Vegetarian Refreshing Quinoa Salad

Bursting with vibrant flavors and wholesome ingredients, this Vegetarian Refreshing Quinoa Salad is a must-try for a light, healthy meal or a crowd-pleasing side dish. Packed with protein-rich quinoa, juicy cherry tomatoes, crisp cucumber, sweet red bell pepper, and a zesty medley of fresh parsley and mint, this dish is as nutritious as it is delicious. The tangy lemon-olive oil dressing ties it all together, while optional crumbled feta adds a creamy, savory touch. Ready in just 35 minutes, this salad is perfect for meal prep, picnics, or quick weeknight dinners. Serve it chilled or at room temperature for a refreshing bite that’s vegetarian, nutrient-packed, and utterly satisfying.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes
• 1 medium cucumber
• 1 medium red bell pepper
• 0.5 medium red onion
• 0.5 cup fresh parsley
• 0.25 cup fresh mint leaves
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup feta cheese (optional)

Directions

Step 1

Rinse 1 cup of quinoa under cold water to remove its natural bitter coating.

Step 2

In a medium saucepan, combine the rinsed quinoa with 2 cups of water and bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and water has been absorbed.

Step 4

Remove the saucepan from heat and let it sit, covered, for 5 minutes, then fluff the quinoa with a fork and let it cool to room temperature.

Step 5

While the quinoa is cooling, halve 1 cup of cherry tomatoes, dice 1 medium cucumber, 1 medium red bell pepper, and half of a medium red onion.

Step 6

Chop 0.5 cup of fresh parsley and 0.25 cup of fresh mint leaves finely.

Step 7

In a large mixing bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and mint leaves.

Step 8

In a small bowl, whisk together 3 tablespoons of extra virgin olive oil, 2 tablespoons of lemon juice, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper.

Step 9

Pour the dressing over the quinoa salad and toss gently to combine and ensure everything is evenly coated.

Step 10

If desired, add 0.5 cup of crumbled feta cheese for extra flavor.

Step 11

Taste and adjust seasoning if needed, then cover and refrigerate for at least 30 minutes to let the flavors meld.

Step 12

Serve chilled or at room temperature as a refreshing vegetarian side or light main dish.

Nutrition Facts

Serving size	(1488.7g)

Amount per serving	% Daily Value*
Calories	1427.3

Total Fat 81.5g	0%
Saturated Fat 24.2g	0%
Polyunsaturated Fat 0.1g
Cholesterol 106.8mg	0%
Sodium 3775.0mg	0%
Total Carbohydrate 134.0g	0%
Dietary Fiber 12.5g	0%
Total Sugars 20.5g
Protein 49.5g	0%

Vitamin D 0IU	0%
Calcium 951.4mg	0%
Iron 14.6mg	0%
Potassium 1882.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.0%

Protein: 13.5%

Carbs: 36.5%