total Time 50 minutes
Course Main Course, Salad, Side Dish
Cuisine Mediterranean
Servings 4 servings
Calories 285 kcal

Equipment

  • Fine-Mesh Strainer
  • Medium Saucepan
  • Large Mixing Bowl

Ingredients
  

For the salad base:

  • 1 cup quinoa uncooked, rinsed thoroughly (white, red, or tri-color)
  • 1 cucumber diced into small cubes
  • 1 cup cherry tomatoes halved
  • 1 bell pepper red or yellow for sweetness, diced
  • 1/2 red onion finely chopped
  • 1/4 cup fresh mint leaves chopped
  • 1/4 cup fresh parsley chopped
  • 1/3 cup feta cheese crumbled (optional - omit for vegan option)

For the zesty dressing:

  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons lemon juice juice from 1 large lemon
  • 1 garlic clove minced
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup use maple syrup for vegan option
  • salt and freshly ground black pepper to taste

Instructions
 

  • Rinse 1 cup quinoa thoroughly under cold water using a fine-mesh strainer. Place the rinsed quinoa in a medium saucepan with 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes until all liquid is absorbed and quinoa is tender with visible spiral germs.
  • Transfer the cooked quinoa to a large bowl and fluff with a fork to separate the grains. Allow it to cool completely. For faster cooling, spread the quinoa on a baking sheet and place in the refrigerator for 10 minutes.
  • While the quinoa cools, prepare your fresh vegetables. Dice the cucumber, bell pepper, and halve the tomatoes into bite-sized pieces (approximately 1/4 inch). If using red onion, you can soak the chopped pieces in ice water for 5 minutes before draining to reduce their sharpness.
  • In a small bowl, whisk together the olive oil, lemon juice, minced garlic, Dijon mustard, and honey or maple syrup until thoroughly emulsified. Season with salt and pepper to taste.
  • Add the diced vegetables, chopped herbs, and optional feta to the cooled quinoa. Drizzle with the prepared dressing and gently toss until all ingredients are evenly coated.
  • Taste and adjust seasoning as needed, adding more salt, pepper, or lemon juice according to your preference.

Notes

For a protein boost, add a can of drained chickpeas or edamame.
Replace feta with avocado chunks for a creamy vegan alternative.
Add toasted pine nuts or sliced almonds for delightful crunch.
This salad keeps fresh for up to 3 days in the refrigerator, making it perfect for meal prep.
For meal prep, keep the dressing separate until ready to serve.

Nutrition

Calories: 285kcalCarbohydrates: 34gProtein: 9gFat: 13gFiber: 5gSugar: 4gVitamin C: 75mgIron: 15mg
Keyword Quinoa, Healthy Salad, Plant-Forward, Summer Salad, Meal Prep
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