Mediterranean Quinoa Salad

Mediterranean Quinoa Salad is a vibrant, wholesome dish packed with fresh vegetables, protein-rich quinoa, and classic Mediterranean flavors like lemon, olive oil, and herbs. It’s light yet filling, making it perfect as a side dish or a standalone meal. Whether you’re preparing lunch, a potluck contribution, or healthy meal prep, this colorful salad delivers bold taste and nourishing ingredients in every bite.

Why You’ll Love This Recipe

• Nutrient-dense and filling: Quinoa adds complete protein, fiber, and texture.
• Fresh and zesty flavors: Lemon juice, herbs, and olive oil brighten each bite.
• Perfect for meal prep: Holds up well in the fridge for several days.
• Gluten-free and vegetarian-friendly: Naturally free from gluten and adaptable for vegan diets.
• Versatile: Enjoy warm or cold, as a main or side, and with endless variation options.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/2 cup Kalamata olives, sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 2 tbsp fresh mint (optional)

For the Dressing:

• 1/4 cup extra virgin olive oil
• 2 tbsp lemon juice (freshly squeezed)
• 1 tsp red wine vinegar
• 1 clove garlic, minced
• 1/2 tsp dried oregano
• Salt and pepper, to taste

Directions

1. Cook the Quinoa
   In a medium saucepan, combine rinsed quinoa with water or broth. Bring to a boil, then reduce heat to low and cover. Simmer for 15 minutes or until the liquid is absorbed. Remove from heat and fluff with a fork. Let cool.
2. Make the Dressing
   In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, garlic, oregano, salt, and pepper until emulsified.
3. Combine the Salad
   In a large mixing bowl, add the cooked quinoa, cherry tomatoes, cucumber, bell pepper, red onion, olives, feta, parsley, and mint.
4. Dress and Toss
   Pour the dressing over the salad and toss until well coated. Adjust seasoning as needed.
5. Serve or Chill
   Serve immediately or refrigerate for at least 30 minutes to allow flavors to develop.

Servings and timing

• Servings: 4–6
• Prep time: 15 minutes
• Cook time: 15 minutes
• Total time: 30 minutes

Variations

• Add protein: Include grilled chicken, shrimp, or chickpeas for a heartier dish.
• Vegan version: Omit feta or use a plant-based alternative.
• Grain swap: Substitute quinoa with couscous, bulgur, or farro.
• Nutty crunch: Add toasted pine nuts or slivered almonds.
• Roasted veggies: Mix in roasted zucchini, eggplant, or artichoke hearts for added depth.

Storage/Reheating

Store in an airtight container in the refrigerator for up to 4 days. This salad is best served cold or at room temperature and does not require reheating.

FAQs

Can I make this salad ahead of time?

Yes, it tastes even better after sitting for a few hours as the flavors meld.

Is quinoa better cooked in broth or water?

Cooking in broth adds extra flavor, but water works well too.

Can I freeze Mediterranean quinoa salad?

Freezing is not recommended as the texture of the vegetables and quinoa will degrade.

Is this salad good for meal prep?

Absolutely. It holds up well for several days and can be portioned into containers.

What kind of olives should I use?

Kalamata olives offer a briny, rich flavor that complements Mediterranean dishes well.

Do I have to rinse quinoa before cooking?

Yes, rinsing removes the bitter outer coating called saponin.

Can I add leafy greens to this salad?

Yes, toss in arugula, baby spinach, or chopped romaine just before serving.

How do I make it dairy-free?

Omit the feta or use a dairy-free cheese substitute.

What can I serve with this salad?

Serve with grilled meats, falafel, pita, or alongside hummus for a full Mediterranean meal.

How do I keep the salad from becoming soggy?

Ensure the quinoa is completely cooled and drained before mixing with vegetables and dressing.

Conclusion

Mediterranean Quinoa Salad is a refreshing, wholesome dish that’s easy to prepare, full of color, and bursting with flavor. It’s ideal for lunches, light dinners, or side dishes that make you feel good with every forkful. Packed with nutrition and customizable to your preferences, it’s a staple salad worth coming back to again and again.

Print