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Quinoa Salad Recipe

Laura Ambrouse
Quinoa salad with cucumber, cherry tomatoes, red onion, and parsley in a ceramic bowl
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White quinoa with cucumber, cherry tomatoes, parsley, and red onion in a simple lemon and olive oil dressing.
Estimated Recipe CostAbout US$7.00 per batch (ingredient portions only; US grocery estimate, October 2026; prices vary; excludes tax, delivery, water, energy and optional extras)
Prep Time 15 minutes
Cook Time 20 minutes
Resting and cooling 30 minutes
Total Time 1 hour 5 minutes
Servings: 6 side servings
Course: Salad, Side Dish
Calories: 178.78
Ingredients Equipment Instructions Nutrition Video Notes

Ingredients
  

Quinoa and vegetables
  • 1 cup dry white quinoa 170 g; rinse if package directs
  • 2 cups water 473 ml; follow package if its ratio differs
  • 1 1/2 cups diced cucumber 200 g prepared; dry well, remove watery seed center if needed
  • 1 cup cherry tomatoes 150 g, halved
  • 1/4 cup finely diced red onion 40 g
  • 1/4 cup chopped flat-leaf parsley 15 g
Lemon dressing
  • 3 tablespoons extra-virgin olive oil 40.5 g
  • 3 tablespoons fresh lemon juice 45 g
  • 1/2 teaspoon fine table salt 3 g
  • 1/8 teaspoon ground black pepper approximately 0.3 g

Equipment

  • 1 fine-mesh strainer
  • 1 Medium saucepan with lid
  • 1 Shallow cooling container
  • 1 Cutting board and knife
  • 1 large mixing bowl
  • 1 Small bowl and whisk

Instructions
 

Cook and cool
  1. Rinse the quinoa in a fine-mesh strainer under cool running water if directed by the package; drain. Put it in a medium saucepan with the water.
  2. Bring to a boil, cover, and reduce to low heat. Simmer for about 15 minutes, or until the quinoa is tender and the water is absorbed; check your package for variety-specific instructions. Drain any excess water.
  3. Remove from heat, let stand covered for 5 minutes, then fluff with a fork. Spread in a shallow container and refrigerate promptly until cool enough to combine with the vegetables; allow about 25 minutes, with more time if needed. Do not leave out for more than 2 hours, or 1 hour above 90°F (32°C).
Assemble
  1. Rinse the vegetables and parsley under running water, scrub the cucumber with a clean produce brush, and dry everything. Dice the cucumber and onion, halve the tomatoes, and chop the parsley.
  2. Whisk the olive oil, lemon juice, salt, and pepper in a small bowl.
  3. Put cooled quinoa, cucumber, tomatoes, onion, and parsley in a large bowl. Add the dressing and toss gently. Taste a complete spoonful and adjust only as needed. Divide into 6 equal side servings; refrigerate leftovers promptly.

Nutrition

Serving: 1 side servingCalories: 178.78kcalCarbohydrates: 21.69gProtein: 4.62gFat: 8.6gSaturated Fat: 1.16gPolyunsaturated Fat: 1.68gMonounsaturated Fat: 5.4gSodium: 199.01mgPotassium: 299.85mgFiber: 2.68gVitamin A: 458.67IUCalcium: 26.99mgIron: 1.67mg

Video

Video: Justin Coit of Cooking with Coit demonstrates cooking and cooling quinoa before adding cucumber, tomatoes and red onion. His Greek-style variation includes olives, feta and a lemon-vinegar dressing with honey and oregano. Follow the recipe above for this version’s quinoa-to-water ratio, parsley and simple dairy-free lemon dressing.

Notes

For gluten avoidance, check quinoa and other ingredient labels and prevent cross-contact.
Store covered at 40°F (4°C) or below for 3–4 days counted from cooking the quinoa. Refrigerate within 2 hours, or 1 hour above 90°F (32°C).
Optional chickpeas, feta, or other toppings change the nutrition. Taste before adding extra salt.
Nutrition is an estimate for one sixth of the base recipe, calculated from USDA SR Legacy ingredient weights. Actual brands, varieties, draining, and optional additions change it.
Times are planning estimates; cooling can take longer. Divide the complete salad into six equal side servings.

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