Quinoa and Vegetable Salad Recipe

This light and nutritious quinoa and vegetable salad is perfect for a healthy lunch or side dish. It’s packed with fresh vegetables and dressed with a simple olive oil and lemon dressing.


  • 1 cup quinoa
  • 1 1/2 cups water
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1 cup bell peppers (red, yellow, or green), diced
  • 2 cups mixed greens (such as spinach, arugula, or lettuce)
  • 2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • Pinch of salt
  • Optional: Fresh herbs (such as parsley or cilantro) for garnish


  1. Cook the Quinoa:
    • Rinse the quinoa under cold water.
    • In a medium saucepan, combine the quinoa and water. Bring to a boil.
    • Reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the water is absorbed.
    • Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and let it cool.
  2. Prepare the Vegetables:
    • While the quinoa is cooking, wash and chop the cherry tomatoes, cucumber, and bell peppers.
    • Wash and dry the mixed greens.
  3. Mix the Salad:
    • In a large bowl, combine the cooked and cooled quinoa, cherry tomatoes, cucumber, bell peppers, and mixed greens.
    • If using fresh herbs, chop them finely and add to the bowl.
  4. Dress the Salad:
    • In a small bowl, whisk together the olive oil, lemon juice, and a pinch of salt.
    • Pour the dressing over the salad and toss gently to combine.
  5. Serve:
    • Divide the salad into individual bowls or serve in a large serving bowl.
  6. Enjoy:
    • Serve immediately for the freshest flavor.


  • Optional Additions: Add some avocado slices, feta cheese, or nuts like almonds or walnuts for extra flavor and nutrition.
  • Storage: Store any leftovers in an airtight container in the refrigerator for up to 2 days. If storing, keep the dressing separate and add just before serving to keep the greens fresh.

Benefits of This Recipe:

  1. High in Protein: Quinoa is a complete protein, providing all nine essential amino acids.
  2. Rich in Vitamins: The vegetables provide a variety of vitamins and minerals, including vitamins A and C.
  3. Antioxidants: Mixed greens and fresh vegetables are rich in antioxidants, which help protect your cells from damage.
  4. Healthy Fats: Olive oil adds healthy monounsaturated fats, which are good for heart health.
  5. Fiber: This salad is high in fiber, aiding in digestion and helping to keep you full longer.

Enjoy this vibrant and nutritious quinoa and vegetable salad as a healthy meal or side dish!

Nutritive Value (Approximate per serving)

  • Calories: 250 kcal
  • Protein: 7g
  • Fat: 10g
  • Carbohydrates: 33g
  • Fiber: 5g
  • Sugars: 5g
  • Vitamin A: 60% of the daily recommended value (DV)
  • Vitamin C: 100% of the DV
  • Vitamin K: 70% of the DV
  • Folate: 25% of the DV
  • Potassium: 400mg (12% of the DV)
  • Calcium: 5% of the DV
  • Iron: 15% of the DV
  • Magnesium: 20% of the DV

This vibrant quinoa and vegetable salad is not only delicious but also a powerhouse of essential nutrients, making it a perfect choice for a healthy meal or side dish. Enjoy fresh for the best flavor and nutritional benefits!

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