Crunchy Quinoa Salad

This crunchy, colorful quinoa salad combines the nutty flavor of protein-packed quinoa with tomatoes, cucumbers, green onions, fresh mint and parsley. Spoon the salad onto Bibb lettuce leaf “cups” for even more cool crunch.

quinoa salad

: Serves 8 (1 serving = ½ cup)


  • 1 cup quinoa, rinsed
  • 2 cups water
  • 5 cherry tomatoes, diced
  • ½ cup cucumbers, seeded and diced
  • 3 green onions, chopped
  • ¼ cup fresh mint, chopped
  • ½ cup flat leaf parsley, chopped
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon grated lemon rind (zest)
  • 4 tablespoons olive oil
  • ¼ cup parmesan cheese, grated
  • ½ head Boston or Bibb lettuce, separated into cups

Nutrition Per Serving

Calories 158 cal
Total Fat 9 g
Saturated Fat 2 g
Trans Fat 0 g
Cholesterol 2 mg
Sodium 46 mg
Carbohydrates 16 g
Protein 5 g
Phosphorus 129 mg
Potassium 237 mg
Dietary Fiber 2.3 g
Calcium 61 mg


  1. Rinse quinoa under cold running water until clear, then drain well.
  2. Place quinoa in a pan over medium-high heat and toast for 2 minutes, stirring frequently. Add 2 cups of water and bring to a boil. Reduce heat to low, cover pan and simmer for 8–10 minutes. Let cook and fluff with a fork.
  3. Combine the tomatoes, cucumbers and onions with the herbs, lemon juice, zest and olive oil. Add the cooled quinoa to the mixture.
  4. Spoon the mixture into lettuce cups, then sprinkle parmesan cheese on top.

Contributed by: Vicky G., Chicago, Illinois.