Work IQ Quinoa Salad

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-02 · Updated 2026-04-02

A refreshing, protein-rich salad with fluffy quinoa, juicy tomatoes, and a bright lemon-herb dressing, perfect for a healthy lunch or side dish. This mediterranean-inspired salads (vegan-friendly) ready in about 25 minutes pairs quinoa, water, cherry tomatoes 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 350 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
• 2 cups water
• 1 cup, halved cherry tomatoes
• 1/2 cup, diced cucumber
• 1/4 cup, finely chopped red onion
• 1/4 cup, chopped fresh parsley
• 1/4 cup, crumbled feta cheese
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions

1. Step 1: In a saucepan, combine 1 cup rinsed quinoa and 2 cups water. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy; let cool for 10 minutes.
2. Step 2: In a large bowl, toss cooled quinoa with 1 cup halved cherry tomatoes, 1/2 cup diced cucumber, 1/4 cup finely chopped red onion, and 1/4 cup chopped parsley.
3. Step 3: Whisk together 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp Dijon mustard, 1/4 tsp salt, and 1/4 tsp black pepper to create the dressing.
4. Step 4: Pour dressing over the quinoa mixture and gently toss until evenly coated. Top with 1/4 cup crumbled feta cheese just before serving.