Quinoa Salad with Peas & Feta
Bright, herby quinoa tossed with sweet green peas and creamy feta cheese. A light yet satisfying salad with a zesty lemon dressing, perfect for meal prep lunches or as a fresh side dish.
For 4 servings
- prep · ~1 min
Rinse the quinoa.
Place quinoa in a fine mesh strainer and rinse under cold running water for 1 minute, rubbing the grains together. This removes the bitter saponin coating.
- boil · ~16 min
Cook the quinoa.
Combine rinsed quinoa with 2 cups water in a saucepan. Bring to a rolling boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and the grains show tiny spirals.
TIPDon't lift the lid during cooking — the steam is what makes quinoa fluffy. - rest · ~5 min
Rest and fluff the quinoa.
Remove saucepan from heat and let it rest, covered, for 5 minutes. Fluff with a fork and spread on a plate to cool to room temperature.
- mix · ~1 min
Make the lemon dressing.
1.In a small bowl, whisk together olive oil, lemon juice, and minced garlic.2.Season with salt and black pepper. Whisk until emulsified. - assemble · ~2 min
Assemble the salad.
1.In a large mixing bowl, combine cooled quinoa, green peas, and diced red onion.2.Pour the lemon dressing over the quinoa mixture and toss gently to coat.3.Add crumbled feta, chopped dill, and chopped mint. Fold in gently with a light hand.TIPAdd feta last so it stays in chunks — over-mixing makes the salad muddy. - serve
Serve at room temperature or chilled.
Transfer to a serving bowl. The salad can be served immediately or refrigerated for 30 minutes to let the flavors meld.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse quinoa thoroughly until the water runs clear to remove its bitter saponin coating.
- 2Let the cooked quinoa cool completely before mixing; warm quinoa will wilt the herbs and soften the feta.
- 3If using frozen peas, thaw them under cold running water and pat dry to avoid watering down the dressing.
- 4For the fluffiest quinoa, let it steam off-heat for 5 minutes after cooking, then fork through gently.
- 5Make the dressing up to 3 days ahead and shake well before using; the flavors meld beautifully.
- 6Add the feta last and fold gently to keep distinct creamy chunks in every bite.
Adapt it for your goals.
High-protein
Add 1 cup of cooked chickpeas or diced grilled chicken breast for a more substantial main-dish salad. The extra protein makes it a complete meal with staying power.
veganVegan
Replace feta with a dairy-free crumbled alternative or 2 tablespoons of nutritional yeast for a cheesy, umami flavor without any animal products.
low oilLow-oil
Reduce olive oil to 1 tablespoon and replace the rest with an equal amount of aquafaba or water to cut calories while retaining the dressing's emulsion.
herb swapHerb-swap
Substitute mint with fresh basil and dill with flat-leaf parsley for a more Italian-inspired profile that pairs beautifully with the lemon and feta.
Why this is on our healthy list.
Complete Plant Protein
Quinoa is a rare plant-based complete protein containing all nine essential amino acids, making this salad a smart choice for plant-forward eaters.
Rich in Fiber
The combination of quinoa and peas provides a solid dose of dietary fiber, which supports healthy digestion and helps you feel full longer.
Heart-Healthy Fats
Extra virgin olive oil contributes monounsaturated fats linked to reduced inflammation and better cardiovascular health.
Vitamin C Boost
Fresh lemon juice and herbs like dill and mint supply a natural hit of vitamin C to support immune function and iron absorption from the quinoa.
Frequently asked questions
Yes, it actually tastes better after a few hours in the fridge. Store it in an airtight container and toss before serving; add extra lemon juice if it seems dry.
