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, rinsed; 2 cups vegetable broth or 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 (optional); Salt and pepper to taste; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; 1 clove garlic, minced; Salt and pepper to taste

Highlighted under: Healthy & Light

This Easy Quinoa Salad Lunch is a nutritious and flavorful option that's perfect for a quick meal. Packed with protein and fresh vegetables, it's a satisfying dish that can be enjoyed at home or on the go.

Created by

Madison Cole

Last updated on 2026-01-02T02:01:13.023Z

This salad is not only easy to prepare but also versatile. You can customize it with your favorite vegetables or proteins, making it a go-to recipe for any lunch occasion.

        Why You'll Love This Recipe
        Nutritious and filling with a perfect balance of protein and vegetables
Quick to prepare, making it ideal for busy weekdays
Easily customizable to suit your taste preferences

      

Nutritional Benefits of Quinoa

Quinoa is often hailed as a superfood, and for good reason. It is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce on their own. This makes it an excellent choice for vegetarians and vegans looking to boost their protein intake. In addition to protein, quinoa is rich in fiber, vitamins, and minerals, which can help support digestive health and provide lasting energy throughout the day.

Including quinoa in your diet can also have positive effects on heart health. Its high fiber content helps lower cholesterol levels, while its antioxidants combat inflammation. This combination can reduce the risk of chronic diseases such as heart disease and diabetes. By incorporating quinoa into meals like this salad, you're not only enjoying a delicious dish but also investing in your overall health.

Versatile Meal Prep Option

One of the best features of this Easy Quinoa Salad Lunch is its versatility. You can easily customize the ingredients based on what you have on hand or your personal preferences. For example, feel free to swap in seasonal vegetables like zucchini or bell peppers, or add beans for extra protein. This adaptability makes it an ideal choice for meal prep, as you can create a variety of salads without getting bored.

To make meal prep even simpler, consider preparing a large batch of quinoa at the beginning of the week. Store it in the refrigerator and use it throughout the week in different salads or grain bowls. This not only saves time but also ensures you have a healthy, filling meal ready to go whenever hunger strikes.

Perfect for Any Occasion

Whether you're looking for a quick lunch at home, a nutritious option for picnics, or a side dish for a family gathering, this quinoa salad fits the bill. Its bright colors and fresh flavors make it visually appealing, while its robust ingredients ensure that it is satisfying and filling. You can serve it as a main dish or as a complement to grilled meats and fish, making it a versatile addition to any meal.

Moreover, this salad is a fantastic option for potlucks and gatherings, as it can be easily transported and served cold. With the ability to make it ahead of time, you can focus on enjoying the company of your friends and family rather than worrying about last-minute meal preparations.

Ingredients

Salad Ingredients

1 cup quinoa, rinsed
2 cups vegetable broth or 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 (optional)
Salt and pepper to taste

Dressing Ingredients

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

Mix and match your favorite ingredients for added flavor!

Instructions

Cook the Quinoa

In a medium saucepan, combine the quinoa and vegetable broth (or water). Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid has absorbed. Remove from heat and let it cool.

Prepare the Vegetables

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

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, and season with salt and pepper.

Combine Ingredients

Once the quinoa has cooled, add it to the bowl with the vegetables. Pour the dressing over the salad and toss until everything is well combined. Top with feta cheese if desired.

Serve

Enjoy your Easy Quinoa Salad Lunch immediately, or refrigerate for later. This salad keeps well and can be made ahead of time for meal prep.

Store leftovers in an airtight container in the fridge for up to 3 days.

Storage Tips

This Easy Quinoa Salad can be stored in an airtight container in the refrigerator for up to five days. The flavors actually deepen as it sits, making it even more delicious after a day or two. If you're planning to make this dish ahead of time, consider leaving out the feta cheese until just before serving to maintain its freshness.

If you're concerned about the salad becoming too soggy from the dressing, you can store the dressing separately and add it right before serving. This way, the ingredients stay crisp and vibrant, ensuring you enjoy the best texture and flavor.

Serving Suggestions

To elevate your Easy Quinoa Salad Lunch, consider adding some grilled chicken or shrimp for extra protein. Alternatively, you could toss in some roasted chickpeas for a plant-based option that adds a satisfying crunch. Pair this salad with a side of whole-grain pita or crusty bread for a more filling meal.

Another great serving idea is to turn this salad into a wrap. Simply spoon the quinoa salad onto a whole wheat tortilla, roll it up, and enjoy a portable meal that’s perfect for lunch on the go. Experiment with different toppings and sauces to create your own signature wrap!

Questions About Recipes

→ Can I make this salad ahead of time?

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

→ What can I substitute for quinoa?

You can use couscous or bulgur wheat as alternatives, though cooking times may vary.

→ Is this salad gluten-free?

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

→ Can I add proteins to this salad?

Absolutely! Grilled chicken, shrimp, or chickpeas work well for added protein.