Easy Quinoa Salad Lunch
Highlighted under: Balanced Kitchen
A refreshing and nutritious quinoa salad perfect for a quick lunch.
This Easy Quinoa Salad is not only delicious but also packed with nutrients. Perfect for a light lunch or as a side dish!
Why You Will Love This Recipe
- Nutritious and filling with wholesome ingredients
- Versatile, you can add your favorite vegetables
- Great for meal prep and stays fresh in the fridge
The Health Benefits of Quinoa
Quinoa is often referred to as a superfood, and for good reason. It is packed with protein, containing all nine essential amino acids, making it a complete protein source. This is especially beneficial for those following a vegetarian or vegan diet. Additionally, quinoa is high in fiber, which aids in digestion and helps you feel full longer, making it an excellent choice for a satisfying lunch.
Beyond its protein and fiber content, quinoa is also rich in vitamins and minerals. It contains magnesium, iron, B vitamins, and antioxidants, which can contribute to overall health. Including quinoa in your diet can help boost your energy levels and improve metabolic health, ensuring you feel your best throughout the day.
Customizing Your Quinoa Salad
One of the best things about this quinoa salad is its versatility. You can easily customize it to suit your taste preferences or use up whatever vegetables you have on hand. Feel free to add ingredients like diced avocados, roasted sweet potatoes, or even black beans for an extra protein boost. The possibilities are endless, making this salad a great option for those who enjoy experimenting in the kitchen.
Consider adding different herbs or spices to enhance the flavor profile of your salad. Fresh basil, mint, or cilantro can add a refreshing twist, while a sprinkle of cumin or smoked paprika can introduce a hint of warmth. This adaptability allows you to enjoy a unique salad each time you make it.
Meal Prep Made Easy
This quinoa salad is not only quick to prepare, but it also works wonderfully for meal prep. You can make a large batch at the beginning of the week and portion it out for easy lunches. It stores well in the refrigerator for up to three days, allowing you to have a nutritious meal ready to go without the hassle of cooking daily.
To keep your salad fresh during meal prep, store the dressing separately until you're ready to eat. This will prevent the vegetables from becoming soggy and maintain the crispness of the ingredients. When you're ready to enjoy your meal, simply drizzle the dressing over the salad, toss, and dig in!
Ingredients
Salad 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 parsley, chopped
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
Dressing Ingredients
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
Cook the Quinoa
Rinse the quinoa under cold water. In a saucepan, combine quinoa and water, bring to a boil. Reduce heat, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork and let it cool.
Prepare the Vegetables
While the quinoa is cooking, chop the cherry tomatoes, cucumber, bell pepper, red onion, and parsley. Set aside.
Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
Combine Ingredients
In a large bowl, combine the cooled quinoa, chopped vegetables, and feta cheese. Drizzle with the dressing and toss to combine. Season with salt and pepper to taste.
Serve
Enjoy immediately or refrigerate for up to 3 days. This salad can be served cold or at room temperature.
Pro Tips
- Feel free to add your favorite proteins like grilled chicken or chickpeas for a heartier meal.
Storing Your Quinoa Salad
Proper storage is key to maintaining the freshness of your quinoa salad. Store it in an airtight container in the refrigerator to keep it crisp. If you notice the vegetables starting to lose their crunch or the salad becoming too soggy, consider adding fresh ingredients just before serving for a revitalized taste.
If you want to freeze the quinoa salad, keep in mind that some ingredients may not thaw well, such as cucumbers and tomatoes. Instead, consider freezing just the quinoa and adding fresh vegetables after thawing for a delightful meal.
Serving Suggestions
This quinoa salad makes a perfect standalone meal, but it also pairs beautifully with various dishes. Serve it alongside grilled chicken, fish, or tofu for a well-rounded meal. You could also use it as a filling for lettuce wraps or pita pockets for a fun twist.
For an elegant presentation, consider serving the salad in a bowl topped with additional feta cheese and a sprinkle of fresh herbs. This not only enhances the visual appeal but also elevates the overall flavor.
Nutritional Information
Understanding the nutritional content of your meals can help you make healthier choices. A serving of this quinoa salad is not only low in calories but also rich in essential nutrients. On average, each serving contains approximately 300 calories, making it a filling option without sacrificing your dietary goals.
This salad is also relatively low in saturated fat and high in healthy fats from the olive oil and feta cheese. It provides a balanced meal that can help support weight management while offering a satisfying taste that won't leave you feeling deprived.
Questions About Recipes
→ Can I make this salad ahead of time?
Yes, this salad keeps well in the refrigerator for up to 3 days.
→ What other vegetables can I add?
You can add any vegetables you like, such as carrots, spinach, or avocados.
→ Is this salad gluten-free?
Yes, quinoa is gluten-free, making this salad suitable for gluten-sensitive individuals.
→ Can I use a different dressing?
Absolutely! Feel free to experiment with your favorite vinaigrettes or dressings.
Easy Quinoa Salad Lunch
A refreshing and nutritious quinoa salad perfect for a quick lunch.
Created by: Elara Kensington
Recipe Type: Balanced Kitchen
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
Salad 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 parsley, chopped
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
Dressing Ingredients
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
How-To Steps
Rinse the quinoa under cold water. In a saucepan, combine quinoa and water, bring to a boil. Reduce heat, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork and let it cool.
While the quinoa is cooking, chop the cherry tomatoes, cucumber, bell pepper, red onion, and parsley. Set aside.
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
In a large bowl, combine the cooled quinoa, chopped vegetables, and feta cheese. Drizzle with the dressing and toss to combine. Season with salt and pepper to taste.
Enjoy immediately or refrigerate for up to 3 days. This salad can be served cold or at room temperature.
Extra Tips
- Feel free to add your favorite proteins like grilled chicken or chickpeas for a heartier meal.
Nutritional Breakdown (Per Serving)
- Calories: 250 kcal
- Total Fat: 10g
- Saturated Fat: 2g
- Cholesterol: 10mg
- Sodium: 180mg
- Total Carbohydrates: 32g
- Dietary Fiber: 5g
- Sugars: 3g
- Protein: 8g