Zesty Quinoa Salad
This healthy quinoa salad recipe is packed with protein-rich chickpeas, crisp fresh vegetables, and a tangy lemon vinaigrette—perfect for meal prep, picnics, or light lunches. Naturally gluten-free and plant-based, it’s a wholesome and easy dish made with simple ingredients.
COOK TIME: 15 minutes
PREP TIME: 20 minutes
SERVINGS: 4
INGREDIENTS
1 cup quinoa, dry
2 cups water
1 pinch salt
1 can (15 ounces) chickpeas, drained and rinsed
1 medium cucumber
1 cup cherry tomatoes
½ red onion
½ cup fresh parsley leaves
¼ cup extra virgin olive oil
3 tablespoons lemon juice
1 teaspoon Dijon mustard
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon ground black pepper
INSTRUCTIONS
Cook the quinoa: Rinse the quinoa under cold running water using a fine mesh strainer. In a medium saucepan, combine quinoa, water, and a pinch of salt. Bring to a boil over medium-high heat. Once boiling, reduce heat to low, cover, and simmer for 15 minutes or until all water is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and let cool to room temperature.
Prepare the vegetables: While the quinoa cooks, peel the cucumber if desired and cut it into small dice. Cut the cherry tomatoes in half. Peel the red onion and finely dice it. Roughly chop the parsley leaves, discarding tough stems.
Make the dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, garlic powder, salt, and black pepper until well combined.
Combine the salad: In a large mixing bowl, combine the cooked quinoa, chickpeas, cucumber, cherry tomatoes, red onion, and parsley. Pour the dressing over the salad and toss until all ingredients are evenly coated.
Serve: Serve immediately at room temperature or chill for 30 minutes before serving for a colder salad.
Storage Note
Store leftovers in an airtight container in the refrigerator for up to 4 days. Consume within this period for best texture and food safety.
Substitution Note
You can substitute cooked brown rice or couscous for the quinoa. If fresh parsley is unavailable, use 2 tablespoons of dried parsley or substitute with chopped fresh cilantro or basil.
Disclaimer: This recipe does not contain raw or undercooked meat, poultry, seafood, or eggs. All ingredients are fully cooked or used raw in a safe and approved manner per USDA food safety guidelines.