InternationalSaladsVegetarianGluten FreeVeganHigh FiberUnder 300 CaloriesQuick Meals30 Minute MealsFat Loss Friendly

Quinoa Salad with Cilantro Dressing

Quinoa Salad with Cilantro Dressing is a Salads international recipe with 264 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

264 kcal

Total Time

15 min

Servings

1

Protein

22.7 g

About This Recipe

The story behind Quinoa Salad with Cilantro Dressing

Quinoa Salad with Cilantro Dressing is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around quinoa, tomato, and cucumber.

Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 264 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Quinoa Salad with Cilantro Dressing worth coming back to.

Ingredients

  • Quinoa3/4 cup (150 g)
  • Tomato1/2 count (65 g)
  • Cucumber1/3 cup (40 g)
  • Olive Oil1/2 tablespoon (5 ml)
  • Vinegar1 tablespoon (10 g)
  • Cilantro1 tablespoon (3 g)
  • Onion1/4 count (38 g)
  • Bell Pepper1/4 count (30 g)

Instructions

  1. 1

    Step 1

    For this recipe you need cooked quinoa.

  2. 2

    Step 2

    Cut the tomato and bell pepper into medium pieces. You can use yellow or any color you have.

  3. 3

    Step 3

    Dice the cucumber and chop the onion. If you want, you can soak it into salted water to reduce its bitterness.

  4. 4

    Step 4

    For the vinaigrette: Chop the cilantro and mix with olive oil, vinegar and a pinch of salt. You can replace the vinegar with lemon juice.

  5. 5

    Step 5

    Put the quinoa, tomato, cucumber and bell pepper in a bowl.

  6. 6

    Step 6

    Pour the cilantro dressing, mix well and serve.

Nutrition Snapshot

Macros and micros at a glance

66/ 100

Forkd Score · Strong

This recipe scores well for protein density and fiber density relative to its per-serving calories.

Calories

264

Protein

22.7g

Carbs

105g

Fat

14g

Fiber

12.3g

Micronutrients

Unlock Micronutrients In The App

See vitamins and minerals in Forkd AI.

Download the app to check micronutrients while keeping your calories and macros in one place.

Download Forkd AI on the App Store

Diet and Allergen Guide

Vegetarian

Yes

Vegan

Yes

Gluten Free

Yes

Dairy Free

No

Allergens

Tree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Quinoa Salad with Cilantro Dressing can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Quinoa Salad with Cilantro Dressing

How many calories are in Quinoa Salad with Cilantro Dressing?

Quinoa Salad with Cilantro Dressing has about 264 calories per serving based on the current ingredient list and serving size on this page.

How long does Quinoa Salad with Cilantro Dressing take to make?

Quinoa Salad with Cilantro Dressing takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Quinoa Salad with Cilantro Dressing?

Most ingredients in Quinoa Salad with Cilantro Dressing can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Quinoa Salad with Cilantro Dressing?

Quinoa Salad with Cilantro Dressing can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.

Can I freeze Quinoa Salad with Cilantro Dressing?

Quinoa Salad with Cilantro Dressing is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.

How do I reheat Quinoa Salad with Cilantro Dressing?

Quinoa Salad with Cilantro Dressing is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.

Can I scale Quinoa Salad with Cilantro Dressing up or down?

Yes. Quinoa Salad with Cilantro Dressing is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.

What pan or dish should I use for Quinoa Salad with Cilantro Dressing?

A large skillet, saucepan, or sheet pan works well for Quinoa Salad with Cilantro Dressing. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.

How do I know when Quinoa Salad with Cilantro Dressing is cooked properly?

Quinoa Salad with Cilantro Dressing is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.

Is Quinoa Salad with Cilantro Dressing suitable for vegetarians?

Yes. Quinoa Salad with Cilantro Dressing is suitable for vegetarians as written.

Is Quinoa Salad with Cilantro Dressing gluten-free?

Yes. Quinoa Salad with Cilantro Dressing is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Quinoa Salad with Cilantro Dressing?

Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Quinoa Salad with Cilantro Dressing ahead of time?

Quinoa Salad with Cilantro Dressing can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Quinoa Salad with Cilantro Dressing for my calorie or macro goals?

To make Quinoa Salad with Cilantro Dressing higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.

Personalize This Recipe

Download Forkd and compare this recipe against your own calorie target.

See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.

Download on the App Store
Scan to download Forkd on the App Store

Scan to save Forkd on your phone.

Book a call with our teamFree 7-day access
Use the calorie calculator

Recipe Emails

Get recipe ideas and nutrition tips in your inbox.

If you liked Quinoa Salad with Cilantro Dressing, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.

Similar Recipes

More recipes like this one