This quinoa salad with feta comes together in under 15 minutes and keeps well in the fridge for up to 5 days, making it one of the best options for meal prep lunches. It is naturally gluten-free and vegetarian, packed with fresh vegetables and a bright basil-lemon dressing.
There are a handful of recipes I make on autopilot when I want something that feels like a real meal but asks almost nothing of me. This quinoa salad is one of them. It is gluten-free, vegetarian, and genuinely good, the kind of thing you make on a Sunday and then feel quietly smug about for the rest of the week.
The combination here is simple: fluffy quinoa, cherry tomatoes, cucumber, zucchini, fava beans and cubes of feta, all dressed in a basil-lemon vinaigrette with a small spoonful of mustard to hold it together. It is fresh, it is filling, and it takes about 15 minutes start to finish. If you have cooked quinoa already sitting in the fridge, you can be done in five.
I also love that this recipe is a starting point, not a strict set of rules. No fava beans? Use frozen peas or edamame. No zucchini? Throw in whatever is about to go soft in your crisper drawer. The dressing works with almost anything.
Check out my other recipes with feta:
Is quinoa salad good for meal prep?
Yes, and this one specifically is built for it. Quinoa holds up really well in the fridge, it does not get soggy the way leafy greens do. This salad can be stored in an airtight container for up to 5 days, which makes it ideal for packing work lunches or school lunches Monday through Friday. The one thing to know: dress it right before eating if you want to keep the vegetables at their crunchiest. Or just dress the whole thing at once and accept that by day four it will be a little softer but still very good, which honestly it is.
Is this quinoa salad a balanced meal?
It is more balanced than it looks. A serving (about 1.5 cups) gives you roughly:
- Calories: ~400 kcal
- Protein: ~14 g (from quinoa, fava beans and feta)
- Carbohydrates: ~38 g
- Fat: ~20 g (mostly from olive oil and feta)
- Fiber: ~6 g
Quinoa is one of the few plant-based foods that contains all nine essential amino acids, which makes it a solid protein base for a vegetarian meal. Pair it with a boiled egg or some grilled chicken on the side if you want more protein, but it stands well on its own.
Can I use something other than fava beans?
Absolutely. Fresh fava beans (also called broad beans) are the spring version of this salad, but they are not always easy to find. Frozen shelled edamame is the easiest swap: just thaw and toss in. Frozen peas work great too, just quickly boiled. If you want something with a bit more texture, canned chickpeas drained and rinsed are a good option. The salad is designed to work with whatever you have.
Quinoa salad with feta, fava beans and a basil-lemon dressing
A fresh, naturally gluten-free quinoa salad ready in under 15 minutes. Great for meal prep, school lunches and office lunches. Keeps in the fridge for up to 5 days.
4
servings5
minutes12
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Ingredients
- For the salad:
1/2 cup dry quinoa (90 g), rinsed
1 cup (240 ml) water
1 cup (150 g) cherry tomatoes, diced
1 small cucumber (about 1 cup / 130 g), diced
1 small zucchini (about 1 cup / 120 g), diced
1/2 cup (75 g) fresh fava beans, shelled (or frozen shelled edamame or frozen peas, thawed)
3.5 oz (100 g) feta cheese, cut into small cubes
Salt to taste
- For the dressing:
3 tbsp (45 ml) extra-virgin olive oil
2 tbsp (30 ml) fresh lemon juice or yuzu juice
1/2 tsp Dijon mustard
A small handful of fresh basil leaves (about 10 leaves)
1/4 tsp fine salt
How to
- Rinse the quinoa under cold water using a fine mesh strainer. Add to a small saucepan with 1 cup of water and a pinch of salt. Bring to a boil, then reduce to a low simmer, cover and cook for 12 minutes or until the water is fully absorbed. Remove from heat, fluff with a fork and let cool for a few minutes.
- While the quinoa cooks, prep your vegetables: halve the cherry tomatoes, dice the cucumber and zucchini, and shell the fava beans if using fresh. If using frozen edamame or peas, just thaw them at room temperature or briefly under boiling water.
- Make the dressing: combine the olive oil, lemon juice, mustard, basil leaves and salt in a small blender or food processor and blend until smooth. Alternatively, finely chop the basil and whisk everything together by hand.
- In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, zucchini and fava beans. Add the feta cubes. Pour the dressing over the top and toss gently to combine.
- Taste and adjust salt. Serve immediately or store in an airtight container in the fridge for up to 5 days.
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