Vegan Quinoa Salad
This vegan quinoa salad is a fresh, protein-rich bowl of fluffy quinoa, juicy tomatoes, crisp cucumbers, radishes and herbs, all brought together with a creamy blended mushroom-and-coconut dressing. It is light and refreshing but filling enough to be a full meal, which makes it perfect for warm-weather lunches, meal prep, or something to pack when you are heading out with friends.
I absolutely love a good quinoa salad, and after all, what’s not to love about it? One of the reasons I’m such a big fan of this specific type of salad (just like the rest of the globe, of course) is that quinoa is packed with nutrients. And if you don’t like salads in general, I truly believe this only means you haven’t found the perfect salad combo for you yet. This might be the one that changes your mind. In case you don’t know what to bring to the next get-together, don’t worry, I’ve got you: this salad will be just what you and your friends need for a memorable meal together.
What goes into this quinoa salad
The beauty of this recipe is that it splits into two simple parts: a bright, chopped vegetable-and-herb salad, and a creamy mushroom dressing you blend up in one go. Here is what each ingredient brings to the bowl:
- Quinoa is the base and the reason this salad keeps you satisfied for hours. It cooks up fluffy and carries the dressing well.
- Plum tomatoes, cucumbers and radishes give you juice, crunch and a peppery bite. Plum tomatoes hold their shape better than watery salad tomatoes, so the salad stays fresh instead of soggy.
- Parsley, mint and spring onions are what make it taste alive. Fresh herbs are not a garnish here, they are a main flavor.
- Mushrooms, coconut cream, garlic, soy sauce and Dijon mustard make up the dressing. The mushrooms are fried first, then blended with coconut cream for a rich, savory, dairy-free cream that ties everything together.
- Flour is fried briefly with the mushrooms to help thicken the dressing so it clings to the quinoa instead of pooling at the bottom.
How to cook the quinoa so it isn’t bitter
The single most important step in any quinoa dish is the quinoa itself. Raw quinoa is coated in a natural compound called saponin, which tastes bitter and soapy if you don’t rinse it away. So before you boil it, give the quinoa a good rinse under cold running water for a minute or two. If you skip this step, it will taste bitter, and I’m guessing you’d much prefer the fluffy quinoa instead.
Boil the quinoa until soft, then let it cool before you mix it into the salad. Warm quinoa will wilt your fresh herbs and cucumbers, so a little patience here keeps everything crisp. You’ll know it’s done when the little spiral germ pops out of each grain and the texture is tender but still has a slight bite.
Making the creamy mushroom dressing
This dressing is what sets the salad apart. Start by heating a little olive oil in a frying pan over medium heat and frying the sliced mushrooms until they turn golden. Don’t rush this: mushrooms release a lot of water, and you want that to cook off so their flavor concentrates. Once they’re golden, sprinkle in the flour and keep frying until the flour itself starts to take on color, which cooks out the raw taste and sets up the thickening.
Tip everything into a blender along with the coconut cream, garlic, soy sauce, Dijon mustard, black pepper and the herbs, then blend until you have a smooth, creamy mixture. If it’s too thick, add a splash of water until it pours the way you like. The coconut cream gives you all the richness of a dairy dressing with none of the dairy, and the Dijon and soy sauce keep it savory rather than sweet.
Tips for the best vegan quinoa salad
- Rinse and cool the quinoa for the reasons above. These two small habits make the biggest difference.
- Chop the vegetables evenly so every forkful has a bit of everything. A small, uniform dice makes the salad much nicer to eat.
- Season the salad itself, not just the dressing. A pinch of salt on the tomatoes and cucumbers draws out their flavor.
- Dress to taste. Start with less dressing than you think you need, toss, then add more. It’s easy to over-sauce and hard to take it back.
- Use full-fat coconut cream from the can rather than light coconut milk, or the dressing won’t be as thick and creamy.
Quinoa is one of those plant foods that gives you a solid dose of protein, which is part of why this salad leaves you satisfied rather than hungry an hour later. If you’re curious about where protein comes from on a plant-based plate, this guide on proteins in the vegan diet is a good read, and you’ll find more ideas in my collection of high-protein salad recipes.
Storage and make-ahead tips
This salad keeps well, which is exactly why it’s such a good meal-prep option. Store the salad and the mushroom dressing in separate airtight containers in the fridge for up to 3 days, and only combine them when you’re ready to eat so the vegetables stay crisp. The dressing may thicken as it chills; just stir in a little water to loosen it back up. If you’re planning ahead, you can cook the quinoa a day or two in advance and keep it refrigerated until you’re ready to assemble. It naturally holds up better than lettuce-based salads, so it travels well too, which brings me to my favorite way to enjoy it.
What to serve it with
This quinoa salad is hearty enough to stand on its own as a light lunch, but it also shines as part of a bigger spread. It’s the ideal thing to pack when you and some friends decide to go have a picnic somewhere nice, and you won’t believe how fast it disappears once you set it out. Serve it alongside other fresh plates like my summer salad or a creamy cauliflower salad, and if you’re building a whole quinoa-themed table, browse my other vegan quinoa recipes for inspiration.
If this becomes your new go-to picnic salad, I’d love to hear about it. Give the recipe a star rating below and drop a comment to tell me how your mushroom dressing turned out, or which herbs and veggies you swapped in to make it your own.
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Vegan Quinoa Salad
Ingredients
For the salad:
- 1 cup quinoa
- 8 plum tomatoes diced
- 4 cucumbers diced
- 4 radishes sliced
- 1 cup parsley chopped
- 3 spring onions chopped
- 5 mint leaves finely chopped
- 2 cloves garlic crushed
For the dressing:
- 1 cup mushrooms sliced
- 1 Tbsp flour
- 1 cup coconut cream from can
- 1 Tbsp soy sauce
- 1 tsp Dijon mustard
- 1 tsp black pepper ground
- 1 tsp olive oil
Instructions
- Boil quinoa until soft.
To prepare the dressing:
- Heat a frying pan with olive oil on medium heat.
- Add the sliced mushrooms and fry, stirring, until golden. Add the flour and continue frying until the flour begins to get golden.
- Remove from heat and place in a blender. Add the rest of the ingredients.
- Blend well in order to get a homogenous mixture with a creamy texture. Add more water if needed. Set aside.
To prepare the salad:
- In a large bowl, add all the salad ingredients and stir to combine.
- Serve with the mushroom dressing on top. Enjoy!
Frequently Asked Questions
Yes, it is fully vegan. Every ingredient is plant-based, including the creamy dressing, which uses coconut cream instead of any dairy. There are no eggs, milk, cheese, or honey anywhere in the recipe.
Raw quinoa is coated in a natural compound called saponin that tastes bitter and soapy. Rinsing the quinoa under cold water for a minute or two before boiling washes it away, so your salad tastes clean and nutty instead of bitter. This one step makes a big difference in the final flavor.
Stored in an airtight container, the salad keeps for up to 3 days in the fridge. For the best texture, keep the salad and the mushroom dressing in separate containers and combine them only when you are ready to eat, so the vegetables stay crisp.
Yes, it is a great make-ahead and meal-prep dish. You can cook the quinoa a day or two in advance and prepare the mushroom dressing separately. Chop the vegetables and assemble everything just before serving to keep the salad fresh and crunchy.
Quinoa is a plant food that provides a useful amount of protein, which is part of why this salad is filling and keeps you satisfied for hours. Combined with the fresh vegetables and the coconut-mushroom dressing, it works as a light but complete meal.
It is hearty enough to eat on its own as a light lunch, but it also works well as part of a picnic or buffet spread. Pair it with other fresh salads like a summer salad or a creamy cauliflower salad, and it travels well thanks to the sturdy quinoa base.
This dressing is simply incredible! Will try it on other salads as well, yum!
Thank you! Happy to hear you liked the recipe!