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Home » Recipes » Salads

By Lindsay Delk - December 6, 2022, Updated March 20, 2023

Refreshing Quinoa Salad Recipe

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This refreshing quinoa salad is packed with healthy and flavorful ingredients. The quinoa is combined with fresh veggies and an olive oil dressing to create a dish that is both nutritious and satisfying. It is perfect for a quick and easy lunch or dinner or a side dish.

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Why You'll Love this Quinoa Salad

If you're a fan of quinoa, then you'll love this delicious quinoa salad recipe. It's packed full of wholesome veggies and tossed in an olive oil dressing that brings all the flavors together for a satisfying dish your whole family will enjoy. Plus, it's easy to make and perfect for meal prepping, so you can always have something healthy and tasty on hand.

The combination of fresh vegetables with fragrant herbs and a zesty dressing results in the perfect balance between sweet, savory, and tart flavors. This Mediterranean salad is delicious, filling, and satisfying. 

Is this Recipe Healthy?

Yes, this recipe is healthy in many ways. Quinoa is high in protein, fiber, and many vitamins and minerals, such as folate, magnesium, iron, zinc, vitamin B6, copper, and manganese. Quinoa is a complete protein, meaning it contains all 9 essential amino acids.

The olive oil dressing is full of healthy fats that can boost your heart health, while the vegetables are rich sources of vitamins and minerals that keep your body functioning properly. This quinoa salad is packed with a variety of veggies, such as green peppers, tomatoes, carrots, cucumber, onion, black olives, chives, and parsley. 

Some of the key nutrients found in veggies include folate, potassium, vitamin A, vitamin C, and dietary fiber. These nutrients contribute to everything from maintaining healthy blood pressure levels to protecting against chronic diseases like cancer and heart disease.

Vegetables also provide important phytonutrients, compounds that protect our cells from damage caused by free radicals. When you include plenty of fresh vegetables in your diet on a regular basis, you’ll be well on your way to maintaining good health for years to come.

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How to Make Refreshing Quinoa Salad

  1. Cook the quinoa and set aside.
  2. Dice the red onion, green pepper, carrot, and cucumber into small pieces.
  3. Cut the cherry tomatoes in half.
  4. Chop the fresh herbs into small pieces.
  5. Make a bed of cooked quinoa in a salad bowl. Add the chopped veggies and herbs on top.
  6. Mix the olive oil, lemon juice, and salt until it emulsifies. It is ready when it changes color and gets a bit thicker.
  7. Pour the dressing over the salad. Add the feta cheese and black olives and mix well.

Tips for Making the Best Quinoa Salad

This quinoa salad is fantastic the way it is, but here are a few tips you can follow to add variety to your quinoa salad:

  • This salad is versatile. You can add and subtract veggies according to your preferences. For example, substitute or add red bell pepper, different kinds of tomatoes, roasted beets, roasted sweet potatoes, or nuts and seeds. The possibilities are almost endless. 
  • You could even add more protein by adding some cooked chicken, turkey, shrimp, or tofu.
  • Another easy way to mix things up is by changing up your dressing. Try using pesto instead of olive oil for a creamy flavor that goes well with almost anything. To give the quinoa salad an extra zing, add a splash of balsamic vinegar to the olive oil dressing.
  • This salad is perfect for meal prepping. You can store it in the fridge for up to 4 days. It’s very good when it is fresh and also after a few days.
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More Quinoa Recipes

  • Healthy Three Bean Quinoa Salad
  • Vegan Pumpkin Lentil Chili with Quinoa
  • Shrimp, Orange, and Avocado Quinoa Salad
  • Salmon Walnut Quinoa Bowls

Quinoa Salad FAQs

What is quinoa?

Quinoa is technically a seed, but it is considered a whole grain food. So it has the nutritional benefits of both a seed and a whole grain.

Is quinoa gluten free?

Yes, quinoa is a gluten-free food, so it's suitable for people with Celiac disease or those following a gluten-free diet.

Is this recipe vegan- and vegetarian-friendly?

As written, this quinoa salad recipe is vegetarian-friendly but not vegan-friendly. If you omit the feta cheese, the recipe becomes vegan-friendly also.

How do I store leftover quinoa salad?

You can store leftover quinoa salad in a sealed container in the fridge for up to 4 days.

Bottom Line

Packed with plenty of fresh vegetables and topped off with a zesty olive oil dressing, this quinoa salad is a great choice for lunch or dinner any day of the week. It is high in protein, fiber, vitamins, and minerals. Whether you are following a vegetarian diet or want to add more plant-based foods to your diet, this quinoa salad will meet your needs. So why not give it a try today?

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Refreshing Quinoa Salad Recipe

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Filled to the brim with nutrients, this Mediterranean salad is deliciously filling and satisfying. 

  • Author: LINDSAY DELK
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 6 servings 1x
  • Category: Salad
  • Cuisine: Mediterranean

Ingredients

Scale

    • 2 cups of cooked quinoa (link to the recipe for how to cook quinoa) 

    • 2 green Italian pepper or  1 green bell pepper

    • 2 cups cherry tomatoes

    • 1 carrot

    • 1 English cucumber

    • 1 red onion 

    • 1 ½ cups of diced fetta cheese

    • 1 cup black olives (pitted preferably) 

    • 1 bunch of fresh chives

    • ½ cup fresh parsley

Dressing:

    • ½ lemon juice

    • ⅓ cup olive oil 

    • 1 tablespoon salt 

Instructions

    1. Start with cooking the quinoa in case yours is raw. Learn here how to cook it to perfection (link to the how to cook quinoa recipe post) 
    2. Prep the veggies: 

    • Peel and dice them as fine as possible the red onion. 

    • Dice thinly the green pepper

    • Peel and dice finely the carrot

    • Wash and dice finely the cucumber. 

    • Wash the cherry tomatoes and halve them. 

    • Chop the fresh herbs finely. 

    1. In a salad bowl with a bed of cooked quinoa, add the chopped veggies and herbs. 
    2. Prep the dressing by mixing the olive oil, salt, and lemon juice until it emulsifies (it changes color and gets a bit thicker) 
    3. Dress the salad, add the fetta cheese and the black olives, and mix everything well. 

Notes

This salad is perfect for meal prepping, it can stay good in the fridge for up to 4 days. It’s very good freshly made and also a few days old. 

It’s a beautiful salad that can be made also with other veggies like red bell pepper, all kinds of tomatoes, and adding seeds and nuts…the possibilities are almost endless. 

You could even add more protein by adding some cooked chicken. 

Did you make this recipe?

Tag @livelytable on Instagram and hashtag it #livelytable

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« How to Cook Quinoa to Perfection
Kung Pao Prawns »

About Lindsay Delk

Lindsay Delk is a Registered Dietitian Nutritionist (RD/RDN) who specializes in providing evidence-based nutrition and health content. She loves to take the confusion out of nutrition with clear and well-researched ebooks, articles, blog posts, and recipes.

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