Simple Quinoa Salad - Easy, Healthy Meal Prep!

Tired of lackluster lunches and scrambling for healthy meal ideas? You're in the right place! This isn't just any salad; it's your new go-to for a simple quinoa salad that’s bursting with flavor, nutrients, and serious staying power. We've designed this recipe to be the ultimate answer for healthy meal prep, delivering a delicious, high-protein, and fiber-rich meal that keeps you feeling full and energized.
Whether you're a busy professional looking for easy meal prep salads, a plant-based eater seeking vegan salads with protein, or simply someone who wants a healthy quick and easy lunch that lasts all week, this quinoa and veggie salad is your secret weapon. Forget soggy greens and bland flavors – get ready for a vibrant, satisfying bowl that makes healthy eating a breeze.

Ingredients

• For the Salad:
• 1 cup (185g) uncooked quinoa, rinsed thoroughly
• 2 cups (475ml) vegetable broth or water (for cooking quinoa)
• 1 red bell pepper, diced (about 1 cup) – adds a sweet crunch and Vitamin C
• 1 yellow bell pepper, diced (about 1 cup) – more vibrant color and antioxidants
• 1 cup (150g) cucumber, diced – for refreshing crispness
• ½ cup (75g) red onion, finely diced – a pungent kick and anti-inflammatory properties
• ½ cup (75g) fresh parsley, chopped – bright, herbaceous flavor
• ¼ cup (35g) pumpkin seeds, toasted – for healthy fats and extra crunch
• Salt and freshly ground black pepper to taste
• For the Tangy Lemon-Herb Dressing:
• ¼ cup (60ml) extra virgin olive oil – healthy fats for nutrient absorption
• 3 tablespoons fresh lemon juice – brightens all the flavors
• 1 tablespoon Dijon mustard – emulsifies the dressing and adds a savory note
• 1 clove garlic, minced – aromatic depth
• 1 teaspoon dried oregano – classic Mediterranean flavor
• ½ teaspoon dried basil – complements the herbs
• Salt and freshly ground black pepper to taste

Directions

1. Rinse the Quinoa: Place the 1 cup of quinoa in a fine-mesh sieve and rinse under cold running water for at least 30 seconds. This removes saponins, which can give quinoa a bitter taste.
2. Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and 2 cups of vegetable broth (or water). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and let it cool completely. This step is crucial for preventing a soggy salad later!
3. Toast the Seeds (Optional but Recommended): While the quinoa cools, heat a small dry skillet over medium heat. Add the pumpkin seeds and toast for 3-5 minutes, stirring frequently, until lightly golden and fragrant. Be careful not to burn them! Remove from heat and let cool.
4. Prepare the Vegetables: While the quinoa cools, dice the red bell pepper, yellow bell pepper, and cucumber. Finely dice the red onion and chop the fresh parsley. Aim for roughly similar-sized pieces for a cohesive salad.
5. Make the Dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, dried oregano, dried basil, salt, and pepper until well combined and emulsified.
6. Assemble the Salad: In a large mixing bowl, combine the cooled cooked quinoa, diced bell peppers, diced cucumber, diced red onion, and chopped parsley.
7. Dress and Serve: Pour the prepared dressing over the salad ingredients. Add the toasted pumpkin seeds. Toss gently until everything is evenly coated. Taste and adjust seasonings if needed. Serve immediately or chill for later!