This quinoa salad hits every mark. It’s quick, fresh, and full of flavor. Whether you need a healthy lunch, something for meal prep, or just a way to use that bag of quinoa sitting in your pantry, this recipe delivers.
No bland bites here. It’s loaded with crunchy vegetables, protein-packed chickpeas, and a lemony garlic dressing that reminds you of Tabbouleh. If you’ve ever struggled to enjoy quinoa, this is the recipe that will change your mind.
Table of Contents
Why You’ll Love This Favorite Quinoa Salad
This quinoa salad checks all the boxes for a healthy lunch or smart meal prep option. It’s naturally vegan, gluten-free, dairy-free, and nut-free, so it works for almost any diet without needing swaps.
The flavors are bright and bold, thanks to a garlicky lemon dressing that gives it a refreshing Tabbouleh-style kick. It travels well, making it perfect for road trips, packed lunches, or outdoor picnics.
Even better, it holds up beautifully in the fridge, so you can make it ahead and enjoy all week without sacrificing taste or texture.
Ingredients Needed
Here’s everything you need to make this quinoa salad. The ingredients are grouped to help you prep faster and stay organized.
For the quinoa base
• 1 cup uncooked quinoa, rinsed well in a fine-mesh strainer to remove bitterness
• 2 cups water for cooking the quinoa
• 1 can of chickpeas, about 15 ounces, rinsed and drained, or use 1 and a half cups of cooked chickpeas
• 1 medium cucumber, seeded and chopped into small pieces
• 1 medium red bell pepper, chopped
• ¾ cup finely chopped red onion, from about one small onion
• 1 cup chopped flat-leaf parsley, packed tight from one large bunch
For the dressing
• ¼ cup extra-virgin olive oil
• ¼ cup fresh lemon juice, from 2 to 3 lemons
• 1 tablespoon red wine vinegar for extra depth
• 2 garlic cloves, finely minced or pressed
• ½ teaspoon fine sea salt
• Freshly ground black pepper to taste
How to Make Quinoa Salad
Follow these clear steps to get perfect results every time.
- Cook the quinoa
Rinse the quinoa thoroughly to remove its natural coating that can taste bitter. Add the quinoa and water to a medium saucepan. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low and let it simmer gently. Cook uncovered for about 15 minutes until all the water is absorbed. Remove from heat, cover with a lid, and let it sit for 5 minutes. This resting time helps the quinoa become fluffy. - Chop the vegetables
While the quinoa cooks, chop the cucumber, bell pepper, red onion, and parsley. Place them all in a large mixing bowl along with the drained chickpeas. Set aside. - Mix the dressing
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, garlic, and salt. Keep mixing until the dressing looks smooth and well blended. - Combine everything
Once the quinoa has cooled slightly, fluff it with a fork and add it to the bowl with the vegetables and chickpeas. Pour the dressing over the top and toss gently until everything is coated and combined evenly. - Adjust seasoning
Add freshly ground black pepper and taste the salad. You can add a pinch of salt or another squeeze of lemon if it needs a boost. - Rest before serving
Let the salad sit for 5 to 10 minutes. This allows the flavors to blend together. - Store leftovers
Keep the salad in an airtight container in the fridge. It will stay fresh for about 4 days. You can serve it chilled or let it come to room temperature.
Pro-Tips for the Best Quinoa Salad
Always rinse your quinoa
Even if the packaging says it’s pre-rinsed, give it a good wash in a fine-mesh strainer. This step removes saponin, which can make quinoa taste bitter or soapy.
Cool quinoa before mixing
Warm quinoa can wilt your fresh veggies and turn the salad soggy. Let it cool completely so everything stays crisp and vibrant.
Let it rest before serving
Once tossed, give the salad time to sit. Ten minutes is enough for the flavors to blend, and the texture improves as it rests.
Great for meal prep
This salad actually gets better with time. Make a batch on Sunday and enjoy it throughout the week without losing taste or freshness.
Serving Suggestions and Variations
Add some creaminess
Crumbled feta cheese brings a salty, creamy touch. For a dairy-free option, try a spoonful of cashew-based sour cream.
Serve over greens
Scoop the quinoa salad onto a bed of fresh mixed greens. Add an extra squeeze of lemon juice to brighten it up even more.
Turn it into a full meal
Top with grilled shrimp, salmon, or even sliced grilled chicken for added protein. It turns a light side into a satisfying lunch or dinner.
Pair with a drink
A cold glass of Sauvignon blanc goes really well with the zesty flavors in this salad. It’s a simple way to make it feel like a full summer meal.
Storage and Make-Ahead Tips
Keep it fresh
Store the quinoa salad in an airtight container in the fridge. It will stay good for up to four days without losing texture or flavor.
Chill before serving
This salad tastes great cold or at room temperature. Before serving leftovers, give it a fresh splash of lemon juice to wake up the flavors.
Make it ahead
This is the kind of recipe that improves as it sits. Make it the night before or even a couple of days ahead to save time during busy weeks. It’s one of the easiest make-ahead lunches you’ll look forward to eating.
Conclusion
This quinoa salad is a total winner. It’s fast to make, packed with fresh ingredients, and fits almost every diet. Whether you’re prepping lunches for the week or bringing a side to a picnic, it always delivers flavor and crunch.
The chickpeas add protein, the lemon dressing gives it a bright finish, and the mix of veggies keeps every bite interesting.
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What twist did you try on this salad? Did you add feta, change the herbs, or serve it a new way? Let us know below.
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Quinoa Salad
Ingredients
For the quinoa base
- 1 cup uncooked quinoa rinsed well to remove bitterness
- 2 cups water for cooking quinoa
- 15 oz canned chickpeas rinsed and drained, or use 1.5 cups cooked
- 1 medium cucumber seeded and chopped
- 1 medium red bell pepper chopped
- 0.75 cup finely chopped red onion from one small onion
- 1 cup chopped flat-leaf parsley packed from one bunch
For the dressing
- 0.25 cup extra-virgin olive oil
- 0.25 cup fresh lemon juice from 2–3 lemons
- 1 tbsp red wine vinegar adds depth
- 2 cloves garlic finely minced or pressed
- 0.5 tsp fine sea salt
- Freshly ground black pepper to taste
Instructions
- Rinse quinoa thoroughly in a fine-mesh strainer. Add quinoa and water to a saucepan, bring to a boil, then reduce heat and simmer for 15 minutes. Remove from heat, cover, and let rest for 5 minutes.
- While quinoa cooks, chop cucumber, bell pepper, red onion, and parsley. Place in a large bowl with chickpeas.
- In a small bowl, whisk together olive oil, lemon juice, vinegar, garlic, and salt until well blended.
- Fluff cooled quinoa with a fork. Add to the vegetable and chickpea mix. Pour in dressing and toss gently to combine.
- Season with freshly ground black pepper. Taste and adjust with more salt or lemon juice as needed.
- Let the salad sit for 5–10 minutes to allow flavors to meld.
- Store leftovers in an airtight container in the fridge for up to 4 days. Serve chilled or at room temperature.
Notes
| Nutrient | Amount | % Daily Value |
| Calories | 205 | — |
| Total Fat | 9.4g | 12% |
| Saturated Fat | 1.3g | — |
| Trans Fat | 0g | — |
| Polyunsaturated Fat | 1.8g | — |
| Monounsaturated Fat | 5.5g | — |
| Cholesterol | 0mg | 0% |
| Sodium | 217.9mg | 9% |
| Total Carbohydrates | 25.9g | 9% |
| Dietary Fiber | 4.6g | 17% |
| Sugars | 3.4g | — |
| Protein | 6.1g | 12% |
| Vitamin A | — | 6% |
| Vitamin C | — | 38% |
| Calcium | — | 4% |
| Iron | — | 11% |
| Vitamin D | — | 0% |
| Magnesium | — | 15% |
| Potassium | — | 7% |
| Zinc | — | 10% |
| Phosphorus | — | 12% |
| Thiamin (B1) | — | 10% |
| Riboflavin (B2) | — | 9% |
| Niacin (B3) | — | 4% |
| Vitamin B6 | — | 14% |
| Folic Acid (B9) | — | 20% |
| Vitamin B12 | — | 0% |
| Vitamin E | — | 6% |
| Vitamin K | — | 164% |
FAQs
What is quinoa salad made of?
Quinoa salad usually includes cooked quinoa, fresh chopped vegetables like cucumber, bell pepper, and red onion, along with herbs such as parsley. It often features chickpeas for added protein and a simple dressing made with olive oil, lemon juice, vinegar, and garlic.
Is quinoa a carb or protein?
Quinoa is technically a seed, but it is often treated like a grain. It contains both carbohydrates and protein. What makes it special is that it has all nine essential amino acids, which is rare in plant-based foods.
How long will a quinoa salad last?
When stored in an airtight container in the fridge, quinoa salad stays fresh for up to four days. The flavors often deepen after a day, making it great for leftovers.
Do I need to rinse quinoa before cooking?
Yes. Rinsing quinoa removes saponin, a natural coating that can taste bitter or soapy. Even if the label says pre-rinsed, it’s still a good idea to rinse it under cold water.
Is quinoa salad a complete protein?
Yes. Quinoa is one of the few plant-based foods that contain all essential amino acids. Combined with chickpeas, it offers a complete protein-rich meal that’s great for vegetarians and vegans.
What are common quinoa salad mistakes?
Skipping the rinse, adding veggies while the quinoa is still hot, and using too little seasoning are common issues. Cooling the quinoa and adjusting salt and lemon to taste can make a big difference.