I love quinoa because it’s one of those ingredients that works in almost anything. I use it in salads, warming breakfast bowls, homemade veggie burgers and even as a simple side dish. Whenever I’m choosing to eat a little less meat or eggs, quinoa is often my go-to because it provides a good source of plant-based protein while still feeling satisfying.
This colourful quinoa salad combines fluffy quinoa with crunchy vegetables, creamy avocado, fresh herbs and pumpkin seeds for a simple meal that’s both nourishing and filling without leaving you feeling overly full. It’s naturally gluten-free, easy to prepare, and flexible enough to adapt to whatever you have in the fridge.
Whether you’re looking for a quick lunch, something to meal prep for a busy week, or a fresh side dish to serve alongside grilled fish or chicken, this recipe is one I come back to time and time again.
Why You’ll Love This Recipe
- Naturally gluten-free and suitable for a range of dietary preferences.
- Ready in under 30 minutes.
- Ideal for meal prepping lunches or light dinners.
- A good source of plant protein and fibre to help keep you feeling satisfied.
- Packed with colourful vegetables, fresh herbs and healthy fats.
- Easy to customise with your favourite ingredients.
- Delicious on its own or served alongside grilled fish, chicken or roasted vegetables.
Nutritional Benefits
One of the things I enjoy most about this salad is that it brings together simple, everyday ingredients that each contribute something valuable nutritionally. As always, no single food is a magic solution, but building meals around whole, nutrient-rich ingredients can help support overall wellbeing.
Quinoa
Quinoa is naturally gluten-free and contains all nine essential amino acids, making it one of the few plant foods considered a complete protein. It’s also a source of fibre, magnesium and iron, helping to create a balanced and satisfying meal.
Avocado
Avocados provide heart-friendly monounsaturated fats along with fibre and potassium. Including healthy fats in meals can help with satiety and also support the absorption of certain vitamins from vegetables.
Pumpkin Seeds
Pumpkin seeds are rich in magnesium, zinc and beneficial unsaturated fats. These nutrients play important roles in normal energy production, immune function and overall health.
Fresh Herbs
Parsley and coriander add far more than flavour. They contribute small amounts of vitamins, minerals and naturally occurring plant compounds, while making the salad feel fresh and vibrant.
Colourful Vegetables
Cherry tomatoes, cucumber and spring onions provide fibre, hydration and a variety of antioxidants, adding both nutrition and texture to the finished dish.
Quinoa Salad Ingredients
For the salad:
- ½ cup quinoa
- 12 cherry tomatoes, halved
- ½ cucumber, diced
- 1-2 spring onions, finely sliced
- 1 small avocado, diced
- 1 tablespoon pumpkin seeds
- A handful of fresh coriander
- A handful of fresh parsley
- Extra virgin olive oil
- Tamari
- Sea salt and black pepper
Optional additions
- Crumbled feta cheese
- Olives
Ingredient Swaps and Variations
One of the reasons this recipe works so well is that it’s incredibly adaptable. Don’t worry if you don’t have every ingredient to hand.
- Quinoa: Swap for brown rice, buckwheat or millet.
- Pumpkin seeds: Sunflower seeds or toasted pine nuts work beautifully.
- Avocado: Replace with feta for a creamier Mediterranean-style salad.
- Tamari: Use gluten-free soy sauce or simply dress with olive oil and fresh lemon juice.
- Coriander: Not everyone loves it, so feel free to use extra parsley or fresh basil instead.
- For extra protein: Add chickpeas, grilled chicken or flaked salmon.
- Extra flavour: Try olives, roasted peppers, crumbled feta or pomegranate seeds.
How to make this Quinoa Salad
- Rinse the quinoa thoroughly under cold water to remove its natural coating, which can sometimes taste slightly bitter.
- Place the quinoa in a saucepan with one cup of water, or follow the cooking instructions on the packet. Add a pinch of salt and a little Italian mixed herbs if you like.
- Bring to the boil, then reduce to a gentle simmer, cover and cook for around 10-12 minutes, or until the water has been absorbed and the quinoa is light and fluffy.
- Set aside and allow it to cool.
- While the quinoa is cooling, chop the tomatoes, cucumber, spring onions, herbs and avocado, then place everything into a large bowl.
- Add the cooled quinoa, drizzle with olive oil and tamari, season with salt and pepper, then gently toss everything together.
- Scatter over the pumpkin seeds and serve.
A few helpful tips
- Rinsing the quinoa before cooking really does make a difference to the flavour.
- Allow the quinoa to cool before combining it with the vegetables to keep everything crisp and fresh.
- If you’re making this for lunches, prepare it a few hours ahead so the flavours have time to develop.
- Add the avocado just before serving if you’re preparing it in advance.
- Taste before serving and adjust the seasoning with a little more tamari, olive oil or fresh herbs if needed.
Storage Instructions
Store any leftovers in an airtight container in the fridge for up to two days.
If you’re preparing the salad ahead of time, it’s best to add the avocado just before eating to keep it looking and tasting its best.
Because of the fresh vegetables and avocado, this recipe isn’t suitable for freezing.
Quinoa Salad FAQ
What is quinoa salad?
Quinoa salad is a cold salad made with cooked quinoa, fresh vegetables, herbs and a simple dressing. It is naturally gluten-free and often enjoyed as a healthy lunch or side dish.
Is quinoa naturally gluten-free?
Yes. Quinoa is naturally gluten-free, although it is always worth checking the packaging if you have coeliac disease to ensure there has been no cross-contamination during processing.
Can I make this quinoa salad in advance?
Absolutely. The salad can be prepared several hours ahead, making it ideal for meal prep lunches.
Is quinoa a good source of protein?
Quinoa contains all nine essential amino acids, making it a complete plant protein and a useful addition to vegetarian and vegan diets.
Can I add extra protein?
Yes. Chickpeas, grilled chicken, salmon or feta cheese all work well.
What dressing works best with quinoa salad?
A simple combination of olive oil and tamari works beautifully, although you could also add fresh lemon juice for extra brightness.
How long does quinoa salad last?
Quinoa salad will keep in an airtight container in the fridge for up to two days. For best results, add avocado just before serving.
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