Diabetes-Friendly Quinoa Salad

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  • 1 cup quinoa, rinsed and drained
  • 2 cups water or low-sodium vegetable broth
  • 1 cup diced cucumber
  • 1 cup cherry tomatoes, halved
  • 1/2 cup diced red bell pepper
  • 1/4 cup finely chopped red onion
  • 1/4 cup chopped fresh parsley
  • 1/4 cup crumbled feta cheese (optional)
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • Salt and pepper to taste


  1. In a medium saucepan, combine the quinoa and water or broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is tender and the liquid is absorbed. Remove from heat and let cool.q

  2. In a large bowl, combine the cooked quinoa, cucumber, cherry tomatoes, red bell pepper, red onion, parsley, and feta cheese (if using).

  3. In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper. Pour the dressing over the quinoa mixture and toss to coat evenly.

  4. Serve the quinoa salad immediately, or refrigerate for at least 30 minutes to allow the flavors to meld. 

Enjoy as a light and nutritious meal or side dish, perfect for managing blood sugar levels while still enjoying delicious food!

Nethmi Rodrigo

Nethmi Rodrigo

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