Quinoa Salad Recipe

Ingredients

• 170 g (1 cup)quinoa, rinsed
• 480 ml (2 cups)water
• 1cucumber, diced
• 1bell pepper, diced
• 40 g (1/4 cup)red onion, finely chopped
• 15 g (1/4 cup)parsley, chopped
• 60 ml (1/4 cup)olive oil
• 30 ml (2 tbsp)freshly squeezed lemon juice
• 1 tspsalt
• 1/2 tspblack pepper

Instructions

1. 1

   Rinse the quinoa

   Rinse the quinoa under cold water.

2. 2

   Cook the quinoa

   Bring the water to a boil in a saucepan. Add the quinoa, lower the heat, cover and simmer for 15 minutes.

3. 3

   Rest and fluff

   Take the pan off the heat and leave it covered for 5 minutes. Fluff the quinoa with a fork.

4. 4

   Combine the salad

   Put the cooked quinoa, cucumber, bell pepper, red onion and parsley in a large mixing bowl.

5. 5

   Mix the dressing

   In a small bowl, whisk together the olive oil, lemon juice, salt and black pepper.

6. 6

   Dress and toss

   Pour the dressing over the quinoa mixture and toss until combined.

7. 7

   Serve the salad

   Serve chilled or at room temperature.

What is quinoa salad?

Quinoa salad is a grain-based dish that pairs cooked quinoa with vegetables and a dressing. Quinoa has deep roots in the Andes, while this version uses a fresh, American-style combination of cucumber, bell pepper, parsley and lemon.

Cooking the quinoa separately and dressing it after it has been fluffed helps keep the grains distinct. The crisp vegetables and bright dressing give the salad contrast in both texture and flavour.

Nutrition and macros by portion

The nutrition label shows one serving as written: 200 calories, 5g protein, 30g carbs, 8g fat.

The quinoa provides most of the carbohydrate, while olive oil contributes most of the fat; the quinoa and vegetables provide some protein. Pair a serving with a protein-rich food, such as chickpeas or grilled chicken, and add extra vegetables if you want a fuller plate.

Why rinse the quinoa?

Rinsing: Run the quinoa under cold water before cooking, as the method directs. This washes the grains and is a useful first step for a clean-tasting salad.

Water ratio: The recipe uses 480 ml water for 170 g quinoa. Keep the pan covered as it simmers so the quinoa cooks evenly.

Getting the texture right

Resting: After 15 minutes of simmering, leave the pan covered off the heat for 5 minutes. This gives the grains time to finish absorbing moisture.

Fluffing: Use a fork to loosen the cooked quinoa before adding the vegetables. Fold the dressing through gently so the salad stays light rather than compressed.

Preparing the vegetables

Even pieces: Dice the cucumber and bell pepper into similarly sized pieces so they are easy to scoop up with the quinoa.

Aromatics: Chop the red onion finely and the parsley into small pieces. Smaller cuts distribute their flavour throughout the salad.

Balancing the dressing

Oil and lemon: Whisk the olive oil and freshly squeezed lemon juice together with the salt and pepper before dressing the salad. This helps spread the seasoning more evenly.

Tossing: Add the dressing to the quinoa and vegetables, then toss to combine. Taste a bite and check that the seasoning is evenly distributed.

Serving and timing

The recipe takes about 30 minutes in total, including the quinoa's 15-minute simmer and 5-minute covered rest. You can serve it chilled or at room temperature.

For a more substantial meal, serve it alongside chickpeas, grilled chicken or another protein. It also works as a side with roasted vegetables or grilled fish.

Recipe notes & tips

• Rinse the quinoa under cold water before cooking, as directed.
• Keep the saucepan covered during the 15-minute simmer.
• Leave the cooked quinoa covered for the full 5-minute rest before fluffing.
• Chop the vegetables evenly so they mix well with the grains.
• Whisk the dressing ingredients together before pouring them over the salad.
• Choose chilled or room-temperature serving according to your preference.

Variations

• Add chickpeas: Fold in drained chickpeas for a more filling salad.
• Use mint: Replace some or all of the parsley with chopped mint for a different fresh flavour.
• Add tomatoes: Mix in diced tomatoes just before serving.
• Include feta: Crumble feta over the salad for a salty, creamy contrast.
• Make it spicy: Add a pinch of chilli flakes to the dressing.

Common mistakes to avoid

• Skipping the rinse: Rinse the quinoa under cold water before cooking.
• Lifting the lid too often: Keep the saucepan covered while the quinoa simmers.
• Skipping the rest: Leave the pan covered off the heat for 5 minutes before fluffing.
• Mashing the grains: Fluff with a fork and toss the salad gently.
• Adding dressing unevenly: Whisk it first, then pour it over the salad and toss to combine.

How to store

Store leftovers in an airtight container in the fridge and use within 3 days. Serve cold or bring to room temperature; if the salad seems dry after chilling, toss it before serving.

Frequently asked questions