Zesty Quinoa Salad a refreshing, protein-packed salad bursting with lemony zest, crisp vegetables, and fresh herbs — I love making this when I need something light yet satisfying. It’s perfect for lunch, picnics, or a quick weeknight dinner. The balance of tangy lemon, fresh herbs, and hearty quinoa makes it a go-to in my healthy meal rotation.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1 cup quinoa
2 cups water
1 cup cherry tomatoes, halved
1/4 teaspoon salt
1 cucumber, diced
1 red bell pepper, diced
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
2 tablespoons fresh mint, chopped
1/4 cup crumbled feta (optional)
Zest of 1 lemon
Juice of 2 lemons
3 tablespoons olive oil
Salt and pepper to taste
Directions
I start by rinsing the quinoa under cold water using a fine-mesh strainer to remove any bitterness.
In a medium saucepan, I combine the quinoa, water, and salt, then bring it to a boil.
Once boiling, I reduce the heat to low, cover, and let it simmer for about 15 minutes until the water is fully absorbed.
I remove it from heat and let it sit covered for 5 minutes before fluffing it with a fork.
After allowing the quinoa to cool to room temperature, I mix it with the cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and mint in a large bowl.
In a smaller bowl, I whisk together the lemon zest, lemon juice, olive oil, and some salt and pepper.
I pour the dressing over the quinoa and vegetables and toss it all together until everything is well coated.
Finally, I gently fold in the feta (if using), and then refrigerate the salad for at least 30 minutes to let the flavors blend beautifully.
Servings and timing
Servings: 4
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Calories per serving: 210 kcal
Variations
Make it vegan: I simply skip the feta cheese, and the salad remains rich and flavorful.
Add protein: Sometimes I add grilled chicken, chickpeas, or tofu for extra protein.
Switch up the veggies: I’ve used diced zucchini, shredded carrots, or even avocado when I want to mix things up.
Use different herbs: If I don’t have mint, I might use basil or cilantro for a different twist.
Add crunch: Toasted almonds, sunflower seeds, or pumpkin seeds bring a nice texture contrast.
Storage/Reheating
I store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors actually improve with time, making it a great make-ahead dish. I never reheat this salad since it’s meant to be served cold or at room temperature. If it seems a bit dry after a day or two, I just drizzle a little more olive oil and lemon juice before serving.
FAQs
How do I make sure the quinoa isn’t bitter?
I always rinse quinoa thoroughly under cold water before cooking to remove its natural coating, called saponin, which can make it taste bitter.
Can I freeze this salad?
I don’t recommend freezing this salad because the fresh vegetables and herbs lose their texture after thawing. It’s best enjoyed fresh from the fridge.
Is this salad good for meal prep?
Yes, I often prepare it on Sunday and enjoy it throughout the week. It stays fresh for several days and travels well for lunchboxes or picnics.
What can I use instead of quinoa?
If I don’t have quinoa, I’ve made this with couscous, bulgur, or even brown rice. The texture changes slightly, but it still tastes great.
How do I make it more filling?
Adding a can of chickpeas or grilled protein like chicken or salmon turns this into a complete meal that keeps me full for hours.
Conclusion
I always come back to this Zesty Quinoa Salad when I want something light, energizing, and full of fresh flavors. It’s simple to put together, endlessly adaptable, and makes me feel great after eating it. Whether I’m serving it at a summer gathering or meal prepping for the week, it’s a recipe I love returning to again and again.
Recipe:
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Zesty Quinoa Salad
- Total Time: 35 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
A refreshing, protein-packed quinoa salad with lemony zest, crisp vegetables, and fresh herbs. Perfect for lunch, picnics, or a quick weeknight dinner, this vibrant salad is naturally gluten-free and vegetarian, with easy options to make it vegan or dairy-free.
Ingredients
1 cup quinoa
2 cups water
1/4 teaspoon salt
1 cup cherry tomatoes, halved
1 cucumber, diced
1 red bell pepper, diced
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
2 tablespoons fresh mint, chopped
1/4 cup crumbled feta (optional)
Zest of 1 lemon
Juice of 2 lemons
3 tablespoons olive oil
Salt and pepper to taste
Instructions
- Rinse the quinoa under cold water using a fine-mesh strainer to remove any bitterness.
- In a medium saucepan, combine the quinoa, water, and 1/4 teaspoon salt. Bring to a boil.
- Reduce heat to low, cover, and simmer for 15 minutes until water is absorbed.
- Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
- Let the quinoa cool to room temperature.
- In a large bowl, combine quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and mint.
- In a small bowl, whisk together lemon zest, lemon juice, olive oil, and salt and pepper to taste.
- Pour the dressing over the quinoa mixture and toss until well combined.
- Gently fold in the crumbled feta, if using.
- Refrigerate for at least 30 minutes before serving to let the flavors meld.
Notes
To make it vegan, omit the feta cheese.
Add grilled chicken, chickpeas, or tofu for extra protein.
Switch up the veggies with zucchini, carrots, or avocado.
Use different herbs like basil or cilantro for variation.
Add crunch with toasted almonds, sunflower seeds, or pumpkin seeds.
Store in an airtight container in the fridge for up to 4 days.
Do not freeze; best served cold or at room temperature.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 210 kcal
- Sugar: 3 g
- Sodium: 180 mg
- Fat: 10 g
- Saturated Fat: 2 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 4 g
- Protein: 6 g
- Cholesterol: 5 mg
