Low-Calorie Quinoa Salad with Grilled Veggies
A refreshing, nutrient-packed salad with zesty lemon dressing and vibrant roasted vegetables. This mediterranean-inspired salads (vegetarian) ready in about 55 minutes pairs quinoa, cherry tomatoes, medium cucumber into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 220 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. 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 quinoa
- 12 oz cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tbsp fresh dill
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Step 1: Rinse 1 cup quinoa under cold water. In a saucepan, combine quinoa with 2 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed.
- Step 2: Preheat oven to 400°F (200°C). Toss 12 oz cherry tomatoes, 1 medium cucumber (diced), 1 medium red bell pepper (sliced), 2 tbsp olive oil, 1 tbsp lemon juice, 1 tbsp fresh dill, 1/2 tsp salt, and 1/4 tsp black pepper. Spread in a single layer on a baking sheet and roast for 25-30 minutes until tender and slightly charred.
- Step 3: In a large bowl, combine cooked quinoa, roasted vegetables, and remaining 1 tbsp lemon juice. Toss to coat. Serve chilled or at room temperature.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Low-Calorie Quinoa Salad with Grilled Veggies take to make?
Total time is about 55 minutes (20 min prep + 35 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Low-Calorie Quinoa Salad with Grilled Veggies?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep quinoa from drying out.
Can I substitute ingredients in Low-Calorie Quinoa Salad with Grilled Veggies?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Low-Calorie Quinoa Salad with Grilled Veggies for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Low-Calorie Quinoa Salad with Grilled Veggies vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Doubled the garlic (as one does) and it was amazing.
- ★★★★☆
Very good for a 35-minute recipe. Would bump up the spice level though.
- ★★★★☆
My family liked it. I personally would prefer more depth of flavor.
