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Thrive On

Crunchy Quinoa Salad

Low SodiumLow PotassiumLow PhosphorusLow ProteinDiabetes-FriendlyHeart HealthyVegetarianGluten-FreeNut-FreeEgg-FreeMiddle EasternLunch
quinoa saladquinoa salad
Serves 8 (1 serving = ½ cup)
Active time: 5 minutes
Total time: 20 minutes

Nutrition Per Serving

  • Calories158 cal
  • Total Fat9 g
  • Saturated Fat2 g
  • Trans Fat0 g
  • Cholesterol2 mg
  • Sodium46 mg
  • Carbohydrates16 g
  • Protein5 g
  • Phosphorus129 mg
  • Potassium237 mg
  • Dietary Fiber2.3 g
  • Calcium61 mg


  • 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


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.


  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.