Healthy Quinoa Salad

This Healthy Quinoa Salad is packed with colorful vegetables and tossed in an easy peasy whisk-and-pour Mediterranean dressing. I cannot WAIT for y’all to try this superfood salad!

Healthy Quinoa Salad

I’ve been all about light and healthy meals lately, and cannot wait to share my kale quinoa salad with y’all! It’s fast, fresh, and flipping delicious!

As written, this crazy nutritious salad is vegan and gluten-free, making it a plant-based powerhouse as both a main dish and a side!

If you’re simply vegetarian and are jonesin’ for some feta cheese on top of this crazy colorful salad, go for it!

I also love it with chopped avocado. Craving a kiss of sweetness? Dried cranberries make a crazy tasty mix-in as do candied pecans or walnuts. The mix-ins are endless so empty out that crisper drawer, raid your pantry, and get your booty in the kitchen! We have an epic quinoa salad to create!

Healthy Quinoa Salad in Bowl

Healthy Quinoa Salad

There’s so much to love about this superfood salad! Kale and quinoa make a rockstar combo studded with carrots, corn, bell pepper, green onion, and edamame, then tossed in a fresh and flavorful homemade dressing. I could pretty much make this every week and never tire of it. It’s crazy tasty and a fantastic way to up your veggie intake!

I used regular white quinoa for this recipe but feel free to try it with red or tri-color quinoa as well!

Healthy Quinoa Salad
5 from 14 votes

Healthy Quinoa Salad

This Healthy Quinoa Salad is packed with colorful vegetables and tossed in an easy peasy whisk-and-pour Mediterranean dressing. I cannot WAIT for y'all to try this superfood salad packed with edamame, kale, corn, peppers, carrots, and quinoa!

Course Salad
Cuisine Mediterranean
Keyword Healthy Quinoa Salad
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 servings
Calories 321 kcal
Author Jenn Laughlin - Peas and Crayons


  • 1 cup dry quinoa
  • 1.5 cups water
  • 5 cups chopped curly kale
  • 1/2 tsp healthy oil (avocado, olive, etc...)
  • 1/8 tsp salt
  • 1.5 cups frozen sweet corn (Steam if frozen or sauté if using fresh from the cob)
  • 1 cup frozen edamame
  • 1/2 cup shredded carrots
  • 1 bell pepper chopped (any color)
  • 2-4 TBSP green onion
  • additional salt and pepper to taste if desired


  • 1/2 cup avocado oil (olive oil works great too)
  • 1/4 cup red wine vinegar
  • 2 TBSP fresh chopped parsley
  • 2 cloves garlic minced
  • 1/2 tsp dried oregano leaves
  • 1/2 tsp dried basil leaves
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper


  1. First rinse and drain your quinoa using a mesh strainer or sieve. Bring a small pot to medium heat and lightly toast the quinoa to remove any excess water. Stir as it toasts for just a few minutes. This step is optional but really adds to the nuttiness and fluff factor of the quinoa! Next add your water, set burner to high, and bring to a boil. Once boiling, reduce heat to low and simmer, covered with the lid slightly ajar, for 12-13 minutes or until quinoa is fluffy and the liquid has been absorbed.
  2. While the quinoa cooks, wash and dry your chopped kale (I use my trusty salad spinner) and massage with a drizzle of oil and a pinch of salt for extra-tender kale that tastes GREAT! Toss kale with shredded carrot, bell pepper, and green onion in a large bowl.
  3. Next steam edamame and corn per package instructions and set aside to cool.
  4. For the dressing, combine all the ingredients listed in a small bowl and whisk together. Additionally you can add all the ingredients to a lidded mason jar and shake well.
  5. Once your quinoa is ready, fluff with a fork and season with salt and pepper, to taste.  For a chilled salad, allow the quinoa, edamame and corn to chill in the fridge for 15-20 minutes. For a room temperature salad, simply set aside to cool off slightly and then add to the rest of your veggies.
  6. Ready to eat? Pour half dressing over salad and mix well. Allow friends/family to add additional dressing to taste.

Recipe Notes

Have fresh oregano and/or basil on hand? sweet! Fresh herbs have a more mild flavor so you can totally use a little extra of each, to taste.

I like to make a big batch of steamed corn and edamame at the start of the week so I can toss it into salads, rice, and stir-fry dishes all week long. Feel free to follow suit!

Meal prepping? This salad can be kept in the fridge for easy weekly meal prep or as make-ahead prep for a party or gathering. Simply add more dressing before serving as the quinoa and veggies will soak up all the deliciousness in the fridge. You can also store the dressing and salad in separate containers and combine before serving. Easy peasy!

Nutrition facts below are an estimate provided by an online nutrition calculator.  Salad calculated before dressing is added.

Nutrition Facts
Healthy Quinoa Salad
Amount Per Serving
Calories 321 Calories from Fat 54
% Daily Value*
Fat 6g9%
Sodium 126mg5%
Potassium 1059mg30%
Carbohydrates 54g18%
Fiber 7g29%
Sugar 5g6%
Protein 16g32%
Vitamin A 12155IU243%
Vitamin C 145.5mg176%
Calcium 178mg18%
Iron 4.5mg25%
* Percent Daily Values are based on a 2000 calorie diet.

healthy quinoa salad process shot

healthy tossed quinoa salad

how to make quinoa salad

Making quinoa salads is so easy! I like to use this tutorial to make ultra-fluffy quinoa for my salads. The rinsing and toasting is totally key for nutty, flavorful quinoa!

Of course the best part is that you can make a big batch of quinoa for the week and use it in dishes all week long. Meal-prep FTW! Some of my favorite things to make with the extra quinoa are Quinoa Black Bean Veggie Burgers and Greek Quinoa Bowls – SO GOOD!

To turn a bowl-o-quinoa into a healthy quinoa salad, you’ll simply add your favorite veggies and salad dressing! When it comes to quinoa salad, anything goes! You can add peppers, tomato, corn, spinach, kale, olives, avocado, carrot, radish, and anything else your heart desires!

hungry for more?

If you get a chance to try this tasty vegetarian quinoa salad, let me know! You can leave me a comment here (LOVE checking those daily!) or tag @PEASandCRAYONS on Instagram so I can happy dance over your creations. I can’t wait to see what you whip up!

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Recipe Rating


  • BC

    5 stars
    I have made this twice now and have passed on the recipe to a couple people. I really like how vibrant your pictures are. I also am the type of person who is still learning to cook so having a salad recipe is super helpful and inspiring.
    I really appreciate how veggie forward your recipes are. Thank you

  • Tiffany Thomas-Killam

    5 stars
    Oh my goodness! We loved this. So much flavor and very filling. My husband who normally says “Quinoa tastes like rocks!” – even enjoyed it. Great recipe. Thanks for sharing.

    • Literally cracking up over his usual descriptor of quinoa OMG! Too too funny! I’m so glad this salad won you both over! xoxo

  • Pam

    5 stars
    Delicious and easy

  • Stephanie melcher

    5 stars
    I am new to being a vegan, and was on the search for yummy food. This salad is delicious, tons of flavor, very filling and pretty!

    • I’m so glad you enjoyed it Stephanie! xoxo

  • Rawan

    5 stars
    What can I use instead of wine?

    • Hi Rawan! I used red wine vinegar but you can use apple cider vinegar or your favorite light and fruit vinegar for the dressing!

  • Jolanta

    5 stars
    Very tasty, I made this salad twice already. Definitely a keeper ??

  • Sandra M

    5 stars
    Made this salad twice with my daughter. SUPER yummy. We added a cup of peas as well + extra salt and pepper. So glad we stumbled upon this recipe – Thank you!!

    • Yay!!! So. happy y’all enjoyed it! Love the addition of peas – totally brilliant!

  • Sandra M

    5 stars
    Made this salad twice with my daughter. SUPER yummy. We added a cup of peas as well + extra salt and pepper. So glad we stumbled upon this recipe – Thank you!!

  • Dawn Molinero

    5 stars
    Hey Jenn…this salad was absolutely delicious. My husband raved about it and although we both at a healthy portion, we didn’t feel bogged down or overly full. Yum!!

    • So happy you both enjoyed it Dawn! Thank you!

  • Jen C.

    5 stars
    I had honestly never eaten kale or edamame before trying this recipe. I am in love! I have a friend who is a running coach and she stresses both veggies need to be in your diet. I felt so healthy just eating this salad. It is very light and perfect for a summer afternoon. The dressing is so simple yet provides a huge punch of flavor.

    • SO STOKED you gave them both a chance and loved it! Thanks Jen!

  • Kristen

    5 stars
    I am all about fresh and healthy meals too and QUINOA! We loved the dressing of this salad. Just perfect.

  • Shiho

    5 stars
    I fell in love with this salad at first site because it has edamame in it! Thank you for sharing the recipe. It is great!

  • Misrii - Homemade Food

    5 stars
    Oh yum. My boys would be in heaven if I made these for them (as would I). You make the best stuff. Keep the good recipes coming! Thank you for linking this up. Mmmm.

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