Veggie Quinoa Salad
A grain-based salad with quinoa, fresh vegetables, herbs, and a lemon-tahini dressing. Mediterranean-inspired, high in protein, and gets better as it sits. Perfect for meal prep or potlucks.
Prep Time
13 min
Cook Time
21 min
Servings
6
Calories
398 cal
🛠 Interactive Recipe Tools — Use them right here on this page
Smart Servings Scaler
- Quinoa1 ½
- Bell Pepper1 ½
- Cherry Tomato1 ½
- Spinach3 cups
- Lemon1 ½
- Lettuce3 cups
- Tomato3 medium
- Cucumber1 ½
- Olive Oil3 tbsp
All quantities scaled automatically from 6 servings.
Ingredients
Makes 6 servings · Use the Servings Scaler above to adjust
- Quinoa1.5
- Bell Pepper1.5
- Cherry Tomato1.5
- Spinach3 cups
- Lemon1.5
- Lettuce3 cups
- Tomato3 medium
- Cucumber1.5
- Olive Oil3 tbsp
Instructions
- 1
Rinse 1 cup of quinoa under cold water for 30 seconds (removes the bitter saponin coating). Cook in 2 cups of water with 1 teaspoon salt for 15 minutes until tender. Fluff with a fork and cool.
- 2
Make the dressing: whisk 3 tablespoons tahini, 3 tablespoons lemon juice, 1 grated garlic clove, 2 tablespoons olive oil, 1 teaspoon honey, 1 teaspoon salt, ½ teaspoon black pepper, 2-3 tablespoons water to thin.
- 3
Prep the vegetables: 1 cup of halved cherry tomatoes, 1 chopped cucumber, ½ cup of diced bell pepper, ¼ cup of finely chopped red onion, ½ cup of drained chickpeas (canned).
- 4
Prep the herbs: ½ cup chopped fresh parsley, ¼ cup chopped fresh mint, ¼ cup chopped fresh dill. Fresh herbs are non-negotiable — they're what makes this salad bright.
- 5
In a large bowl, combine the cooked quinoa, all the vegetables, the herbs, ½ cup of crumbled feta, and ¼ cup of pitted Kalamata olives.
- 6
Pour the dressing over and toss gently. Let sit at least 30 minutes for flavors to meld. Serve warm or cold. Top with toasted pine nuts or pumpkin seeds for crunch.
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💡 Expert Tips
- 1.Rinse the quinoa. Removes saponin (bitter coating). Skipping this gives slightly bitter quinoa.
- 2.Cool the quinoa before adding vegetables. Warm quinoa wilts the vegetables and herbs.
- 3.Fresh herbs are essential. Parsley + mint + dill provide brightness that dried herbs can't.
- 4.Rest 30 minutes. The salad improves as flavors meld. Hour-old salad is better than just-made.
🔬 Why It Works
Quinoa salads work because quinoa is a complete protein with a neutral flavor that takes well to bold seasonings. The variety of vegetables provides texture, color, and freshness. The tahini-lemon dressing ties everything together with creamy nuttiness and bright acid. Fresh herbs (especially mint and dill) provide aromatic complexity that prevents the salad from being one-note.
Frequently Asked Questions
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Nutrition Facts
Per serving (recipe makes 6 servings)
* Percent Daily Values based on a 2,000 calorie diet. Values are estimates.
Nutrition Facts
Per serving (recipe makes 6 servings)
* Percent Daily Values based on a 2,000 calorie diet. Values are estimates.
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