Healthy Quinoa Salad Recipe Bowl
There are salads, and then there are salads. The kind that are more than just a bit of greenery on the side; the kind that are a full, satisfying meal in their own right. This vibrant quinoa salad recipe is firmly in the second category. It’s a dish I’ve been making for years, tweaking the dressing here, adding a new vegetable there, until it reached the version I’m sharing with you today – the one that friends always ask me for after trying it at dinner parties.
What makes this quinoa salad so special is the combination of textures and flavours we manage to pack into one bowl. We have the fluffy, slightly nutty quinoa as our base, which is brilliant at soaking up the zesty lemon and herb vinaigrette. Then we add the crunch from fresh bell peppers and cucumber, a salty, creamy counterpoint from crumbled feta cheese, and a burst of freshness from handfuls of parsley and mint. It’s substantial without being heavy, and bright without being overpowering.
This is a recipe for anyone who thinks salads are boring. It’s a fantastic option for meal-prepping your lunches for the week, works beautifully as a healthy side dish for a summer barbecue, or can stand alone as a light yet filling dinner. We make it all the time in our house, and it never fails to hit the spot.
Recipe Overview
This quinoa salad recipe delivers a fresh, Mediterranean-inspired dish that’s packed with wholesome ingredients. You can expect a delightful mix of textures – fluffy quinoa, crisp vegetables, and creamy feta – all brought together by a bright, zesty lemon dressing. When I first started making this, I sometimes forgot to let the quinoa cool completely, which resulted in slightly wilted herbs. Take it from me, that little bit of patience makes all the difference for the final texture.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Servings: 4-6 people
- Difficulty: Easy
Why You’ll Love This Quinoa Salad Recipe
- Genuine Flavour: The taste is wonderfully balanced. The earthy notes of the quinoa are lifted by the sharp lemon juice and fragrant fresh herbs in the dressing, while the salty feta and sweet cherry tomatoes provide little bursts of flavour in every bite.
- Ready in 30 Minutes: From start to finish, this nourishing salad comes together in about half an hour, making it a brilliant choice for a healthy weeknight meal.
- Flexible Recipe: This recipe is a fantastic base for customisation. Don’t have a red pepper? Use a yellow one. Not a fan of mint? Double up on the parsley. You can also add a tin of chickpeas for extra protein or some toasted pine nuts for added crunch.
- Great for Summer Gatherings: It’s a wonderful dish to bring to a picnic or barbecue as it travels well and doesn’t contain any mayonnaise that might spoil in the sun. It’s a colourful and healthy addition to any spread.
- Family Tested: This is a recipe my whole family enjoys. The kids love the bright colours from the vegetables, and it’s a great way to get them to eat a nutrient-packed meal without any complaints.
Ingredients You’ll Need
For this quinoa salad recipe, we’re using fresh, simple ingredients that really shine. I always opt for a good quality block of Greek feta packed in brine – I find its texture is much creamier and the flavour more robust than the pre-crumbled varieties.
- For the Salad:
- 200g quinoa (white, red, or tricolour all work well)
- 400ml vegetable stock or water
- 1 red bell pepper, finely diced
- 1 large cucumber, deseeded and finely diced
- 250g cherry tomatoes, halved
- 1 small red onion, very finely chopped
- 150g feta cheese, crumbled
- A large handful of fresh flat-leaf parsley, chopped
- A small handful of fresh mint, chopped
- For the Lemon-Herb Dressing:
- 90ml extra virgin olive oil
- Juice of 1 large lemon (about 60ml)
- 1 tbsp Dijon mustard
- 1 clove of garlic, minced
- 1/2 tsp dried oregano
- 1/2 tsp salt, or to taste
- 1/4 tsp black pepper, freshly ground
Sara’s Tip: Before you cook the quinoa, take a moment to rinse it thoroughly in a fine-mesh sieve under cold running water. This removes the natural coating called saponin, which can give the quinoa a slightly bitter or soapy taste. It’s a small step that makes a huge difference.
How to Make Quinoa Salad Recipe
Putting this salad together is a straightforward process. We’ll start by cooking the quinoa, prepare the fresh ingredients while it cools, whisk together a simple dressing, and then combine everything. Let’s get started.
- Rinse and Cook the Quinoa: Place the quinoa in a fine-mesh sieve and rinse under cold water for about a minute. Drain well. Add the rinsed quinoa and the vegetable stock (or water) to a medium-sized saucepan. Bring to a boil, then reduce the heat to low, cover, and let it simmer for 12-15 minutes, or until all the liquid has been absorbed.
- Rest the Quinoa: Remove the saucepan from the heat and let it stand, covered, for 5 minutes. This step is crucial for getting that perfect fluffy texture. I learned this trick from an article on how to cook quinoa perfectly and it’s never failed me.
- Fluff and Cool: After resting, remove the lid and fluff the quinoa with a fork. Spread it out on a large baking tray to cool down completely. This speeds up the process and prevents the quinoa from becoming clumpy.
- Prepare the Vegetables: While the quinoa is cooling, you can prepare all your vegetables. Finely dice the red pepper and cucumber, halve the cherry tomatoes, and finely chop the red onion and fresh herbs. Place them all in a large mixing bowl.
- Make the Dressing: In a small bowl or a jam jar with a lid, combine all the dressing ingredients: extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, oregano, salt, and pepper. Whisk or shake vigorously until the dressing is well combined and emulsified.
- Assemble the Salad: Once the quinoa is completely cool, add it to the large bowl with the chopped vegetables and herbs.
- Dress and Combine: Pour about two-thirds of the dressing over the salad and gently toss everything together until well coated. Add the crumbled feta cheese and give it one last gentle stir. I find that holding back a little dressing allows me to adjust it just before serving, as the quinoa absorbs a lot of moisture.
- Taste and Serve: Have a taste and add more dressing, salt, or pepper if you think it needs it. You can serve the salad immediately, or let it sit in the fridge for 30 minutes to allow the flavours to meld together even more.
Tips From My Kitchen
- Temperature Control: Ensure your quinoa is completely cool before mixing it with the fresh vegetables and herbs. Warm quinoa will wilt the cucumber and herbs, and can even start to melt the feta, changing the final texture of the salad.
- The Secret Step: Don’t skip fluffing the quinoa with a fork after it has rested. This separates the grains and is the key to avoiding a dense, heavy salad. I learned that this simple action makes a world of difference to the final result.
- Make-Ahead: You can cook the quinoa and chop the vegetables a day in advance. Store them in separate airtight containers in the fridge. The dressing can also be made ahead and stored in a jar. Just give it a good shake before using.
- Storage: Leftover quinoa salad can be stored in an airtight container in the refrigerator for up to 3 days. The flavours will continue to develop, so it’s often even better the next day!
Common Mistakes to Avoid
- Using a pot that’s too small: Quinoa triples in volume when cooked. If you use a saucepan that’s too small, it won’t have room to expand and cook evenly, which can lead to a mushy texture. Use a pot that allows for this expansion.
- Cooking at the wrong temperature: It’s important to bring the quinoa and liquid to a boil, but then immediately reduce the heat to a gentle simmer. Boiling it for the entire cooking time will cause the water to evaporate too quickly, leaving you with undercooked, crunchy grains.
- Skipping the rest time: The 5-minute resting period after cooking is non-negotiable! It allows the quinoa to finish steam-cooking, absorb the last bits of moisture, and firm up, resulting in distinct, fluffy grains instead of a watery mush.
Delicious Variations to Try
One of the best things about this quinoa salad recipe is how adaptable it is. Here are a few of our favourite ways to change it up:
- Spicy Version: For a bit of a kick, add half a finely chopped red chilli to the salad, or a pinch of red pepper flakes to the dressing.
- Vegan Option: To make this salad vegan, simply omit the feta cheese. To replace the salty flavour and creamy texture, you could add a handful of Kalamata olives and a few tablespoons of toasted sunflower seeds or chopped almonds.
- Different Protein: This salad is a brilliant base for added protein. Stir in a tin of drained chickpeas or lentils, or top it with grilled halloumi. It’s also delicious with shredded chicken from a Sunday roast – if you need ideas, check out these Healthy Chicken Recipes for inspiration.
What to Serve With Quinoa Salad
While this salad is a hearty meal on its own, it also pairs wonderfully with other dishes, especially for a larger meal or gathering.
- Grilled Meats or Fish: It’s an ideal accompaniment to simple grilled dishes. It works especially well with my Lemon Garlic Chicken, as the citrus notes in both recipes complement each other beautifully.
- Warm Pitta Bread: Serve with warm, fluffy pitta bread for scooping up the salad. You could also serve it with some hummus and tzatziki for a full Mediterranean-style spread.
- A Crisp White Wine: A chilled glass of Sauvignon Blanc or Pinot Grigio cuts through the richness of the olive oil and feta, making it a refreshing drink pairing.
Frequently Asked Questions
Quinoa Salad Recipe
Ingredients
Method
- Rinse and Cook the Quinoa: Place the quinoa in a fine-mesh sieve and rinse under cold water for about a minute. Drain well. Add the rinsed quinoa and the vegetable stock (or water) to a medium-sized saucepan. Bring to a boil, then reduce the heat to low, cover, and let it simmer for 12-15 minutes, or until all the liquid has been absorbed.
- Rest the Quinoa: Remove the saucepan from the heat and let it stand, covered, for 5 minutes. This step is crucial for getting that perfect fluffy texture. I learned this trick from an article on how to cook quinoa perfectly and it's never failed me.
- Fluff and Cool: After resting, remove the lid and fluff the quinoa with a fork. Spread it out on a large baking tray to cool down completely. This speeds up the process and prevents the quinoa from becoming clumpy.
- Prepare the Vegetables: While the quinoa is cooling, you can prepare all your vegetables. Finely dice the red pepper and cucumber, halve the cherry tomatoes, and finely chop the red onion and fresh herbs. Place them all in a large mixing bowl.
- Make the Dressing: In a small bowl or a jam jar with a lid, combine all the dressing ingredients: extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, oregano, salt, and pepper. Whisk or shake vigorously until the dressing is well combined and emulsified.
- Assemble the Salad: Once the quinoa is completely cool, add it to the large bowl with the chopped vegetables and herbs.
- Dress and Combine: Pour about two-thirds of the dressing over the salad and gently toss everything together until well coated. Add the crumbled feta cheese and give it one last gentle stir. I find that holding back a little dressing allows me to adjust it just before serving, as the quinoa absorbs a lot of moisture.
- Taste and Serve: Have a taste and add more dressing, salt, or pepper if you think it needs it. You can serve the salad immediately, or let it sit in the fridge for 30 minutes to allow the flavours to meld together even more.
Notes
I really hope you enjoy making this quinoa salad recipe. It’s such a staple in my kitchen for its fresh taste and versatility. If you do give it a try, I would love to hear what you think! Please leave a comment below and let me know how it turned out for you. Happy cooking!
