Light, Bright & Protein-Packed: My Summer Quinoa Salad
If you’re looking for that perfect not-too-heavy salad that still leaves you feeling full and fueled—this is the one. I’ve been making variations of this Summer Quinoa Salad for years, and it’s truly one of those recipes that never fails me. It’s vibrant, fresh, protein-rich, and ideal for those warm days when you want something healthy, quick, and satisfying.
And let’s be real—anything that holds up well in the fridge for 3 to 5 days earns a permanent spot in my weekly meal prep.
Quinoa Salad
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Equipment
- medium saucepan
- Small Bowl
- Whisk
- large salad/mixing bowl
Ingredients
- 2 cups water
- 1 cup uncooked quinoa
- ¼ cup extra virgin olive oil
- 2 lemons juiced
- 1 tsp sea salt
- 1 pinch red pepper flakes
- 1 ½ cups cherry tomatoes quartered
- 1 ½ cups cucumber diced
- ½ red onion diced
- 1 handful flat leaf parsley rough chopped
- 4 tbsp Christine's Champagne Vinaigrette click link for recipe
Instructions
- Bring water and quinoa to a boil in a medium saucepan. Reduce heat and let simmer until all the water is absorbed, about 10-15 minutes. Set aside to cool.2 cups water, 1 cup uncooked quinoa
- Whisk olive oil, and lemon juice together then add red pepper flakes and salt, pour over cooked quinoa.¼ cup extra virgin olive oil, 2 lemons, 1 pinch red pepper flakes, 1 tsp sea salt
- Add cucumbers, tomatoes, red onion, flat leaf parsley and Christine’s Champagne vinaigrette. Toss and serve.1 ½ cups cherry tomatoes, 1 ½ cups cucumber, ½ red onion, 1 handful flat leaf parsley, 4 tbsp Christine's Champagne Vinaigrette
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Kitchen Tips
- Rinse your quinoa: Even if the package says it’s pre-rinsed, I always rinse mine in a fine mesh strainer under cold water for 30 seconds to remove any bitterness from the natural saponins.
- Let it cool: Once your quinoa is cooked, spread it out on a plate or baking sheet to cool faster. You don’t want it too warm when adding your fresh veggies.
- Make it a meal: Serve this salad over a bed of spring greens or add grilled salmon or chickpeas to turn it into a hearty lunch or dinner.
- Meal prep-friendly: Store leftovers in an airtight container in the fridge and enjoy it all week—it keeps beautifully!
Kitchen Tools You’ll Want
- Medium saucepan with a lid
- Fine mesh strainer for rinsing quinoa
- Large mixing bowl for tossing the salad
- Citrus juicer or reamer for fresh lemon juice
- Sharp chef’s knife for dicing veggies
Nutrition
Why Women Over 50 Love Quinoa (and Should!)
As we navigate the hormonal shifts and metabolic changes that come with aging, focusing on meals that deliver both protein and fiber becomes essential. Quinoa is one of those magical ingredients that does both beautifully.
- Complete Protein: Quinoa is one of the few plant-based sources of complete protein, meaning it contains all nine essential amino acids your body needs. One cup of cooked quinoa = 8 grams of protein.
- Fiber for Digestion & Heart Health: With around 5 grams of fiber per cup, quinoa helps support digestion, regulate blood sugar, and keep cholesterol in check—big wins for heart and gut health.
- Lemon + Olive Oil = Anti-Inflammatory Power Duo: The lemony vinaigrette is not just refreshing—it also delivers vitamin C (great for collagen production) and healthy fats from olive oil, which are linked to lower inflammation and better cognitive function.
This is one of those dishes that feels good to eat—like you’re giving your body a little extra love.
Final Thoughts
This Summer Quinoa Salad is one of those recipes I come back to again and again. It’s quick, delicious, nutrient-dense, and absolutely beautiful on the plate. Whether you’re prepping for a summer picnic, a beach lunch, or just need something bright in your fridge during a busy week—this salad has your back.
And don’t forget the Champagne Vinaigrette—it adds just the right amount of tangy, herby flavor that ties everything together.
Here’s to more easy, breezy recipes that nourish your body and brighten your day.