Gluten-Free Quinoa Salad Recipe
Quinoa is a seed, not a grain, so it's naturally gluten-free without any substitution needed, and rinsing it before cooking strips the bitter saponin coating so the finished salad tastes clean instead of soapy. Cooling the quinoa fully before dressing it keeps the grains separate and fluffy instead of clumping into a paste.
- Prep
- 15 min
- Cook
- 20 min
- Total
- 35 min
- Servings
- 6
Ingredients
- 1 cup quinoa, uncooked
- 2 cups water or vegetable broth
- 1 medium English cucumber, diced
- 1 1/2 cups cherry tomatoes, halved
- 1 can (15 oz) canned chickpeas, drained and rinsed
- 1/2 cup feta cheese, crumbled
- 1/4 cup red onion, finely diced
- 1/3 cup fresh parsley, chopped
- 1/3 cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 3/4 teaspoon salt
Nutrition per serving
- Calories
- 214
- Protein
- 7g
- Carbs
- 30g
- Fat
- 8g
Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.
Need different units or a different yield? Try our Conversion Calculator →
Instructions
- 1Rinse the quinoa in a fine-mesh strainer under cold running water for about a minute, rubbing the seeds together, until the water runs mostly clear.
- 2Combine the rinsed quinoa and water (or broth) in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, until the liquid is absorbed and the germ has spiraled out from each seed.
- 3Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork and spread onto a rimmed sheet pan to cool completely, about 15 minutes.
- 4While the quinoa cools, dice the cucumber, halve the cherry tomatoes, drain and rinse the chickpeas, and finely dice the red onion.
- 5In a small jar or bowl, whisk together the olive oil, lemon juice, oregano, and salt until emulsified.
- 6In a large bowl, combine the cooled quinoa, cucumber, tomatoes, chickpeas, red onion, and parsley.
- 7Pour the dressing over the salad and toss to coat evenly. Fold in the crumbled feta last, so it doesn't break down into the dressing.
- 8Taste and adjust with extra salt or a squeeze of lemon juice, then serve at room temperature or chilled.
Tips & variations
- Double-check any packaged quinoa's label if cross-contamination is a strict concern; quinoa itself is gluten-free, but some brands are processed in facilities that also handle wheat.
- Swap the feta for a dairy-free feta alternative or omit it entirely to make the salad vegan.
- Add diced avocado just before serving for extra creaminess, it browns quickly, so fold it in right before the salad goes to the table.
- Toast the rinsed, drained quinoa in the dry saucepan for 2 minutes before adding liquid for a slightly nuttier flavor.
Storage & reheating
Store the salad in an airtight container in the refrigerator for up to 4 days. The flavor actually improves after a few hours as the dressing soaks in. Add fresh herbs and a splash of lemon juice before serving leftovers, since the cucumber releases water as it sits.
Tips from the Tulo kitchen
- A fine-mesh strainer is worth using over a colander; quinoa's individual seeds are small enough to slip through standard colander holes.
- If the salad tastes flat after chilling, it's usually because the acid mellowed; a fresh squeeze of lemon juice right before serving fixes it.
FAQ
Is quinoa naturally gluten-free?
Yes. Quinoa is a seed, not a wheat relative, so it contains no gluten at all. It's a good stand-in for couscous, bulgur, or pasta salads for anyone avoiding gluten.
Why does my quinoa taste bitter?
Unrinsed quinoa retains saponins, a natural bitter coating on the seed. Rinsing it thoroughly under cold water before cooking removes most of this bitterness.
Can this salad be made ahead for meal prep?
Yes. It holds well for up to 4 days refrigerated and is sturdier than lettuce-based salads since quinoa doesn't wilt; just add avocado, if using, right before eating.
What's the correct quinoa-to-water ratio?
Use 2 cups of liquid for every 1 cup of dry quinoa. That ratio yields about 3 cups of cooked quinoa and produces tender, fully hydrated seeds without a mushy texture.
