This refreshing, nutrient-rich quinoa salad brings together wholesome ingredients, Mediterranean flavors, and satisfying textures in one vibrant, nourishing dish. Whether you’re planning a light lunch, prepping meals for the week, or serving a colorful side at your next gathering, this salad lives up to its name — light, balanced, and deeply satisfying.
Why This Salad Works
The success of this salad lies in the balance of flavors and textures. Quinoa adds protein and a slightly nutty bite, while crisp cucumbers and juicy cherry tomatoes provide freshness and crunch. Creamy feta cheese and toasted pine nuts offer richness and depth, and a simple lemon-olive oil dressing ties it all together with brightness and a touch of acidity.
It’s an excellent option for anyone looking to eat well without sacrificing flavor — gluten-free, vegetarian, and endlessly customizable.
Ingredients
For the Salad:
1 cup cooked quinoa (chilled or room temperature)
1 cup mixed salad greens (such as arugula, spinach, or spring mix)
½ cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup red onion, thinly sliced
¼ cup feta cheese, crumbled
2 tablespoons pine nuts, toasted
Note: To toast pine nuts, place them in a dry skillet over medium-low heat and stir continuously for 3 to 5 minutes until golden and fragrant. Remove from heat immediately to avoid burning.
For the Lemon Dressing:
2 tablespoons fresh lemon juice
1 tablespoon extra virgin olive oil
Salt and freshly ground black pepper, to taste
Optional additions for the dressing:
½ teaspoon Dijon mustard for a more savory depth
½ teaspoon honey or maple syrup for a touch of sweetness
Instructions
Step 1: Cook and Cool the Quinoa
If you’re not using pre-cooked quinoa, rinse ½ cup dry quinoa under cold water in a fine-mesh strainer. Place in a saucepan with 1 cup of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until all the water is absorbed. Remove from heat, fluff with a fork, and allow it to cool to room temperature.
Step 2: Prepare the Vegetables and Cheese
Wash and dry the mixed greens. Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion. Crumble the feta cheese and toast the pine nuts.
Step 3: Make the Dressing
In a small bowl or jar, whisk together the lemon juice and olive oil. Season with salt and pepper to taste. If using Dijon mustard or honey, add and whisk until the dressing is well combined. You can also shake the ingredients together in a sealed jar until emulsified.
Step 4: Assemble the Salad
In a large mixing bowl, combine the cooled quinoa, mixed greens, tomatoes, cucumber, red onion, feta cheese, and toasted pine nuts. Drizzle the lemon dressing over the top and toss gently until all the ingredients are evenly coated.
Step 5: Serve
Transfer to a serving platter or individual bowls. Garnish with extra feta or fresh herbs such as chopped parsley or mint, if desired. Serve immediately.
For best freshness, serve the salad right after tossing with dressing. If making ahead, store the dressing separately and add just before serving.
Storage Tips
Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 2 days. If possible, keep the dressing separate to maintain freshness and prevent wilting.
Meal Prep: Assemble all ingredients except the greens and dressing in advance. Add greens and dressing just before eating for the best texture.
Variations and Substitutions
This salad is highly adaptable to what you have on hand or your personal preferences.
Grain Substitutes: Try couscous, farro, or brown rice in place of quinoa.
Cheese Options: Substitute feta with goat cheese, shaved parmesan, or a dairy-free alternative.
Protein Additions: Add grilled chicken, roasted chickpeas, cooked shrimp, or hard-boiled eggs to turn it into a complete meal.
Seasonal Variations: Add roasted vegetables in fall, fresh corn or avocado in summer, or switch up the greens with kale or romaine.
Nutritional Benefits
High in Fiber from quinoa and vegetables
Complete Plant-Based Protein from quinoa
Healthy Fats from olive oil and pine nuts
Rich in Vitamins and Antioxidants from fresh produce
Final Thoughts
This “Heaven in a Bowl” salad is more than a healthy recipe — it’s a flexible, nourishing staple you can return to again and again. With minimal prep and maximum flavor, it delivers everything you want from a wholesome dish: freshness, texture, color, and satisfaction.
About the Author
