The Ultimate Fresh Quinoa Salad
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.
- Prep Time: 20
- Cook Time: 20
- Total Time: 40
- Yield: 6 servings 1x
- Category: Salad, Side Dish
- Cuisine: Mediterranean
Ingredients
Scale
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 Facts (1/6 recipe): Calories: 435 | Total Fat: 18.5 g (Saturated Fat: 2.5 g) | Total Carbs: 56.0 g (Fiber: 10.4 g, Net Carbs: 45.6 g) | Protein: 13.6 g | Sodium: 507 mg
These values are approximate and may vary based on ingredients and preparation.
Nutrition
- Serving Size: approx. 1 ½ cups
- Calories: 435