Blueberry Quinoa Salad
This Blueberry Quinoa Salad is a fresh, vibrant, and satisfying dish that comes together in just 30 minutes. Fluffy quinoa is tossed with juicy fresh blueberries, baby spinach, crumbled feta, toasted almonds, and torn fresh mint, then finished with a bright lemon honey dressing that ties every flavor together beautifully. It's naturally gluten-free, packed with plant-based protein, and holds up wonderfully in the fridge, making it perfect for meal prep, potlucks, or a light and nourishing weekday lunch.
Equipment
- Fine-mesh strainer For rinsing quinoa
- Medium saucepan with lid For cooking quinoa
- Large mixing bowl For assembling the salad
- Small bowl or jar with lid For making and storing the dressing
- Fork For fluffing cooked quinoa
- Sharp knife and cutting board For slicing red onion and preparing ingredients
- Measuring cups and spoons
- Whisk or small fork For emulsifying the dressing
- Salad spinner (optional) For washing and drying greens
- Small skillet (optional) For toasting nuts if using raw almonds or pecans
Ingredients
For the Salad
- 1 cup dry white quinoa about 185g; tri-color quinoa also works great for extra color
- 2 cups water or low-sodium vegetable broth about 480ml; broth adds extra flavor
- 1½ cups fresh blueberries about 220g; thawed frozen blueberries can be used, patted very dry
- 2 cups baby spinach or arugula about 60g, loosely packed
- ½ cup crumbled feta cheese about 75g
- ⅓ cup sliced almonds about 35g, toasted; candied pecans also work well
- ¼ cup red onion about 40g, thinly sliced; soak in cold water 5 minutes to mellow sharpness
- ¼ cup fresh mint leaves roughly torn
- ¼ cup dried cranberries optional, for extra sweetness
For the Lemon Honey Dressing
- 3 tablespoons extra virgin olive oil about 45ml
- 2 tablespoons fresh lemon juice about 30ml; from approximately 1 large lemon
- 1 tablespoon raw honey or pure maple syrup for a vegan version
- 1 teaspoon Dijon mustard
- ¼ teaspoon fine sea salt adjust to taste
- ¼ teaspoon freshly ground black pepper adjust to taste
Instructions
- Place 1 cup of dry quinoa in a fine mesh strainer and rinse under cold running water for 30 to 60 seconds, rubbing the grains gently with your fingers. This removes the natural saponin coating that can make quinoa taste bitter or soapy.
- Transfer the rinsed quinoa to a medium saucepan, add 2 cups of water or vegetable broth, and bring to a boil over medium-high heat. Reduce heat to low, cover, and simmer for 13 to 15 minutes until all liquid is absorbed.
- Remove the pan from heat, keep the lid on, and let the quinoa steam for 5 minutes, then fluff with a fork. Spread onto a large bowl or sheet pan and allow to cool completely to room temperature, about 10 to 15 minutes.
- In a small bowl or jar, combine the olive oil, fresh lemon juice, honey, Dijon mustard, salt, and black pepper. Whisk vigorously (or seal the jar and shake) until fully emulsified and smooth. Taste and adjust lemon juice or honey as needed.
- Rinse and pat the blueberries dry, thinly slice the red onion (soaking in cold water for 5 minutes if desired), and roughly tear the mint leaves by hand. If toasting raw nuts, cook in a dry skillet over medium heat for 3 to 5 minutes, stirring constantly, until golden and fragrant.
- Add the cooled quinoa and baby spinach to a large bowl and toss together, then add the blueberries, red onion, and mint. Drizzle about two-thirds of the dressing over the salad and gently toss to coat without crushing the berries.
- Top the salad with crumbled feta, toasted almonds, and dried cranberries if using, then gently toss once more or leave toppings on top for presentation. Taste, adjust seasoning or dressing as needed, and serve immediately with any remaining dressing on the side.
Notes
- Always rinse quinoa: Rinsing removes the natural saponin coating that can make quinoa taste soapy or bitter — it takes less than a minute and makes a noticeable difference.
- Cool quinoa completely: Adding warm quinoa to the salad will wilt the greens and soften the feta. Spread it on a sheet pan to speed up cooling.
- Fresh vs. frozen blueberries: Fresh blueberries give the best texture and won't bleed purple into the quinoa. If using frozen, thaw completely and pat very dry before adding.
- Use broth for extra flavor: Cooking quinoa in low-sodium vegetable broth instead of water adds a subtle savory depth that makes the whole salad taste more complex.
- Mellow the red onion: Soak thinly sliced red onion in cold water for 5 to 10 minutes, then drain and pat dry to reduce sharpness without losing crunch.
- Toast your nuts: Toasting almonds or pecans in a dry skillet for 3 to 5 minutes dramatically improves their flavor and crunch — don't skip this step.
- Meal prep tip: Store the dressing, nuts, and fresh blueberries separately and add them right before eating to keep everything fresh and crisp for up to 4 days.
- Vegan swap: Omit the feta or use a vegan feta alternative, and replace honey with pure maple syrup in the dressing to make this recipe fully vegan.
- Storage: Store leftover dressed salad in an airtight container in the fridge for up to 2 days. Undressed salad (without nuts and berries) keeps for up to 4 days.
- Make-ahead: The quinoa can be cooked up to 3 days in advance and stored in the fridge. The dressing can also be made up to 3 days ahead — just shake or whisk before using.
Nutrition
Serving: 1ServingCalories: 340kcalCarbohydrates: 38gProtein: 10gFat: 17gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gCholesterol: 17mgSodium: 280mgPotassium: 320mgFiber: 5gSugar: 11gVitamin A: 30IUVitamin C: 15mgCalcium: 10mgIron: 15mg
Tried this recipe?Let us know how it was!