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    Home » Recipes » Lunch » Lunch Salads

    Feta and Lemon Quinoa Salad

    Published: Jul 7, 2016 · Updated: Aug 24, 2023 by Neil 12 Comments

    483 shares
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    A glass bowl of feta and lemon quinoa salad. Pin title text overlay at top.
    Feta and lemon quinoa salad is a deliciously fresh tasting gluten free vegetarian healthy lunch option. Packed full of nutritional goodness this low cost salad is quick and easy to prepare. The classic Mediterranean flavours, brought to life with a zingy lemon vinaigrette. #neilshealthymeals #recipe #feta #lemon #quinoa #salad #quinoasalad

    This lemon quinoa salad with feta is a deliciously fresh tasting gluten free vegetarian healthy salad. Packed full of nutritional goodness this low cost salad is quick and easy to prepare!

    Birds eye view of a bowl of feta and lemon quinoa salad with a fork on the edge. Bowl of chopped coriander at the top and another plate of the sald just appearing at the top right.

    This delicious feta and lemon quinoa salad has classic Mediterranean flavours, brought to life with a zingy lemon vinaigrette.

    You'll find this healthy quinoa salad bursting with fresh lemon flavour accompanied with creamy feta cheese, peas, and tomatoes.

    It all goes so well together and it's perfect served warm from having just cooked the quinoa fresh or cold as a salad packed lunch.

    Although during summer I’m still inclined to take one of my soups every day to work for lunch, from time to time I do like to shake it up a bit with a good filling salad.

    It would be a shame to miss out on all the fantastic fresh salad produce in the shops at the moment by sticking to soups every day.

    Particularly cherry tomatoes, they just seem to taste so much juicier now, rather than in winter don't you think?

    Close up of a plate of feta and lemon quinoa salad with a white jug and a glass bowl with the remainder of the salad in the background.

    It's just that when time is limited, and I’m home late from work in the evening, it’s often far easier to reach into the freezer and get out one of my pre-made soups.

    Fortunately though, I came up with this feta and lemon quinoa salad as an ideal solution to the limited time issue and this means I CAN take advantage of all that fantastic fresh salad produce!

    You'll be able to make this feta and lemon quinoa salad in just 10 minutes if you’ve already got cooked quinoa and peas.

    Plus, quinoa is just such a super amazing grain!

    Check out this detailed article on the 27 science-backed health benefits of quinoa if you don't believe me!

    Dressing being poured out of a white jug onto a bowl of feta and lemon quinoa salad. Dish of chopped coriander in the background.

    I got the idea for this feta and lemon quinoa salad from a pre-made healthy lunch I bought out of a well-known U.K. high street store, prior to travelling on a train to London a few years ago.

    It stuck in my memory and the lemony flavours of that salad really complimented the quinoa, feta and edamame beans.

    I wasn’t able to get edamame beans for this, my version. So I’ve substituted with peas instead. You could add edamame beans instead if you can get them.

    Also, goats cheese would be fine as a feta cheese substitute if you can’t get that.

    Talking of feta cheese, whilst writing up this recipe I did some checking up on the benefits of feta cheese.

    Looking down on a bowl of prepared feta and lemon quinoa salad. A jug, fork and three cherry tomatoes at the top.
    Jump to:
    • Why You'll Love This Recipe
    • Is Feta Cheese Good For You?
    • Ingredients
    • Step By Step Instructions
    • FAQ's
    • 📋 Feta and Lemon Quinoa Salad Recipe
    • Nutrition Label
    • Rate The Recipe

    Why You'll Love This Recipe

    • Versatile - you can serve this hot or cold. For lunch, dinner or as a side.
    • Simple - it's easy to make in just 10 minutes.
    • Healthy - packed with healthy vitamins and minerals.
    • Make in advance - this lemon quinoa salad can be made and prepared and stored in the fridge for busy weeknights.
    • Flexible - you can change up the ingredients to suit those you have to hand.

    Is Feta Cheese Good For You?

    I came to the conclusion that like any cheese, feta cheese is one to enjoy in moderation.

    It can be high in saturated fat and salt. But, that depends on how it's made and there are healthier versions available and that's what I tend to use.

    Saying that though, feta cheese is still one of the healthiest cheeses you can choose and an ideal addition to your salad.

    Made from either sheep or goats milk, its packed with vital vitamins and minerals and is an excellent replacement high protein source for vegetarians.

    Ingredients

    • Cooked Quinoa - You can cook 60g of rinsed quinoa in 300ml of water which only takes about 20 minutes.
    • Feta Cheese - this gives the recipe a creamy texture balanced with the tangy lemon flavour.
    • Coriander - use freshly chopped coriander. You could also substitute with other fresh herbs instead for different flavours like basil or mint.
    • Peas - I use cooked peas. You can use other green vegetables too like spinach or kale instead.
    • Cherry Tomatoes - these add a delicious sweet taste to the overall textures. You could use an ordinary salad instead but it might not be as good.
    • Red Onion - adds a delicious crunch to the recipe.
    • Lemon Juice - for the lemon flavour. Freshly squeezed is best.
    • Extra Virgin Olive Oil - use a good quality extra virgin olive oil for the vinaigrette.
    • Clove Garlic - only use fresh. Garlic powder will not work.
    • Freshly ground salt and pepper - essential for seasoning.

    See recipe card for quantities.

    Step By Step Instructions

    Detailed instructions are in the recipe card below. But here is a quick step by step guide of how to make this lemon quinoa salad with feta recipe:

    1. Cook the quinoa and peas. Make the lemon dressing.
    2. Place the quinoa in a medium sized bowl and combine it with the onion.
    3. Crumble in the feta then add the peas and cherry tomatoes.
    4. Pour over the lemon dressing, add the chopped coriander and gently mix everything together.
    5. Transfer to serving bowls or an airtight container to store and squeeze extra lemon juice over if required.

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    FAQ's

    Can I Make Quinoa Salad The Day Before?

    Yes, you can make this lemon quinoa salad in advance and store it in the fridge for lunch or dinner the next day.

    Can I Freeze This Recipe?

    No, I do not recommend freezing this quinoa salad.

    Is Quinoa Healthy?

    Yes. As part of a healthy diet, quinoa is a whole grain that is gluten-free. It's a great source of fibre so that means it helps you to feel fuller for longer and may help with weight loss.

    What Can I Serve With Lemon Quinoa Salad?

    It's delicious served just as it is. Or you could add shredded chicken, grilled chicken or even some cooked prawns if you wanted to.

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    Quinoa chicken salad in a large serving dish with salt and pepper cellars and wraps in the background.
      Feta and lemon quinoa salad is a deliciously fresh tasting gluten free vegetarian healthy lunch option. Packed full of nutritional goodness this low cost salad is quick and easy to prepare. The classic Mediterranean flavours, brought to life with a zingy lemon vinaigrette.
      Print Recipe Save Recipe Saved Recipe!
      5 from 1 vote

      📋 Feta and Lemon Quinoa Salad Recipe

      This lemon quinoa salad with feta is a deliciously fresh tasting gluten free vegetarian healthy lunch option. Packed full of nutritional goodness this low cost salad is quick and easy to prepare!
      Prep Time10 minutes mins
      Total Time10 minutes mins
      Course: Lunch
      Cuisine: Greek
      Servings: 2
      Calories: 464kcal
      Author: Neil

      The following links and any links in the recipe card below are affiliate links.

      This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

      If you do click through then thanks for being a part of Neil’s Healthy Meals!

      Equipment

      • Kitchen scale
      • Pyrex mixing glass bowl
      • Chopping board
      • Kitchen knives
      • Measuring spoons
      • Garlic press

      Ingredients

      Salad Ingredients

      • 60 g quinoa cooked and cooled*
      • 80 g feta cheese
      • 1 tablespoon freshly chopped coriander
      • 70 g peas cooked
      • 8 halved cherry tomatoes
      • 1 small red onion finely diced

      Lemon Vinaigrette Ingredients

      • 3 tablespoon lemon juice freshly squeezed is best
      • 3 tablespoon extra virgin olive oil
      • 1 clove garlic crushed
      • Freshly ground salt and pepper
      Metric - US Customary

      Instructions

      • Make the lemon vinaigrette by combining all the vinaigrette ingredients into a small bowl and seasoning to taste.
      • Make the salad by placing the quinoa in a medium sized bowl and combining with the onion.
      • Crumble the feta into the bowl with the quinoa and onion, then add the peas and cherry tomatoes.
      • Pour over the lemon vinaigrette, add the chopped coriander and gently mix everything together.
      • Transfer to serving bowls and squeeze extra lemon juice over if required.
      Prevent your screen from going dark

      Notes

      *You can cook 60g of rinsed quinoa in 300ml of water which only takes about 20 minutes
       

      Nutrition

      Calories: 464kcal | Carbohydrates: 35.2g | Protein: 13.3g | Fat: 31.4g | Saturated Fat: 9.1g | Cholesterol: 35.6mg | Sodium: 376.6mg | Fiber: 6.4g | Sugar: 7.4g | Vitamin A: 500IU | Vitamin C: 47.9mg | Calcium: 260mg | Iron: 2.9mg

      Nutrition Label

      Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.

      Nutrition Facts
      📋 Feta and Lemon Quinoa Salad
      Amount Per Serving
      Calories 464 Calories from Fat 283
      % Daily Value*
      Fat 31.4g48%
      Saturated Fat 9.1g57%
      Cholesterol 35.6mg12%
      Sodium 376.6mg16%
      Carbohydrates 35.2g12%
      Fiber 6.4g27%
      Sugar 7.4g8%
      Protein 13.3g27%
      Vitamin A 500IU10%
      Vitamin C 47.9mg58%
      Calcium 260mg26%
      Iron 2.9mg16%
      * Percent Daily Values are based on a 2000 calorie diet.

      Rate The Recipe

      If you’ve made this feta and lemon quinoa salad recipe, or any other recipes on Neil's Healthy Meals, then please let me know.

      I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

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      Reader Interactions

      Comments

      1. Rebecca @ Strength and Sunshine

        July 07, 2016 at 12:15 pm

        Soup?! For lunch...and in the summer!? :O

        Reply
        • neil@neilshealthymeals.com

          July 07, 2016 at 7:39 pm

          Yeah totally Rebecca. 🙂

          But maybe it's cause our summer isn't really that hot? I mean today it's only about 15 degrees C here, I'm guessing it's much warmer where you are! 😀

          Reply
      2. rachel @ athletic avocado

        July 07, 2016 at 3:26 pm

        Such a light and refreshing summer meal! Pinned 🙂

        Reply
        • neil@neilshealthymeals.com

          July 07, 2016 at 7:40 pm

          Awesome, thank you so much Rachel! 🙂

          Reply
      3. Susie @ Suzlyfe

        July 07, 2016 at 7:53 pm

        OMG YOU WILL LOVE HAWAII. and San Fran. OMG EAT ALL THE FOODS WALK ALL THE PLACES. Amazing trip. I love that you went to see the gorillas this year and are going to America (which, to us, is not exotic, but still is) next year! You take amazing trips!

        Reply
        • neil@neilshealthymeals.com

          July 07, 2016 at 8:22 pm

          We cannot wait Susie! We save all our pennies for our holidays and live a pretty much minimal life in Glasgow to do so.

          But yes, we will do all the walking and most definitely eat all the foods 😀

          Reply
      4. Shashi @ RunninSrilankan

        July 07, 2016 at 10:16 pm

        Neil, I am not sure if I love this salad more or the fact that you talk about applying the 80/20 way to all aspects of life! Love hat philosophy! I wish y'all were stopping over in Atlanta too - but San Francisco is a wonderful option! Are y'all going to be staying there long enough to enjoy the sights? Cannot wait to follow y'all along...

        Reply
        • neil@neilshealthymeals.com

          July 08, 2016 at 7:37 am

          Ha ha, no problems Shashi, I'm just delighted that you are interested in the philosophy that Lynne and I have been living by now, and the one that has been working for us, not just in a diet and health sense, but also in our finances and careers and plans for the future. I'm looking forward to sharing that. Along with lot's more lovely food too! I'm just getting some stuff done on my site (from a recent SEO audit I had done) to make it faster and give Users a better experience first.

          We've got 4 days in San Francisco. End of March 2017. And we'll be doing all the sights, yes. Alcatraz etc. And I'd love to be able to take the wine train too. But we'll have to see. There's so much to see and do. And never enough time 😉

          Reply
      5. GiGi Eats

        July 10, 2016 at 12:09 am

        I should make this with cauli-rice! Although I guess no feta either, hmmmmm! So lemon cauliflower? LOL!

        Reply
        • neil@neilshealthymeals.com

          July 10, 2016 at 6:29 am

          Now there's an idea! Lemon cauliflower salad? Well you know how all my recipes are completely versatile! 😀

          Reply
      6. Joan Sullivan

        April 26, 2023 at 5:54 pm

        5 stars
        This looks delicious and really easy to eat Neil. Can't wait to try it. Thanks!

        Reply
        • Neil

          April 26, 2023 at 6:04 pm

          Thank you Joan. Let me know what you think when you've made it?

          Reply

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