ZESTY QUINOA SALAD
This zesty quinoa salad is a light, refreshing, and flavourful dish that’s as satisfying as it’s nourishing. Packed with protein-rich cooked quinoa, crisp cucumber, juicy cherry tomatoes and freshly chopped parsley, a generous splash of lemon juice brightens it. This salad is ideal for warm-weather lunches, picnic spreads or a healthy make-ahead work meal. It’s entirely plant-based, naturally gluten-free and full of fibre, vitamins and antioxidants. With its colourful presentation and citrusy flavour profile, this salad is visually appealing and tastefully vibrant. It’s quick to prepare, requires no cooking beyond the quinoa and is easily customisable to suit a range of dietary preferences. Enjoy it as a side dish or bulk it up for a complete meal – either way, it’s a wholesome and refreshing addition to your plant-based recipe collection.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Prepared in Advance, No-Cook
OCCASION/HOLIDAY
Summer, Picnic, Family Reunion, Potluck, Graduation, Backyard BBQ, Mother’s Day, Spring
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Quick & Easy, Healthy, High Fibre, Low Cholesterol, Wheat / Gluten-Free, Low Fat
DISH TYPE
Salad
INGREDIENTS
The ingredients required for Zesty Quinoa Salad are listed below:
- ½ cup cooked quinoa
- ¼ cup cherry tomatoes, halved
- ¼ cup chopped cucumber
- 1 tbsp lemon juice
- 1 tbsp chopped parsley
FULL NUTRITIONAL INFORMATION
- Calories: 127.5 kcal
- Fat: 2 g
- Saturated Fat: 0.2 g
- Sugar: 2.8 g
- Fiber: 3.4 g
- Sodium: 11.5 mg
- Protein: 4.8 g
- Calcium: 30.4 mg
- Iron: 1.8 mg
- Potassium: 337.8 mg
- Carbohydrate: 23.6 g
PREPARATION
- Cook Quinoa: If not pre-cooked, rinse the quinoa and cook it according to the package instructions. Cool before using.
- Prepare Vegetables: Halve the cherry tomatoes and chop the cucumber into small pieces.
- Chop Herbs: Finely chop fresh parsley.
- Combine Ingredients: In a mixing bowl, combine quinoa, tomatoes, cucumber and parsley.
- Add Lemon Juice: Pour over lemon juice and toss gently to combine.
- Season And Serve: Add salt or pepper to taste if desired. Serve chilled or at room temperature.
PREP TIME
10 minutes
COOKING TIME
15 minutes
TIPS
These tips can help you make a better Zesty Quinoa Salad:
- Use Cold Quinoa: For the best texture, use cold or room-temperature quinoa to prevent wilting of the vegetables.
- Prep Ahead: Cook quinoa in batches and store for easy salad assembly throughout the week.
- Uniform Chopping: Chop vegetables into similar-sized pieces for even texture and presentation.
- Customise Citrus: Swap lemon juice with lime or a splash of red wine vinegar for variation.
- Fresh Herbs: Always use fresh parsley for a cleaner and brighter flavour.
VARIATIONS
- Add Protein: Include chickpeas, black beans or edamame for a more filling version.
- Include Fats: Mix in diced avocado or a drizzle of olive oil for extra healthy fats.
- Boost Flavour: Add a pinch of cumin, garlic powder or crushed red pepper for extra zest.
- Go Fruity: Add pomegranate seeds or orange segments for a sweet-tart contrast.
- Switch Grains: Substitute quinoa with bulgur, couscous or millet if preferred.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container for up to 3 days. Best consumed within 48 hours for optimal freshness.
- Meal Prep Friendly: Portion into containers for grab-and-go lunches.
- Freezing: Not recommended, as fresh vegetables will become soggy when thawed.
- Revive Leftovers: Refresh with a squeeze of lemon juice and a sprinkle of fresh parsley before serving again.