Cold Quinoa Salad
I still remember the first time I made this cold quinoa salad for a summer potluck — it disappeared faster than anything else on the table. Light, bright, and absurdly simple, this chilled quinoa bowl combines fluffy grains, creamy chickpeas, crunchy veg, and a lemony dressing that keeps well for lunches all week. It’s one of those recipes I turn to when I want healthy, make-ahead meals that please picky eaters and salad skeptics alike. If you like crisp, no-fuss salads then you might also enjoy this apple cucumber salad for a different kind of crunch.
Why you’ll love this dish
This cold quinoa salad checks a lot of boxes: it’s vegetarian and protein-packed from the chickpeas, gluten-free if you need it, and completely adaptable. It’s quick to prepare (most of the time is hands-off cooking for the quinoa), budget-friendly, and ideal for meal prep — make a big batch and portion it for lunches or bring it to a picnic.
“Perfect balance: fluffy quinoa, hearty chickpeas, and a tangy lemon dressing. My go-to for work lunches.” — regular reader
It’s also a smart choice for weeknight dinners when you want something nutritious without heating up the kitchen. If you need a more indulgent side for a gathering, swap plain olive oil for a herb-forward vinaigrette.
The cooking process explained
Before you begin: you’ll rinse and cook quinoa, let it cool, chop veg, whisk a simple lemon-olive oil dressing, and toss everything together. Total active time is about 20–30 minutes; most of that is waiting for quinoa to cool. You can assemble the salad immediately or chill it for an hour to let the flavors meld.
What you’ll need
- 1 cup quinoa
- 2 cups water
- 1 can chickpeas, drained and rinsed
- 1 cucumber, diced (English or Persian cucumbers work well)
- 1 bell pepper, diced (any color)
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped (substitute cilantro or basil if you prefer)
- 1/4 cup olive oil (extra-virgin for best flavor)
- Juice of 1 lemon (about 2–3 tablespoons)
- Salt and pepper to taste
Notes on swaps: use canned white beans instead of chickpeas for a milder flavor; swap lemon for 2 tablespoons red wine vinegar plus 1 tablespoon lemon if you like a sharper dressing; add feta or avocado at the end for creaminess.
Step-by-step instructions
- Rinse the quinoa under cold water in a fine mesh sieve to remove any bitterness.
- Bring 2 cups of water to a boil in a small pot. Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the quinoa looks fluffy. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork. Transfer to a large bowl to cool.
- While the quinoa cools, dice the cucumber and bell pepper. Halve the cherry tomatoes and finely chop the red onion and parsley. Drain and rinse the chickpeas.
- Whisk the olive oil, lemon juice, a pinch of salt, and a few cracks of black pepper in a small bowl until the dressing emulsifies. Taste and adjust seasoning.
- Add the chickpeas, chopped vegetables, and parsley to the cooled quinoa. Pour the dressing over the salad and toss gently to combine.
- Refrigerate for at least 30 minutes before serving to let flavors meld. Serve chilled or at cool room temperature.
Best ways to enjoy it
This salad is versatile on the plate. Try these serving ideas:
- As a main: pile it into bowls with a scoop of hummus and a drizzle of extra olive oil.
- As a side: serve alongside grilled fish, chicken, or a veggie burger.
- Picnic-friendly: spoon into mason jars for portable lunches or potluck servings.
- For a Mediterranean twist: top with crumbled feta and a few kalamata olives.
If you like pairing salads, this makes a light companion to richer dishes — consider serving it with a creamy potato or ambrosia-style dessert for contrast, such as this ambrosia salad.
Storage and reheating tips
Store leftovers in an airtight container in the refrigerator for up to 4 days. Because the dressing soaks into the quinoa, the salad becomes even more flavorful after a day. Do not freeze cooked quinoa salad with fresh vegetables — freezing will damage the cucumber and tomato texture. If you want to prep ahead for freezing, cook and freeze plain quinoa separately and assemble the salad fresh later to preserve crunch and flavor.
Food safety note: cool the cooked quinoa to room temperature quickly (spread on a shallow tray if needed) and refrigerate within two hours to avoid bacterial growth.
Pro chef tips
- Rinse quinoa well: that removes the naturally bitter saponins and gives a cleaner flavor.
- Fluff and cool: fork-fluffing prevents clumps and helps the dressing coat each grain.
- Chop uniformly: dice the veggies small and similar in size so every bite has balanced texture.
- Make it ahead: assemble and chill for at least 30 minutes; this lets the lemon and oil mellow into the quinoa.
- Add fragile items last: avocado or delicate herbs should be stirred in right before serving to keep them fresh.
For another make-ahead salad method that saves time, see this quick egg-based option: amazing egg salad.
Creative twists
- Mediterranean: add crumbled feta, olives, and a teaspoon of dried oregano.
- Mexican-inspired: swap parsley for cilantro, add corn, black beans, and a squeeze of lime.
- Curry-flavored: toss with a tablespoon of tahini and 1/2 teaspoon curry powder; garnish with cilantro.
- Protein boost: fold in shredded rotisserie chicken or roasted salmon for a heartier meal.
- Toasted nuts: sprinkle toasted almonds or pine nuts for crunch and richness.
Common questions
Q: How long does quinoa salad keep in the fridge?
A: Stored in an airtight container, this salad stays good for up to 4 days. The texture softens over time, so plan to eat it within that window for best quality.
Q: Can I use other grains instead of quinoa?
A: Yes — cooked farro, bulgur, or couscous are good substitutes. Cooking times and water ratios differ, so follow package instructions for those grains.
Q: Is this salad meal-prep friendly?
A: Absolutely. Make a big batch on Sunday and portion into lunch containers. Keep dressing mixed in so flavors meld; if adding avocado or delicate herbs, add those just before eating.
Q: Can I make this gluten-free and vegan?
A: The recipe as written is naturally gluten-free and vegan. For non-vegan variations, add cheese or yogurt-based dressings.
Q: How can I prevent the salad from getting soggy?
A: Drain canned chickpeas well and pat chopped vegetables dry. Chill the quinoa completely before tossing in the dressing; warm quinoa will steam and soften the veg.
Conclusion
This cold quinoa salad is a reliable, easy-to-scale recipe for lunches, potlucks, and light dinners—nutritious, adaptable, and forgiving. If you want more inspiration for quinoa-forward salads with slightly different flavor profiles, check out this Favorite Quinoa Salad Recipe – Cookie and Kate for an herb-forward take and this Quick and Easy Cold Quinoa Salad – Whole Food Bellies for another simple, weeknight-friendly version.
Cold Quinoa Salad
Ingredients
Salad Ingredients
- 1 cup quinoa Rinsed well
- 2 cups water
- 1 can chickpeas, drained and rinsed
- 1 cucumber, diced (English or Persian works well)
- 1 bell pepper, diced (any color)
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped (can substitute cilantro or basil)
Dressing Ingredients
- 1/4 cup olive oil (extra-virgin for best flavor)
- Juice of 1 lemon (about 2–3 tablespoons)
- Salt and pepper to taste
Instructions
Preparation
- Rinse the quinoa under cold water in a fine mesh sieve to remove any bitterness.
- Bring 2 cups of water to a boil in a small pot. Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the quinoa looks fluffy.
- Remove from heat and let it sit covered for 5 minutes, then fluff with a fork. Transfer to a large bowl to cool.
Mixing
- While the quinoa cools, dice the cucumber and bell pepper. Halve the cherry tomatoes and finely chop the red onion and parsley. Drain and rinse the chickpeas.
- Whisk the olive oil, lemon juice, a pinch of salt, and a few cracks of black pepper in a small bowl until the dressing emulsifies. Taste and adjust seasoning.
- Add the chickpeas, chopped vegetables, and parsley to the cooled quinoa. Pour the dressing over the salad and toss gently to combine.
- Refrigerate for at least 30 minutes before serving to let flavors meld. Serve chilled or at cool room temperature.
