Jamie Oliver Quinoa Salad

This is the kind of salad that sneaks up on you. You make it once — maybe because you’ve got a dusty jar of quinoa in the back of the cupboard and half a cucumber rolling around in the veg drawer — and suddenly it’s on repeat all week. It’s not fussy or fancy, but it’s everything you want: crunchy, tangy, filling without being heavy, and stupidly good with a dollop of hummus or a fried egg on top.

The first time I threw this together, I wasn’t expecting much. But then the lemon and garlic hit the parsley, and the warm quinoa soaked in all that dressing… and well, I stopped mid-chew to text a friend: “This salad bangs.” That’s the vibe. It’s low effort, high reward, and honestly kind of addictive.

Why You’ll Love It

• Light but filling — makes a solid lunch or side
• Vegan and gluten-free, but still full of flavour
• Meal-prep friendly (tastes better the next day)
• Uses basic ingredients but doesn’t taste basic
• Ridiculously flexible — throw in whatever’s knocking about
• The dressing is fresh, zingy, and goes with everything

Ingredients

• 1 cup uncooked quinoa (rinsed well)
• 2 cups water
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 medium cucumber, chopped
• 1 medium red bell pepper, chopped
• ¾ cup chopped red onion (about 1 small one)
• 1 cup flat-leaf parsley, finely chopped

For the Dressing

• ¼ cup extra virgin olive oil
• ¼ cup fresh lemon juice (from 2–3 lemons)
• 1 tbsp red wine vinegar
• 2 garlic cloves, minced or pressed
• ½ tsp fine sea salt
• Black pepper, to taste

How to Make It

Cook your quinoa properly:

Add the rinsed quinoa and water to a medium saucepan. Bring to a boil, then lower to a gentle simmer (think barely bubbling). Cook uncovered until water’s absorbed, about 15 minutes. Cover, remove from heat, and let it steam itself fluffy for 5 more minutes.

Chop your veg like you mean it:

While the quinoa cools, chop your cucumber, red pepper, onion, and parsley. Get everything roughly the same size so it mixes nicely — chunky but not mouthful-choking.

Make the dressing:

In a small bowl or jar, whisk together the olive oil, lemon juice, vinegar, garlic, salt, and a few grinds of black pepper. Taste it. Want more zing? Add more lemon. Too sharp? Add a splash more oil.

Mix it all up:

In a large bowl, toss together the chickpeas, chopped veg, and cooled quinoa. Drizzle over the dressing and toss again until everything’s glistening.

Let it sit (if you can wait):

For best flavour, let it rest for 10 minutes so the quinoa soaks in the dressing. Eat chilled or at room temp. Keeps for days, travels well, and honestly just gets better over time.

Common Mistakes and How to Dodge Them

Quinoa’s bitter or mushy?
Always rinse it before cooking to get rid of the bitter coating. And don’t overcook — once it’s fluffy, get it off the heat and let it steam.

Salad feels bland.
Check your seasoning. Salt matters, and so does the lemon. Add more acid if it’s falling flat.

Red onion too harsh?
Soak it in cold water for 10 mins before adding — takes out the sting.

Too wet or soggy?
Let quinoa cool completely before mixing, and use a slotted spoon if your chickpeas are holding on to water.

Storage and Reheating

Fridge:
Lasts beautifully for 4 days in a sealed container. Actually gets better on day two.

Freezer:
Technically you can freeze it, but the texture might take a hit. Not my top choice.

Reheat:
No need. This salad shines cold or at room temp.

Leftover tip:
Serve it on greens with more lemon juice and feta. Or scoop it up with crackers. Or wrap it in a pita. It’s versatile.

Frequently Asked Questions

Can I use pre-cooked quinoa?
Absolutely. You’ll need about 3 cups cooked. Let it cool before mixing.

What can I sub for chickpeas?
Black beans, white beans, or even lentils will work. Just keep the texture in mind.

Can I add extras?
Totally. Try chopped avocado, crumbled feta, olives, or toasted seeds.

Is this good for picnics or potlucks?
Yes! Travels well, doesn’t wilt, and pleases just about everyone.

Nutrition Facts (Per Serving):

• Calories: ~320
• Fat: 14g
• Carbs: 38g
• Protein: 9g
• Sodium: 300mg
• Sugar: 4g
• Fiber: 6g