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Spring Vegetable Quinoa Salad

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By Vivian Clarke • April 1st, 2026
Spring vegetable quinoa salad in a white bowl with bright radishes and fresh herbs Save to Pinterest
Spring vegetable quinoa salad in a white bowl with bright radishes and fresh herbs | seasonedstates.com

This bright and nourishing bowl combines fluffy quinoa with a medley of crisp spring vegetables including sugar snap peas, asparagus, radishes, cherry tomatoes, and fresh peas. The vegetables are briefly blanched to preserve their vibrant color and satisfying crunch, then tossed with cooled quinoa and fresh herbs like parsley, mint, and chives. A zesty lemon-herb vinaigrette made with olive oil, Dijon mustard, garlic, and a touch of honey brings everything together with bright, tangy flavors. Ready in just 35 minutes, this versatile dish works beautifully as a light lunch on its own or as a colorful side alongside grilled proteins.

Last spring, I discovered sugar snap peas at the farmers market and bought way too many. That happy accident led me to create this salad when I needed something to use them all up before they lost their crunch.

I made this for a picnic last May and my friend asked for the recipe before she even finished her first serving. Thats when I knew this wasnt just another grain salad.

Ingredients

  • 1 cup quinoa: Rinse thoroughly until water runs clear, this removes bitterness
  • 2 cups water: The standard 2 to 1 ratio gives perfect fluffy results every time
  • ½ teaspoon salt: Just enough to season the quinoa as it cooks
  • 1 cup sugar snap peas: Look for bright green pods that snap when you bend them
  • 1 cup asparagus: The tips should be tightly closed and firm
  • 1 cup radishes: Thin slices add the most beautiful peppery crunch
  • ½ cup cherry tomatoes: They burst with sweetness against the crisp vegetables
  • ½ cup shelled peas: Fresh peas make this worth it but frozen work perfectly
  • ¼ cup red onion: A little goes a long way for that sharp bite
  • ¼ cup fresh parsley: Flat leaf has more flavor than curly
  • 2 tablespoons fresh mint: This is the secret that makes everything taste bright
  • 2 tablespoons chives: Their mild onion flavor ties everything together
  • ¼ cup feta cheese: Optional but I never skip it anymore
  • 3 tablespoons olive oil: Extra virgin really matters here
  • 2 tablespoons lemon juice: Fresh squeezed, nothing from a bottle
  • 1 teaspoon Dijon mustard: Helps the vinaigrette stay emulsified
  • 1 teaspoon honey: Balances the acidity and highlights vegetables sweetness
  • 1 garlic clove: Minced finely so no one gets an overwhelming bite

Instructions

Cook the quinoa:
Rinse until the water runs clear, then simmer with water and salt for 15 minutes until fluffy. Let it cool completely before mixing.
Blanch the vegetables:
Boil the asparagus, snap peas, and peas for exactly 2 minutes. Ice bath immediately keeps them vibrant and stops cooking.
Combine everything:
Mix the cooled quinoa with all vegetables and herbs in your largest bowl.
Make the vinaigrette:
Whisk together oil, lemon juice, mustard, honey, garlic, salt, and pepper until thickened.
Toss and serve:
Pour dressing over salad and mix thoroughly. Top with feta and serve within a couple hours.
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| seasonedstates.com

This recipe became my go to for bringing to new parents and friends who need dinner. Something about all those fresh colors feels like an edible hug.

Make It Your Own

I have swapped in zucchini ribbons, blanched green beans, and even corn when peas are not in season. The vinaigrette works with almost any vegetable combination.

Meal Prep Magic

This salad holds up beautifully for days. The vegetables soften slightly but the quinoa keeps its texture and the flavors actually develop more depth overnight.

Serving Suggestions

Serve alongside grilled chicken or fish for a complete meal that feels light but satisfying.

  • Add grilled tofu to make it a filling main dish
  • Serve in lettuce cups for a low carb option
  • Top with sliced avocado for extra creaminess
Fluffy spring vegetable quinoa salad topped with crumbled feta and zesty lemon dressing Save to Pinterest
Fluffy spring vegetable quinoa salad topped with crumbled feta and zesty lemon dressing | seasonedstates.com

Spring in a bowl, every single time.

Recipe Questions & Answers

Yes, you can prepare the quinoa and blanch the vegetables up to 24 hours in advance. Store them separately in airtight containers in the refrigerator. Toss with the vinaigrette just before serving for the best texture and flavor. The dressed salad stays fresh for up to 2 hours when chilled.

You can easily customize with other spring vegetables like thinly sliced zucchini, blanched green beans, or shredded carrots. In summer, try adding diced cucumber or bell peppers. The key is using vegetables that maintain some crunch when raw or require minimal cooking.

Yes, this dish is naturally gluten-free and vegetarian. Quinoa is a complete protein grain that's safe for those avoiding gluten. For a vegan version, simply omit the feta cheese or substitute it with a plant-based alternative or avocado for creaminess.

Store leftover salad in an airtight container in the refrigerator for up to 3 days. Note that the vegetables may soften slightly over time. If meal prepping, keep the vinaigrette separate and dress individual portions just before eating to maintain the best texture.

Absolutely. While parsley, mint, and chives provide a classic spring flavor profile, you can substitute or add other fresh herbs like basil, dill, cilantro, or tarragon. Feel free to adjust based on what you have available or your personal taste preferences.

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Spring vegetable quinoa salad in a white bowl with bright radishes and fresh herbs
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Spring Vegetable Quinoa Salad

Fluffy quinoa meets crisp spring vegetables in a zesty lemon-herb dressing for a vibrant, refreshing dish.

Prep 20m
Cook 15m
Total 35m
Servings 4
Difficulty Easy

Ingredients

Quinoa Base

  • 1 cup quinoa
  • 2 cups water
  • ½ teaspoon salt

Fresh Vegetables

  • 1 cup sugar snap peas, trimmed and halved
  • 1 cup asparagus, cut into 1-inch pieces
  • 1 cup radishes, thinly sliced
  • ½ cup cherry tomatoes, halved
  • ½ cup shelled fresh or frozen peas
  • ¼ cup red onion, finely diced

Herbs & Garnish

  • ¼ cup fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped
  • 2 tablespoons chives, finely sliced
  • ¼ cup crumbled feta cheese (optional)

Lemon-Herb Vinaigrette

  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • 1 garlic clove, minced
  • Salt and freshly ground black pepper, to taste

Instructions

1
Prepare the Quinoa: Rinse quinoa thoroughly under cold running water until water runs clear. Combine quinoa, water, and salt in a medium saucepan. Bring to a boil over high heat, then reduce heat to low, cover tightly, and simmer for 15 minutes until water is completely absorbed. Remove from heat and let stand covered for 5 minutes. Fluff gently with a fork and transfer to a large baking sheet to cool completely.
2
Blanch the Vegetables: Bring a large pot of salted water to a rolling boil. Add asparagus pieces, sugar snap peas, and fresh peas. Blanch for exactly 2 minutes until vegetables are bright green and tender-crisp. Immediately drain and transfer to an ice water bath to halt cooking. Drain thoroughly and pat dry with clean towels.
3
Combine Salad Components: In a large mixing bowl, combine cooled quinoa, blanched vegetables, radishes, cherry tomatoes, red onion, fresh parsley, mint, and chives. Toss gently to distribute ingredients evenly.
4
Prepare the Vinaigrette: In a small bowl or glass jar, whisk together olive oil, lemon juice, Dijon mustard, honey, minced garlic, salt, and black pepper. Whisk vigorously for 1-2 minutes until mixture is fully emulsified and slightly thickened.
5
Dress and Serve: Pour vinaigrette over salad and toss gently but thoroughly to coat all ingredients. Taste and adjust seasoning with additional salt and pepper if needed. Transfer to a serving platter or individual bowls. Top with crumbled feta cheese if desired. Serve immediately or refrigerate for up to 2 hours before serving.
Additional Information

Equipment Needed

  • Medium saucepan with tight-fitting lid
  • Large stockpot
  • Large mixing bowl
  • Small mixing bowl or glass jar
  • Whisk
  • Chef's knife and cutting board
  • Colander or strainer
  • Kitchen towels

Nutrition (Per Serving)

Calories 260
Protein 8g
Carbs 33g
Fat 11g

Allergy Information

  • Contains dairy when feta cheese is included. Omit feta or use a certified dairy-free alternative for a vegan, dairy-free version.
  • Individuals with gluten sensitivity should verify that Dijon mustard and all seasonings are certified gluten-free. While quinoa is naturally gluten-free, cross-contamination can occur during processing.
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Vivian Clarke

Sharing easy, wholesome recipes and real-life cooking tips for fellow food lovers.