Quinoa Salad Recipe – Easy Lunch Ideas

Easy and healthy salad is all we need this spring and summer, right? This Mediterranean quinoa salad recipe is perfect as a side dish or on it’s own. Easy lunch idea that is also gluten-free, low-carb and vegetarian.

We recently started including more salads in our every day menu. And we both came to conclusion that this is one of our favorite salad recipes! So I’m sure you will love this healthy quinoa salad, too!

According to National Nutrient Database, 1 cup (185 g) of cooked quinoa has 222 calories. There are 31 mg of Calcium, 118 mg Magnesium, 218 mg Phosphorus and 313 mg Potassium.

Plus add all the benefits of raw seasonal veggies! We love the taste of this delicious and healthy meal, so sure you’ll love it too! Get this quinoa salad recipe and don’t wait, make it today! It is one of the best easy lunch ideas.

Easy and healthy Mediterranean quinoa salad. Delicious summer recipe, perfect for lunch or BBQ party!

Mediterranean quinoa salad is easy to prepare, you just need to cook quinoa according to package directions, let it cool. Then chop other ingredients and simply toss with quinoa. Add salt, pepper and olive oil and you’ve made this quinoa salad recipe!

This easy quinoa salad is is fresh, filling, with lovely nut taste and zing from feta. You can easily substitute feta to ripe avocado for vegan quinoa salad version. Both are so delicious, light and full of flavor!

Also this is a nice lunch recipe to use if you have leftover quinoa. You can also serve it as a side dish with chicken enchiladas.

The dressing for this Mediterranean quinoa salad is pretty simple too. I used just olive oil with salt and pepper. You can add a teaspoon of lemon juice, if you want. But this quinoa salad is just fresh and tasty on its own!

Moreover, quinoa salad recipe makes a healthy lunch, that you can pack in a mason jar and go to picnic or work. This also is perfect lunch idea for your next BBQ party or potluck!

Quinoa salad in a bowl, mortar and pestle

How to cook quinoa

I had a pack with two cooking bags with quinoa. It is easy to know that one bag of 125 g turns into 350 g cooked quinoa. And no quinoa will stick to the pot!

But if you have quinoa in loose bag, I recommend cooking it in a pot with a little bit of olive oil, stirring for 30 seconds, then filling a pot with few cups water. Bring it to boiling, set the lower hear. Cook time is 20 minutes.

In both cooking methods, remove quinoa immediately from the water – drain and fluff with a fork, so it doesn’t stick. Set aside to cool before mixing with other ingredients.

I highly recommend to rinse quinoa under cold water before cooking, This will help to remove its natural coating – saponin, which may lead to the bitter taste.

Mediterranean quinoa salad ready for lunch

How long does quinoa salad last in the fridge

I recommend to store this Mediterranean quinoa salad no more than 4 days in the fridge. According to our experience, it is enough for a couple to eat it in two days as a lunch or in 3 days as a side dish.

If you make this quinoa salad recipe with avocado instead of feta cheese, include the lemon juice in the dressing and store no more than 2 days.

Holding a bowl with quinoa salad

What ingredient to use for quinoa salad recipe

I already mentioned avocado, but you can also add fresh cucumber and thin slices of carrots. You can add leafy greens such as spinach or arugula.

Please add salt and pepper to your taste. I usually don’t use much salt, if there are feta and olives in the salad, which are salty on their own.

To sum up, this is and easy and tasty salad recipe. Just combine in a bowl and enjoy. And we can eat this quinoa salad every day – one of the best easy lunch ideas!

If you want to include healthier meals in your diet, but don’t want to compromise on its taste, I highly recommend this easy quinoa salad!

Fork with quinoa salad

Check out our Pinterest Salad Board for more ideas.

Other healthy summer salads or easy lunch ideas you may like:

Holding Mediterranean quinoa salad bowl

Quinoa Salad Recipe - Easy Lunch Ideas

Cooking Journey
5 from 2 votes
Easy, healthy and delicious Meditarrenean quinoa salad. Lovely on its own, but can be served as a side dish, too.

Prep Time 10 mins
Cook Time 20 mins
Cooling 10 mins
Total Time 40 mins
Course Brunch, Salad, Side Dish
Cuisine Mediterranean
Servings 2
Calories 433 kcal


  • 1 tbsp olive oil
  • 1/8 tsp sea salt ground
  • 1/3 tsp pepper ground
  • 125 g uncooked quinoa 350 g cooked
  • 16 olives
  • 1/2 red onion
  • 1/2 yellow bell pepper
  • 50 g feta
  • 1/4 tsp dry basil
  • 5 stalks parsley only leaves
  • 2 medium tomatoes middle removed


  • Rinse quinoa under hot water and cook according to package directions, about 20 minutes.
  • Meanwhile chop red onion, bell pepper, parsley leaves, tomatoes and feta.
  • Remove the quinoa from the pot, when it’s cooked, fluff it with a fork.
  • Let it cool for 5-10 minutes, then add all vegetables, feta, parsley and basil.
  • Add olive oil, salt and pepper.
  • Toss everything together and enjoy.

Keyword easy, healthy, summer

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