If you’re in search of a meal that’s rich in fiber and protein plus it is nutritious, then you are at the right place to discover quinoa salads. Quinoa salads are very nutritious and can be opted for lunch, dinner, or even as a snack.

Quinoa is also known as a protein and fibre-rich super food which makes it good and healthy for digestion.

It is gluten-free and is best for the salads.   It’s texture and moderate flavor make it the perfect canvas for an extensive range of ingredients.  It can be flavored with tangy cheeses and juicy veggies, herbs and savory meats.

Whether it is a Mexican recipe or a traditional Mediterranean salad, quinoa best suits every dish and dietary need.

I am going to share with you my absolute favorite quinoa salad recipes which I discovered during my traveling to different regions and it’s been a staple in my kitchen ever since.

1- Mediterranean Quinoa Salad

I am obsessed with Mediterranean Quinoa Salad! I can’t get enough of this delicious and nutritious dish! Mediterranean Quinoa Salad has become my go-to meal, and I’m excited to share it with you.

This salad is incredibly easy to prepare and customize. It’s perfect for meal prep, lunches, or dinners and can be served as a side dish or main course.

This salad supports weight management, helps lower cholesterol, and may reduce inflammation. For me, Mediterranean Quinoa Salad is more than just a meal—it’s an experience.

Over time, I’ve tweaked the recipe to make it my own. Here’s what works for me

Ingredients:

– 1 cup quinoa, rinsed and drained

– 2 cups water or vegetable broth

– 2 cups cherry tomatoes, halved

– 1 cup cucumber, sliced

– 1 cup Kalamata olives, pitted

– ½ cup crumbled feta cheese (optional)

– ¼ cup chopped red onion

– ¼ cup chopped fresh parsley

– ¼ cup roasted nuts (optional)

– ¼ cup roasted chickpeas (optional)

– 2 tbsp olive oil

– 1 tbsp lemon juice

– 1 tsp dried oregano

-1 tbsp Dijon mustard

– 1 tbsp White vinegar

– Salt and pepper to taste

Instructions:

1- Cook quinoa (Cooking quinoa is relatively simple.  There is a natural coating over it which is called saponin which can give quinoa a bitter taste.

Rinsing well before cooking can help remove some of the coating and bitter taste.

Measure water and quinoa: Use a 1:2  quinoa-to-water ratio.

For example, 2 cups water + 1 cup quinoa. Bring the water to a boil in a saucepan and add rinsed quinoa to the water.

After 3 to 4 minutes reduce the heat to low, cover the pan, and let it simmer. Cook it further for 15-20 minutes or until the water is absorbed and the quinoa is tender and soft. Once cooked stir it with a fork to separate the grains 

2- Take a large bowl, combine cooked quinoa, halved cherry tomatoes, olives, cucumber, feta cheese (if using), parsley and red onion. 

3- Add oregano, olive oil, mustard, vinegar and lemon juice. 

4- Season with salt and pepper. 

5- Mix ingredients well.

6- Top up with roasted chickpeas and nuts.

Nutritional Information (per serving)

– Calories: 420

– Protein: 15g

– Fat: 20g

– Saturated Fat: 3.5g

– Carbohydrates: 40g

– Fiber: 5g

– Sugar: 5g

– Sodium: 300mg

– Cholesterol: 10mg

Tips and Variations:

Include grilled chicken or salmon for additional protein.  

– Replace chopped cucumber with bell peppers.  

– Try out different cheeses, like parmesan or ricotta.  

– Explore a range of herbs, such as basil or thyme.  

*Preparation Duration:* 15 minutes  

*Cooking Duration:* 15 minutes (time to cook quinoa)  

*Overall Duration:* 30 minutes  Enjoy your deliciously healthy Mediterranean Quinoa Salad! I promise you’ll love this salad just as much as I do! Let me know if you have any questions or if you’d like any variations.

2. Kale Quinoa salad

Here’s a tasty recipe for a Kale Quinoa Salad. This Kale Quinoa Salad is packed with nutrients, merging the health advantages of kale, quinoa, and various other wholesome ingredients.

Ingredients

– 2 cups curly kale (or dinosaur/Tuscan kale), rinsed and thinly sliced.

– 1 cup broccoli, cut into bite-size chunks

– 1 cup chickpeas, drained and rinsed

– 1 ripe avocado, sliced into bite-size chunks

– ¼ cup sliced almonds (or other nuts/seeds)

– ½ cup pomegranate arils (or other dried/fresh fruit)

– ½ cup crumbled feta cheese (optional; omit for vegan)

Instructions:

1. Rinse kale and remove leaves and sliced leaves thinly.

2. Cut broccoli into small chunks.

3. Drain and rinse chickpeas.

4. Slice avocado into bite-size cubes.

How to Make Kale Quinoa Salad 

1- In a small bowl prepare the dressing by combining 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 teaspoon honey, salt and pepper to taste . Whisk all until it gets smooth.

2- Pour half of the dressing into a large mixing bowl and add chopped kale (2 cups). Massage the dressing into the leaves for 1-2 minutes. This helps reduce bitterness and tenderize kale. Now add the remaining ingredients quinoa, avocado, pomegranate, broccoli and Chickpeas (if using).

3- Drizzle the salad with the remaining dressing.

4- Top with:

    – ¼ cup sliced almonds/ nuts

    – ½ cup crumbled feta cheese (optional).

5- Serve immediately and enjoy with your loved  ones. 

Tips and Variations:

– Customize with your favorite nuts, seeds, or fruits.

– Swap pomegranate for apples or dried cranberries.

– Use baby kale or Tuscan kale instead.

– Add grilled chicken or salmon for extra protein.

Prep Time: 15 minutes

Cook Time: 15 minutes (quinoa cooking time)

Total Time: 30 minutes

Nutritional Information (approximate):

Per serving (serves 3-4):

– Calories: 420

– Protein: 15g

– Fat: 20g

– Saturated Fat: 3g

– Carbohydrates: 40g

– Fiber: 10g

– Sugar: 5g

– Sodium: 200mg

3. Greek Quinoa Salad

This Greek Quinoa Salad combines the traditional flavors of Greece with the nutritional benefits of quinoa.

Ingredients:

– 1 cup cooked quinoa

– 1 cup cherry tomatoes, halved

– 1 cup cucumber, sliced

– 1 cup Kalamata olives, pitted

– 1/2 cup crumbled feta cheese

– 1/4 cup red onion, thinly sliced

– 1/4 cup chopped fresh parsley

– 2 tbsp. extra-virgin olive oil

– 1tbsp. vinegar

– 1 tsp. dried oregano

– Salt and pepper to taste

Instructions:

1- Cook quinoa according to package instructions (see above).

2- In a large bowl, combine quinoa, cherry tomatoes, cucumber, olives, feta cheese, and red onion.

3- In a small bowl, whisk together olive oil, red wine vinegar, and dried oregano.

4- Pour dressing over quinoa mixture and toss to combine.

5- Sprinkle parsley on top and season with salt and pepper. Serve immediately or refrigerate for up to 2 hours.

Tips and Variations:

1. Add grilled chicken or salmon for extra protein.

2. Substitute feta with goat cheese or ricotta.

3. Include artichoke hearts or roasted red peppers.

4. Use lemon juice instead of vinegar.

Nutritional Information (approximate):

Per serving (serves 3-4):

– Calories: 350

– Protein: 15g

– Fat: 20g

– Saturated Fat: 5g

– Carbohydrates: 30g

– Fiber: 5g

– Sugar: 5g

– Sodium: 300mg

*Prep Time:* 15 minutes

*Cook Time:* 15 minutes (quinoa cooking time)

*Total Time:* 30 minutes

Enjoy your delicious and healthy Greek Quinoa Salad!

4- Mexican Quinoa Salad Recipe

Mexican Quinoa Salad is the perfect summer dish. One of the standout features of Mexican Quinoa Salad is its versatility.

It can be served as a main dish or a side, easily accommodating various dietary preferences, including vegetarian and gluten-free diets.

This salad can be made ahead of time and stored in the refrigerator, allowing the flavors to meld together for an even more delicious experience. 

Ingredients

 -1 cup cooked quinoa

– 1 cup cooked black beans, drained and rinsed

– 1 cup diced tomatoes

– 1 cup diced red bell pepper

– 1/2 cup diced red onion

– 1/2 cup chopped cilantro/coriander 

– 1/4 cup crumbled queso fresco (or feta)

– 1/4 cup chopped avocado

– 2 tbsp lime juice

– 1 tbsp olive oil

– 1 tsp ground cumin

– Salt and pepper to taste

Optional:

– 1/4 cup diced jalapeño peppers

– 1/4 cup chopped cooked chorizo or chicken

Instructions and making 

1. Cook quinoa according to package instructions.

2. Take a large bowl and add cooked quinoa, tomatoes, black beans, bell pepper, onion, cilantro/ coriander, queso fresco, and avocado, mix well.

3. In another bowl Whisk lime juice, olive oil, and cumin.

4. Pour the prepared dressing over salad and toss well.

Variations:

– You can add diced mango or pineapple for sweetness.

– for extra protein add chopped or shredded chicken. 

_Prep Time:_ 15 minutes

_Cook Time:_ 15 minutes (quinoa cooking time)

_Total Time:_ 30 minutes

Nutritional Information (per serving):

• Calories: 420
• Protein: 15g
• Fat: 20g
• Saturated Fat: 3g
• Carbohydrates: 40g
• Fiber: 5g
• Sugar: 5g
• Sodium: 250mg

Enjoy your Mexican Quinoa Salad and do let me know the variations or Experimentation that you would like to do with your salad. 

5- Roasted Vegetable Quinoa Bowl

The Roasted Vegetable Quinoa Bowl is a nutrient-packed, colorful dish that’s perfect for lunch or dinner. Loaded with roasted seasonal vegetables, fluffy quinoa, and a zesty dressing, this bowl is both hearty and healthy. Customize it with your favorite veggies or protein for a versatile, satisfying meal.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cup broccoli florets
• 1 cup diced sweet potato
• 1 cup bell peppers, sliced
• 1 zucchini, sliced
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• Salt and pepper to taste
• 1/4 cup crumbled feta cheese (optional)
• Dressing of choice (e.g., lemon-tahini or balsamic vinaigrette)

Lemon-Tahini Dressing

Ingredients:

• 2 tbsp tahini
• 2 tbsp fresh lemon juice
• 1 tbsp olive oil
• 1-2 tsp honey or maple syrup (optional, for sweetness)
• 1 clove garlic, minced
• 2-3 tbsp water (to thin, as needed)
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together tahini, lemon juice, olive oil, honey or maple syrup, and minced garlic.
2. Gradually add water, one tablespoon at a time, until the dressing reaches your desired consistency.
3. Season with salt and pepper to taste. Whisk again and drizzle over your quinoa bowl.

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Balsamic Vinaigrette

Ingredients:

• 2 tbsp balsamic vinegar
• 3 tbsp olive oil
• 1 tsp Dijon mustard
• 1 tsp honey or maple syrup (optional, for sweetness)
• 1 small clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Combine balsamic vinegar, olive oil, Dijon mustard, honey or maple syrup, and minced garlic in a small jar or bowl.
2. Whisk or shake the jar vigorously until the ingredients are well combined and emulsified.
3. Taste and adjust seasoning with salt and pepper. Use immediately or refrigerate for up to a week.

Instructions To Make Roasted Vegetable Quinoa Bowl

1- Preheat the oven to 400°F (200°C).

2- Toss the vegetables with olive oil, garlic powder, paprika, salt, and pepper. Spread them on a baking sheet in a single layer.

3- Roast for 20-25 minutes, flipping halfway through, until tender and slightly caramelized.

4- Meanwhile, cook quinoa: Combine quinoa and water or broth in a pot. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until fluffy.

5- Add cooked quinoa to a bowl, top with roasted vegetables, and drizzle with dressing. Sprinkle with feta if desired.

Variations

• Protein Boost: Add grilled chicken, chickpeas, or a poached egg.
• Extra Greens: Toss in arugula or spinach for a fresh twist.
• Flavor Kick: Add a sprinkle of red chili flakes or fresh herbs like parsley or cilantro.

Tips

• Use pre-cut veggies to save time.
• Roast a big batch of vegetables for easy meal prep throughout the week.
• Adjust seasoning to suit your taste preferences.

Calorie Content

Approximately 300-350 calories per serving, depending on the dressing and toppings used.