Quinoa Salad with Spring Greens & Feta

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Quinoa Salad with Spring Greens & Feta: A Fresh, Wholesome, and Satisfying Dish

Introduction

As the weather warms up and spring produce begins to flourish, there’s nothing more refreshing than a light yet satisfying salad that celebrates the season’s bounty. Quinoa Salad with Spring Greens & Feta is the perfect dish to welcome longer days and brighter flavors. Nutty quinoa serves as the hearty base, while tender greens, fresh herbs, and creamy feta cheese add texture and complexity.

This salad strikes the ideal balance between wholesome nutrition and vibrant taste. It’s nutrient-rich, protein-packed, and versatile enough to serve as a main course, side dish, or make-ahead lunch. Best of all, it comes together in under 30 minutes, making it a go-to recipe for busy weeknights or weekend gatherings.

Whether you’re looking for a healthy meal prep option, a potluck favorite, or a refreshing dish for spring celebrations, this quinoa salad delivers on flavor, texture, and presentation.

Why You’ll Love This Recipe

  • Nutrient-dense – Packed with plant-based protein, fiber, and vitamins.
  • Fresh & flavorful – A mix of bright greens, tangy feta, and zesty dressing.
  • Quick & easy – Ready in just 25–30 minutes.
  • Versatile – Works as a main dish, side salad, or picnic staple.
  • Make-ahead friendly – Tastes even better after the flavors meld in the fridge.

Ingredients & Equipment

Ingredients (Serves 4–6)

For the Salad:

  • 1 cup (185 g) uncooked quinoa
  • 2 cups (475 ml) water or vegetable broth
  • 3 cups mixed spring greens (arugula, spinach, baby kale, or a blend)
  • 1 cup cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup red bell pepper, finely diced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup fresh parsley, chopped
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh mint, chopped

For the Dressing:

  • 1/4 cup extra virgin olive oil
  • 1 teaspoon lemon zest
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon Dijon mustard
  • Salt and freshly ground black pepper, to taste

Equipment

  • Medium saucepan with lid
  • Fine mesh strainer
  • Large salad bowl
  • Whisk and small bowl (for dressing)
  • Wooden spoon or spatula

Step-by-Step Instructions

Step 1: Cook the Quinoa

Rinse quinoa in a fine mesh strainer to remove its natural coating (saponin), which can taste bitter. In a medium saucepan, combine quinoa and water (or broth). Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat and let sit for 5 minutes before fluffing with a fork. Allow to cool slightly.

Step 2: Prepare the Vegetables and Herbs

While quinoa cooks, chop cucumber, tomatoes, bell pepper, and onion. Roughly chop parsley and mint. Set aside.

Step 3: Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, zest, honey (or maple syrup), Dijon mustard, salt, and pepper until emulsified.

Step 4: Assemble the Salad

In a large bowl, combine quinoa, spring greens, vegetables, and herbs. Drizzle with dressing and toss until evenly coated.

Step 5: Add Feta and Serve

Sprinkle feta cheese over the salad and give it a gentle toss. Serve immediately, or chill in the refrigerator for 20–30 minutes to let flavors meld.

Tips for the Best Quinoa Salad

  • Cool the quinoa slightly before adding greens to avoid wilting.
  • Use broth instead of water for more flavorful quinoa.
  • Massage tougher greens like kale with a little olive oil to soften them before mixing.
  • Taste as you go – Adjust seasoning, lemon, or feta to suit your preference.
  • Prep ahead – The salad tastes even better the next day after the flavors blend.

Flavor Variations

  • Mediterranean Twist: Add Kalamata olives and roasted red peppers.
  • Protein Boost: Toss in grilled chicken, shrimp, or chickpeas.
  • Fruit Addition: Add diced strawberries or pomegranate seeds for sweetness.
  • Nutty Crunch: Sprinkle toasted almonds, pine nuts, or walnuts on top.
  • Spicy Kick: Add a pinch of chili flakes or sliced jalapeño for heat.

Nutritional Benefits

This salad is a nutritional powerhouse, offering a variety of health benefits:

  • Quinoa: A complete protein, gluten-free, and rich in fiber, iron, and magnesium.
  • Spring greens: Packed with antioxidants, vitamins A, C, and K, and low in calories.
  • Feta cheese: Provides calcium and protein with a tangy, creamy flavor.
  • Herbs: Fresh mint and parsley aid digestion and add refreshing brightness.
  • Olive oil & lemon: Healthy fats and vitamin C for heart health and immunity.

Altogether, this dish is both light and deeply nourishing, perfect for a balanced diet.

Serving Suggestions

  • Main dish: Serve as a protein-rich vegetarian meal on its own.
  • Side salad: Pair with grilled salmon, chicken, or lamb.
  • Potluck favorite: Great for picnics, BBQs, and gatherings since it holds up well.
  • Work lunch: Pack into containers for a satisfying, make-ahead lunch.
  • Brunch spread: Serve alongside frittatas, quiches, or savory pastries.

Storage & Make-Ahead Tips

  • Refrigeration: Store in an airtight container in the fridge for up to 3 days.
  • Make-ahead: Cook quinoa and chop vegetables up to 24 hours in advance. Combine just before serving.
  • Dressing: Keep separately in a jar for up to a week; shake before use.
  • Avoid sogginess: Add spring greens just before serving if making ahead.

Frequently Asked Questions

Q: Can I make this salad vegan?
Yes—simply omit the feta or replace it with a plant-based alternative.

Q: Can I use other grains instead of quinoa?
Absolutely. Try couscous, farro, bulgur, or brown rice.

Q: Can I serve it warm?
Yes. Toss warm quinoa with the vegetables and dressing for a slightly different texture and flavor.

Q: Is this salad gluten-free?
Yes, quinoa is naturally gluten-free, making it an excellent choice for those with dietary restrictions.

Why This Recipe Works

The combination of quinoa, fresh greens, vegetables, and feta creates a salad that is both filling and refreshing. The lemony dressing brightens the flavors, while the feta adds a creamy tang that balances the nutty quinoa. Every bite has contrast—soft and crunchy, savory and fresh, hearty and light. This harmony makes the dish satisfying without being heavy.

Conclusion

Quinoa Salad with Spring Greens & Feta is the perfect way to celebrate seasonal produce in a dish that’s both nourishing and flavorful. Whether you’re serving it as a light main course, a hearty side, or a refreshing lunch, this salad fits the bill.

It’s easy to prepare, endlessly versatile, and packed with health benefits. Once you add this recipe to your rotation, you’ll find yourself making it again and again—especially during spring and summer when fresh herbs and greens are at their peak.

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