This is, hands down, one of the most refreshing and satisfying salads you can make. It’s that perfect “bright spot” in the middle of the week, loaded with so much texture and flavor.
We’re talking the crisp crunch from fresh cucumber and bell peppers, the hearty, satisfying texture of chickpeas, and a huge handful of fresh parsley that makes everything pop. It’s a powerhouse of whole-food ingredients that actually tastes incredible.
But the real secret? It’s the dressing. This simple, zesty lemon-mustard vinaigrette ties everything together. It’s light, tangy, and so much better than anything from a bottle. This is the kind of healthy quinoa salad that doesn’t feel like a compromise.
A Truly Satisfying, No-Compromise Salad
As a comfort food lover, I need my meals to be satisfying, and this salad delivers. It’s not one of those light, leafy salads that leaves you hungry in an hour. This is a genuinely hearty dish.
- Packed with Protein & Fiber: Thanks to the quinoa (a complete protein!) and the chickpeas, this salad has 13 grams of protein and 12 grams of fiber per serving. It’s a nourishing choice that keeps you full and energized.
- Perfect for Prep: This is a fantastic cold quinoa salad recipe because it tastes better the next day. The quinoa soaks up that delicious dressing. I make a big batch and have lunches ready for days.
- Incredibly Versatile: Eat it on its own, serve it as a side dish (amazing with grilled chicken), or scoop it onto some fresh spinach.
How This Fresh Quinoa Salad Comes Together
This is wonderfully straightforward. You’ll start by cooking the quinoa. The key is to rinse it really well first—this removes any bitterness. While it cooks and rests (don’t skip the rest, it makes it fluffy!), you’ll prep the rest.
Just chop your veggies—cucumber, bell pepper, red onion, and that big bunch of parsley—and add them to a large bowl with the drained chickpeas.
The dressing is just as easy. Whisk the olive oil, fresh lemon juice, Dijon, garlic, and salt in a small bowl until it’s blended. Once the quinoa is cooled to room temp, add it to the veggie bowl, pour over that bright dressing, and toss. Done!
Mollie’s Tips for the Best Quinoa Salad
After making this dozens of times, I’ve learned a few things that make it perfect every time.
- Let It Cool First: This is my #1 tip. Make sure the quinoa has cooled to at least room temperature before you add the veggies and dressing. If it’s hot, it will wilt the cucumber and parsley.
- Don’t Skimp on Parsley: It might seem like a lot, but 1.5 cups of chopped parsley is the key. It’s not just a garnish; it’s a main ingredient that adds incredible freshness.
- Add a Crunch: If you’re serving it right away, toss in some toasted sliced almonds or pumpkin seeds (pepitas). It adds a fantastic new layer of texture.
- Storage: This keeps beautifully in an airtight container in the fridge for up to 4 days.
Quick FAQs for This Recipe
Do I have to rinse the quinoa?
Yes, I strongly recommend it! Rinsing removes saponin, a natural coating that can taste bitter or soapy. A quick rinse in a fine-mesh sieve makes a huge difference.
Can I add other vegetables?
Absolutely. This salad is a great “clean out the fridge” recipe. Cherry tomatoes, chopped celery, or even some corn would be delicious additions.
Could I add cheese?
A little crumbled feta or goat cheese would be an amazing, tangy addition if you’re not keeping it dairy-free!
The Ultimate Fresh Quinoa Salad
- Prep Time: 20
- Cook Time: 20
- Total Time: 40
- Yield: 6 servings 1x
- Category: Salad, Side Dish
- Cuisine: Mediterranean
Description
This vibrant, refreshing quinoa salad is perfect for meal prep, a potluck, or a healthy side. We love this version for its simple, bright lemon-mustard vinaigrette that perfectly complements the fresh vegetables.
Ingredients
For the Salad Base:
- 1 ½ cups uncooked quinoa, thoroughly rinsed in a fine-mesh sieve (approx. 255g)
- 3 cups water (710 ml)
- 2 (15-ounce) cans chickpeas, rinsed and drained (approx. 850g)
Vegetables & Herbs:
- 1 large English cucumber, seeded and diced
- 2 medium red bell peppers, chopped
- 1 ½ cups finely chopped flat-leaf parsley (from 1-2 large bunches)
- 1 cup chopped red onion (from 1 medium red onion)
Lemon-Mustard Vinaigrette:
- 6 tablespoons extra-virgin olive oil (90 ml)
- 6 tablespoons freshly squeezed lemon juice (from 3-4 lemons) (90 ml)
- 1 teaspoon Dijon mustard
- 2 large cloves garlic, pressed or minced
- ¾ teaspoon fine sea salt
- Freshly ground black pepper, to taste
Instructions
- Cook the Quinoa: Combine the rinsed quinoa and the water in a medium saucepan. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to maintain a gentle simmer. Cook, uncovered, until the quinoa has absorbed all the water, about 15 to 20 minutes.
- Rest the Quinoa: Remove the saucepan from the heat, cover it tightly with a lid, and let the quinoa rest for 5 minutes. This allows it to steam and fluff up.
- Prepare the Vegetables: While the quinoa is cooking, prepare the rest of the salad components. In a large serving bowl, combine the rinsed and drained chickpeas, diced English cucumber, chopped red bell pepper, chopped red onion, and the finely chopped parsley.
- Whisk the Vinaigrette: In a separate small bowl or liquid measuring cup, combine the extra-virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, and sea salt. Whisk vigorously until the dressing is well-blended and emulsified.
- Combine the Salad: Once the quinoa has rested, fluff it with a fork and add it to the large bowl with the vegetables. Let it cool for 5-10 minutes, or until it is no longer hot (room temperature is ideal).
- Dress and Serve: Pour the Lemon-Mustard Vinaigrette over the quinoa and vegetable mixture. Toss gently until everything is thoroughly combined. Season with black pepper to your preference.
- Final Rest: For the best flavor, allow the salad to rest for 10 minutes before serving, allowing the quinoa to absorb the dressing. Serve chilled or at room temperature.
Notes
- Storage: This salad keeps well covered in the refrigerator for up to 4 days, making it excellent for meal prep.
- Variation – Add Crunch: For added texture, toss in ¼ cup of toasted sliced almonds or pepitas (pumpkin seeds) just before serving.
- Variation – Add Greens: Serve this salad over a bed of fresh spinach or arugula for a complete meal.
- Allergy alert: This recipe contains tree nuts (almonds) if using the optional variation.
Nutrition
- Serving Size: approx. 1 ½ cups
- Calories: 415
- Sugar: 8 g
- Sodium: 390 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Carbohydrates: 51 g
- Fiber: 12 g
- Protein: 13 g
- Cholesterol: 0 mg
I hope this becomes a staple in your kitchen like it has in mine. It’s just solid, delicious, and reliable food that makes you feel great. Enjoy!
