Cold Quinoa Salad
A bright, refreshing salad loaded with fluffy quinoa, crisp cucumbers, juicy cherry tomatoes, and tangy feta cheese, all tossed in a zesty lemon-herb dressing. Perfect for meal prep, picnics, or a light lunch on a warm day. Ready in 30 minutes and keeps well in the fridge.
For 4 servings
- boil · ~15 min
Cook the quinoa.
1.Rinse 1 cup quinoa under cold water in a fine-mesh strainer and drain well.2.Combine quinoa, 2 cups water, and a pinch of salt in a medium saucepan.3.Bring to a rolling boil over high heat, then reduce heat to low.4.Cover and simmer until quinoa is tender and water is absorbed (12-15 min).TIPFluff with a fork and let it cool completely — warm quinoa will wilt the fresh herbs and veggies. - rest · ~15 min
Cool the quinoa completely.
Spread the cooked quinoa on a baking sheet or transfer to a large bowl. Let it cool to room temperature, then refrigerate for 10-15 minutes until chilled.
TIPCooling on a sheet pan speeds it up — more surface area means faster chilling. - prep
Chop the vegetables and herbs.
1.Dice 1 medium cucumber into small cubes.2.Halve 1 cup cherry tomatoes.3.Dice 1 medium bell pepper into small pieces.4.Finely dice 1/4 cup red onion.5.Chop 2 tbsp fresh parsley and 1 tbsp fresh mint. - mix · ~1 min
Make the lemon-herb dressing.
1.In a small bowl, whisk together 3 tbsp olive oil and 2 tbsp fresh lemon juice.2.Add a pinch of salt and a pinch of freshly ground black pepper.3.Whisk until emulsified and well combined. - assemble · ~2 min
Toss the salad together.
1.In a large mixing bowl, combine the cooled quinoa, diced cucumber, cherry tomatoes, bell pepper, and red onion.2.Pour the dressing over the salad and toss gently to coat everything evenly.3.Fold in the crumbled feta cheese, parsley, and mint.4.Taste and adjust salt and pepper if needed.TIPFold gently to keep the feta from breaking apart too much — chunks taste better. - rest · ~15 min
Chill before serving.
Cover the salad and refrigerate for at least 15 minutes before serving. This lets the quinoa soak up the dressing and the flavors meld. Serve cold.
- serve
Serve chilled and enjoy.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse quinoa thoroughly before cooking to remove its natural bitter coating (saponins).
- 2Spread cooked quinoa on a baking sheet to cool quickly and prevent steaming.
- 3Pat diced cucumber dry with paper towels to keep the salad from getting watery.
- 4For the best flavor, let the salad rest in the fridge for at least 30 minutes before serving.
- 5Store leftovers in an airtight container in the fridge for up to 4 days without the herbs wilting.
- 6Toast the quinoa in a dry pan for 2 minutes before boiling for a nuttier flavor.
Adapt it for your goals.
High-Protein
Add 1 cup of cooked chickpeas or 6 oz of grilled chicken breast to make this salad a more filling main dish.
VeganVegan
Replace feta cheese with 1/4 cup of diced avocado or a sprinkle of nutritional yeast for a dairy-free, creamy finish.
MediterraneanMediterranean
Toss in 1/4 cup of Kalamata olives, 2 tbsp of capers, and swap mint for fresh oregano for a briny, herbaceous twist.
Why this is on our healthy list.
High in Plant Protein
Quinoa is a complete protein, providing all nine essential amino acids, making this salad a great option for vegetarians.
Rich in Antioxidants
Cherry tomatoes and bell peppers supply vitamin C and lycopene, which help protect cells from oxidative stress.
Good Source of Fiber
Quinoa, cucumber, and bell pepper contribute dietary fiber to support healthy digestion and satiety.
Frequently asked questions
Yes, cooked couscous, farro, or millet work well; adjust cooking time and liquid amount per the grain.
