Bright Lemon Quinoa Salad: A Perfect Summer Meal
A vibrant, protein-packed Mediterranean-inspired salad with fluffy quinoa, crisp vegetables, and a refreshing lemon-herb dressing. Perfect for warm weather, this no-cook meal balances bright flavors and textures for a healthy, satisfying dish.
- Prep Time: 15
- Cook Time: 15
- Total Time: 30
- Yield: 4-6 servings
- Category: Recipes
- Method: Chilling
- Cuisine: Mediterranean-inspired
- Diet: Vegetarian
Ingredients
Uncooked quinoa – 1 cup
Water – 2 cups
Canned chickpeas – 1 can (15 ounces)
Cucumber – 1 medium
Red bell pepper – 1 medium
Red onion – ¾ cup chopped
Flat-leaf parsley – 1 cup finely chopped
Olive oil – ¼ cup
Lemon juice – ¼ cup
Apple cider vinegar (or white balsamic vinegar) – 1 tablespoon
Garlic – 2 cloves
Fine sea salt – ½ teaspoon
Instructions
Rinse quinoa under cold water
Combine quinoa and 2 cups water in a pot. Bring to boil, reduce heat, cover, and simmer 15 minutes until water is absorbed
Meanwhile, peel/cucumber; chop red pepper and cucumber into ½” pieces
Chop red onion and soak in cold water 10 minutes to mellow flavor
In a large bowl, combine cooked quinoa, drained/rinsed chickpeas, drained onion, red pepper, cucumber and parsley
Make dressing: Whisk olive oil, lemon juice, vinegar, minced garlic and salt
Pour dressing over salad and toss gently
Chill 30 minutes before serving for flavors to meld
Notes
Rinse canned chickpeas thoroughly to reduce sodium
For deeper flavor, use vegetable broth instead of water
Substitute yellow/orange peppers for red bell pepper
Soaking red onion is optional but recommended for milder flavor
Nutrition
- Serving Size: 1 salad portion (approx. 1 ½ cups)
- Calories: 230
- Sugar: 2g
- Sodium: 250mg
- Fat: 13g
- Saturated Fat: 2g
- Carbohydrates: 28g
- Fiber: 6g
- Protein: 9g
- Cholesterol: 0mg