50/30/20 Rule Quinoa Salad with Lemon-Tahini Dressing

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-04-04 · Updated 2026-04-04

A nutrient-packed salad following the 50/30/20 budgeting principle—50% vegetables, 30% protein, 20% healthy fats—in a vibrant, refreshing bowl. This mediterranean-inspired salads (vegan) ready in about 35 minutes blends uncooked quinoa, halved cherry tomatoes, medium, diced cucumber into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 385 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup, uncooked quinoa
• 1 cup, halved cherry tomatoes
• 1 medium, diced cucumber
• 1, diced red bell pepper
• 1 can (15 oz), rinsed and drained chickpeas
• 1, diced avocado
• 3 tbsp tahini
• 2 tbsp lemon juice
• 1 tsp maple syrup
• 1-2 tbsp water
• 1/4 tsp salt
• 1/8 tsp black pepper

Instructions

1. Step 1: Cook quinoa according to package directions (1 cup quinoa to 2 cups water, simmer 15 minutes). Let cool completely. In a large bowl, combine cooled quinoa, cherry tomatoes, cucumber, bell pepper, and chickpeas.
2. Step 2: Whisk together tahini, lemon juice, maple syrup, 1 tbsp water, salt, and pepper until smooth. Add more water, 1 tsp at a time, until dressing reaches a pourable consistency.
3. Step 3: Pour dressing over salad mixture and toss gently until evenly coated. Gently fold in diced avocado just before serving to prevent browning.