Quinoa And Lettuce Salad

There’s something about a bowl piled high with jewel-toned quinoa and crisp ribbons of lettuce that instantly feels invigorating.

Steam rises gently from the fluffy grains, while cool greens, crunchy cucumbers, and bursts of cherry tomato sweetness bring color and texture to every bite.

This quinoa and lettuce salad is a light, energizing meal—perfect as a quick lunch or simple dinner—and it comes together in under 30 minutes.

It’s ideal for busy weeknights, beginners learning their way around the kitchen, and meal-preppers who love having healthy options ready to grab.

I remember making this after a long day of back-to-back meetings; it was the one thing that felt restorative without weighing me down, and lunch the next day was already taken care of.

It shines for desk lunches, warm-weather gatherings, and those evenings when cooking needs to be easy but still nourishing.

Ready to bring this dish to life?

Why You’ll Love It

• Delivers fresh, bright flavor with zesty lemon and herbs in every bite
• Packs plant-based protein and fiber for a light yet satisfying meal
• Comes together quickly with simple prep and minimal cooking required
• Stays crisp and vibrant, perfect for make-ahead lunches or picnics
• Easily customizable with extra veggies, different herbs, or added proteins

Ingredients

• 1 cup quinoa, rinsed — remove bitterness under cold running water
• 2 cups water — for cooking quinoa evenly
• 0.5 teaspoon salt, divided — half for quinoa, half for dressing
• 1 head romaine lettuce, chopped — crisp hearts give best crunch
• 1 cup cherry tomatoes, halved — choose ripe, firm tomatoes
• 0.5 cucumber, diced — peel if skin is thick or waxy
• 0.25 red onion, thinly sliced — soak briefly in cold water to mellow
• 0.25 cup fresh parsley, chopped — flat-leaf for brighter flavor
• 0.25 cup fresh cilantro, chopped — use tender stems as well as leaves
• 0.25 cup feta cheese, crumbled (optional) — a briny, creamy accent
• 0.25 cup extra-virgin olive oil — use a fruity, good-quality oil
• 3 tablespoons lemon juice, freshly squeezed — bottled juice is less vibrant
• 1 teaspoon Dijon mustard — helps emulsify the dressing
• 0.5 teaspoon honey or maple syrup — just enough to balance acidity
• 0.25 teaspoon black pepper — freshly ground for more aroma
• 0.25 teaspoon garlic powder or 1 small clove garlic, minced — adjust to taste

Step-by-Step Method

Rinse & Cook the Quinoa

Rinse the quinoa thoroughly under cold water in a fine mesh strainer to remove bitterness.

Combine quinoa, water, and half the salt in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to low, cover, and simmer until water is absorbed and quinoa is tender, about 12–15 minutes. Remove from heat and keep covered.

Steam & Cool the Grains

Let the covered quinoa sit off the heat for 5 minutes to steam and finish cooking.

Fluff gently with a fork to separate the grains and release steam. Spread it slightly in the pot or a shallow dish to speed cooling. Allow it to cool to room temperature, about 10 minutes, so it won’t wilt the lettuce.

Prep the Vegetables & Herbs

Wash and chop the romaine lettuce into bite-size pieces.

Halve the cherry tomatoes and dice the cucumber. Thinly slice the red onion. Finely chop the parsley and cilantro. Add all these vegetables and herbs to a large mixing bowl, keeping the colors distributed for an appealing, evenly mixed base.

Whisk the Lemon Dressing

Combine olive oil, freshly squeezed lemon juice, Dijon mustard, honey or maple syrup, remaining salt, black pepper, and garlic in a small bowl.

Whisk vigorously until the mixture emulsifies and looks creamy and uniform. Taste and adjust the seasoning if needed. Set the dressing aside while the quinoa finishes cooling in the pot or bowl.

Combine Quinoa & Salad Base

Add the cooled, fluffed quinoa to the large bowl of lettuce, tomatoes, cucumber, onion, parsley, and cilantro.

Use a wooden spoon or spatula to gently fold the grains through the vegetables. Distribute the quinoa evenly so each bite contains a balance of greens, herbs, and grains before adding the dressing.

Dress & Finish the Salad

Pour the lemon dressing evenly over the salad.

Toss gently, coating all ingredients without crushing the lettuce. Sprinkle crumbled feta over the top and give one light final toss. Taste and adjust with extra salt, pepper, or lemon juice. For best flavor, rest the salad in the fridge 10–20 minutes before serving.

Ingredient Swaps

• Make it dairy-free or vegan by omitting the feta or replacing it with a plant-based feta or toasted nuts/seeds (almonds, sunflower seeds, or pumpkin seeds) for richness.
• Swap romaine with any crisp green you have—iceberg, green leaf, little gem, or even finely chopped kale.
• Use any fresh soft herbs instead of parsley and cilantro (mint, basil, or dill), and sub lemon juice with lime or red wine vinegar if that’s what you have on hand.

You Must Know

– Make-Ahead – To prep up to 1 day ahead, keep the cooked quinoa and chopped vegetables in separate containers, and store the dressing in a jar; combine everything and add feta within 10–20 minutes of serving so the lettuce stays crisp and the cheese doesn’t dissolve.

Serving Tips

• Serve chilled in a wide shallow bowl for even distribution of quinoa and veggies.
• Top with extra feta, herbs, and a lemon wedge for fresh, bright presentation.
• Pair with grilled chicken, shrimp, or tofu for a complete, protein-packed meal.
• Offer warm pita bread or crusty baguette on the side to soak up dressing.
• Pack in jars: dressing first, quinoa next, lettuce on top for portable lunches.

Storage & Make-Ahead

This salad keeps well in the fridge for up to 3 days in an airtight container.

For best texture, store dressing and feta separately and toss just before serving.

It’s a great make-ahead lunch.

Quinoa itself freezes up to 2 months, but the assembled salad (with lettuce) doesn’t freeze well.

Reheating

Reheat leftover quinoa and lettuce salad gently by warming quinoa separately: use a microwave (low power, covered), stovetop (with a splash of water), or oven (covered dish, low heat).

Add fresh lettuce afterward.

Quinoa in Bolivian Traditions

Long before quinoa showed up in salad bars and trendy cafés, I watched Bolivian farmers in the Altiplano treat it almost like a relative—spoken to, blessed, and celebrated.

At dawn, the fields looked like a rippling sea of tiny pearls, shivering in the thin, bright air. The elders told me quinoa wasn’t just food; it was a gift from the mountains, something you never wasted, never rushed.

During planting festivals, I saw women sprinkle the first seeds with a little chicha, whispering thanks to Pachamama.

Later, when we ate steaming quinoa soup, everyone paused before the first spoonful. So when I stir quinoa into this salad, I still feel that quiet pause—respect carried onto the plate.

Final Thoughts

Give this quinoa and lettuce salad a try and see how easily it can become part of your weekly rotation.

Feel free to tweak the veggies, herbs, or add-ins to make it your own—every variation brings something fresh and delicious to the table.

Frequently Asked Questions

Can I Make This Salad Suitable for a Low-Fodmap Diet?

Yes, you can. I’d swap red onion for green tops, keep quinoa to a small portion, use lactose-free feta, and go easy on honey. I’ve served this tweak to sensitive friends—no bloat, just bright, lemony crunch.

How Can I Increase the Protein Content Without Changing the Flavor Much?

You can quietly boost protein by folding in extra quinoa, firm tofu cubes, or a handful of rinsed canned lentils. I’ve done this for weeknight dinners, and my family never noticed—only fuller, longer.

Is This Quinoa and Lettuce Salad Suitable for Children or Picky Eaters?

Yes, it’s usually kid‑friendly, even for picky eaters. I’d chop the lettuce smaller, go light on onion, keep dressing mild, and let kids sprinkle feta or extra tomatoes themselves—it gives them fun control.

What Are Some Wine or Beverage Pairings That Complement This Salad?

I’d pour a crisp Sauvignon Blanc or unoaked Chardonnay; their zingy citrus lifts the greens. For non-alcoholic, I love sparkling water with lemon or a chilled hibiscus iced tea—it echoes the salad’s brightness beautifully.

Can I Turn This Salad Into a Complete Packed Lunch With Sides?

You absolutely can. I’d pack the salad with chickpeas, toasted nuts, and extra feta, then tuck in pita wedges, hummus, and a square of dark chocolate—my midday ritual when I need something bright but filling.