Cold Quinoa Salad
A refreshing and light salad with fluffy quinoa, crisp cucumber, and fresh mint, tossed in a zesty lemon-olive oil vinaigrette. Perfect as a healthy side for summer meals.
For 4 servings
Cook the quinoa.
- Rinse the quinoa thoroughly under cold water in a fine-mesh sieve.
- In a small saucepan, combine the rinsed quinoa and 2 cups of water.
- Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed.
TIPRinsing quinoa removes its natural coating, called saponin, which can make it taste bitter.Fluff and cool the quinoa.
- Remove the saucepan from the heat and let it stand, covered, for 5 minutes.
- Fluff the quinoa gently with a fork.
- Spread the cooked quinoa on a baking sheet to cool down completely. This prevents the salad from becoming mushy.
Prepare the vegetables and herbs.
While the quinoa is cooling, finely dice the cucumber, finely chop the red onion, and chop the fresh mint leaves.
Make the lemon vinaigrette.
In a small bowl, whisk together the olive oil, fresh lemon juice, salt, and black pepper until well combined.
Combine the salad.
- In a large bowl, combine the cooled quinoa, diced cucumber, chopped red onion, and fresh mint.
- Pour the vinaigrette over the salad and toss gently to coat everything evenly.
- For best flavor, cover and chill in the refrigerator for at least 30 minutes before serving.
Serve chilled.
Serve the quinoa salad cold as a refreshing side dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, you can toast the dry quinoa in the saucepan for a minute before adding water.
- 2Ensure the quinoa is completely cool before mixing with the vegetables to keep them crisp.
- 3This salad is great for meal prep. It will keep well in the refrigerator for up to 3 days.
- 4Feel free to add other vegetables like cherry tomatoes or bell peppers for more color and nutrients.
Adapt it for your goals.
High protein
Add 1/2 cup of cooked chickpeas or edamame to the salad for a significant protein boost.
veganVegan
This recipe is naturally vegan and plant-based, requiring no modifications.
gluten freeGluten free
Quinoa is naturally gluten-free, making this salad an excellent choice for a gluten-free diet.
quickQuick
Use a pouch of pre-cooked quinoa to assemble this salad in less than 10 minutes.
Why this is on our healthy list.
Complete Protein Source
Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein source that's great for muscle repair and growth.
High in Dietary Fiber
With a good amount of fiber, this salad can help aid digestion, promote a feeling of fullness, and support stable blood sugar levels.
Rich in Antioxidants
Mint, lemon juice, and olive oil are rich in antioxidants, which help protect your body from damage by free radicals.
Supports Heart Health
The monounsaturated fats in olive oil are known to be beneficial for heart health by helping to reduce bad cholesterol levels.
Frequently asked questions
Yes, it's very healthy. It's rich in complete protein and fiber from quinoa, vitamins from the fresh vegetables, and heart-healthy fats from olive oil. It's a light and nutritious option.