Quinoa Salad with Peas & Feta
A vibrant and refreshing quinoa salad featuring tender green peas, salty feta, crisp cucumber, and fresh herbs, all tossed in a zesty lemon-herb vinaigrette. Perfect for a light, satisfying meal or a flavorful side dish.
For 4 servings
**Cook Quinoa**: Rinse 1 cup of quinoa thoroughly under cold water using a fine-mesh sieve. Combine the rinsed quinoa with 2 cups of water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and spread onto a baking sheet to cool completely (about 15-20 minutes).
**Prepare Vegetables & Herbs**: While the quinoa cools, finely dice the large cucumber and the red onion. Chop the fresh dill and parsley. If using frozen green peas, ensure they are thawed and drain any excess water.
**Make the Dressing**: In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic (if using), salt, and black pepper until well combined and emulsified.
**Combine Salad Ingredients**: In a large mixing bowl, combine the cooled quinoa, thawed green peas, diced cucumber, finely diced red onion, chopped fresh dill, and chopped fresh parsley.
**Add Feta and Dress**: Gently crumble the feta cheese over the salad ingredients. Pour the prepared lemon-herb dressing over the mixture.
**Toss and Serve**: Toss all ingredients gently until everything is evenly coated with the dressing. Taste and adjust seasoning if necessary. Serve immediately, or chill for at least 30 minutes for flavors to meld. Garnish with toasted slivered almonds or pumpkin seeds, if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Perfectly Fluffy Quinoa**: To prevent mushy quinoa, ensure you rinse it well before cooking and let it rest, covered, after cooking before fluffing. Cooling it completely before mixing into the salad prevents it from absorbing too much dressing and becoming soggy.
- 2**Meal Prep Friendly**: This salad holds up well in the refrigerator for 3-4 days, making it an excellent option for meal prepping healthy lunches. Store the dressing separately if prepping more than a day in advance for best texture.
- 3**Herb Freshness**: Don't skimp on the fresh herbs! They are key to the vibrant flavor of this salad. If you don't have dill or parsley, fresh mint or cilantro can offer interesting alternatives.
- 4**Customize Your Crunch**: Add toasted nuts like slivered almonds, chopped walnuts, or seeds like pumpkin or sunflower seeds for an extra layer of texture and healthy fats.
Adapt it for your goals.
Protein Boost
Add grilled chicken, chickpeas, canned tuna, or hard-boiled eggs for a more substantial meal.
Mediterranean TwistMediterranean Twist
Incorporate Kalamata olives, sun-dried tomatoes, and a sprinkle of dried oregano into the salad for a different flavor profile.
Different VeggiesDifferent Veggies
Swap or add other finely diced vegetables like bell peppers, cherry tomatoes, or shredded carrots for extra color and nutrients.
Why this is on our healthy list.
Complete Protein Source
Quinoa is one of the few plant foods that contains all nine essential amino acids, making it an excellent complete protein for vegetarians and vegans.
Rich in Fiber
The combination of quinoa, peas, and cucumber provides a significant amount of dietary fiber, aiding in digestion, promoting satiety, and helping to regulate blood sugar levels.
Packed with Vitamins & Minerals
Fresh herbs, lemon juice, and vegetables contribute a wealth of vitamins (like Vitamin C and K), antioxidants, and minerals (such as iron, magnesium, and folate).
Frequently asked questions
Yes, this salad is excellent for meal prep. You can prepare all components and store them separately, then combine and dress just before serving. Alternatively, assemble the entire salad, and it will keep well in the refrigerator for 3-4 days.
