Rainbow Veggie Quinoa Salad Recipe
You want a salad that doesn’t taste like punishment. Something Instagram-worthy but actually filling.
Enter the Rainbow Veggie Quinoa Salad—a meal that’s as vibrant as your personality (or at least your gym playlist).
Packed with protein, fiber, and enough colors to rival a Lisa Frank notebook, this isn’t just a side dish. It’s a main event. And yes, it tastes as good as it looks.
No sad, wilted lettuce here.
What Makes This Recipe So Good
This salad is the nutritional equivalent of a mic drop. Quinoa delivers complete protein, while the rainbow of veggies slaps you with vitamins and antioxidants. The lemon-tahini dressing?
Creamy, tangy, and just happens to be dairy-free. Plus, it’s customizable—swap ingredients based on what’s lurking in your fridge.
It’s meal prep-friendly, gluten-free, and won’t leave you hangry two hours later.
Winning.
Rainbow Veggie Quinoa Salad Recipe
Course: Lunch, Vegetarian4
servings15
minutes15
minutes320
kcalIngredients
1 cup quinoa, rinsed (or suffer the bitter consequences)
2 cups water or broth (broth = flavor upgrade)
1 bell pepper, diced (any color, but red’s sweeter)
1 cucumber, chopped (peel it if you’re fancy)
1 cup cherry tomatoes, halved (or quartered if they’re huge)
1/2 red onion, thinly sliced (soak in cold water to mellow the bite)
1 avocado, diced (add last to prevent mush)
1/4 cup feta cheese, crumbled (omit for vegan)
1/4 cup fresh parsley, chopped (cilantro haters, swap for basil)
- For the Lemon-Tahini Dressing:
3 tbsp tahini
2 tbsp lemon juice (fresh, not the sad bottled stuff)
1 tbsp olive oil
1 tsp maple syrup or honey
1 garlic clove, minced (or 1/2 tsp powder if you’re lazy)
Salt and pepper, to taste
Step-by-Step Instructions
- Cook the quinoa: Rinse it (seriously, don’t skip this). Combine with water or broth in a pot, bring to a boil, then simmer covered for 15 minutes. Fluff with a fork and let it cool.
- Chop all veggies: Dice, slice, and halve everything. Keep the avocado aside until assembly to avoid browning.
- Make the dressing: Whisk tahini, lemon juice, olive oil, maple syrup, garlic, salt, and pepper in a bowl. Too thick? Add water, 1 tsp at a time, until pourable.
- Assemble the salad: In a large bowl, mix cooled quinoa, bell pepper, cucumber, tomatoes, red onion, and parsley. Gently fold in avocado and feta.
- Drizzle and toss: Add dressing just before serving (unless you enjoy soggy leftovers).
Storage Instructions
Store undressed salad in an airtight container for up to 3 days. Keep dressing separate. Avocado turns brown faster than a banana in a heatwave, so add it fresh.
Quinoa freezes well—just thaw and revive with a splash of water.
Benefits of This Recipe
This salad is a nutrient bomb. Quinoa’s protein keeps you full, while veggies deliver fiber and vitamins. The tahini dressing adds healthy fats.
It’s gluten-free, dairy-free (if you skip feta), and vegan-friendly. Plus, it’s a meal-prep dream—make once, eat all week. Your body (and your wallet) will thank you.
Nutrition Facts (Per Serving)
- Calories: 320
- Protein: 10g
- Carbs: 35g
- Fiber: 8g
- Fat: 18g (mostly the good kind)
Common Mistakes to Avoid
- Not rinsing quinoa: It’s coated with saponins, which taste like soap.
Rinse or regret.
- Overcooking quinoa: Mushy quinoa = sad salad. Cook until just tender.
- Dressing too early: Soggy veggies are a crime. Dress right before eating.
- Ignoring avocado timing: Add it last unless you enjoy brown guacamole vibes.
Alternatives
- Quinoa: Swap for couscous, farro, or brown rice.
- Veggies: Add roasted sweet potatoes, shredded carrots, or corn.
- Protein boost: Toss in chickpeas, grilled chicken, or tofu.
- Dressing: Use balsamic vinaigrette or yogurt-based dressing if tahini’s not your thing.
FAQ
Can I make this salad ahead of time?
Yes, but keep the dressing and avocado separate until serving.
Assemble everything else and store for up to 3 days.
Is quinoa gluten-free?
Yes! Quinoa is naturally gluten-free, making this salad celiac-friendly. Just ensure your broth or add-ins are GF too.
Why does my tahini dressing taste bitter?
Some tahini brands are more bitter than others.
Balance it with extra lemon juice or a touch more sweetener.
Can I freeze this salad?
Freeze the cooked quinoa, but veggies will turn to mush. Thaw quinoa and mix with fresh ingredients later.
Final Thoughts
This Rainbow Veggie Quinoa Salad is the hero your lunchbox deserves. It’s crunchy, colorful, and packed with enough nutrients to justify that extra slice of pizza later.
Easy to make, easy to customize, and impossible to mess up (unless you ignore the rinsing step).
Make it once, and it’ll become your go-to for potlucks, meal prep, or pretending you have your life together. Enjoy.
