Why You’ll Love This Recipe
Mediterranean Quinoa Salad is the ideal balance of textures and flavors, offering the nutty crunch of quinoa, the creaminess of feta, and the freshness of vegetables like cucumber, tomatoes, and bell peppers. The bright and zesty lemon dressing perfectly complements the ingredients, making it both refreshing and filling. Whether you’re looking for a light lunch, a picnic dish, or a nutritious side for dinner, this quinoa salad has you covered. It’s also highly customizable, so you can add or substitute ingredients based on what you have on hand.
Ingredients
For the Salad:
- 1 cup quinoa (rinsed)
- 2 cups water or vegetable broth (for cooking quinoa)
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped (optional)
- 1/4 cup bell pepper, diced (optional)
For the Lemon-Oregano Dressing:
- 1/4 cup olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon Dijon mustard (optional)
- 1 garlic clove, minced
- Salt and pepper to taste
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Cook the Quinoa:
- In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover, and cook for 15-20 minutes, or until the quinoa is tender and the liquid is absorbed. Remove from heat and let it sit for 5 minutes. Fluff with a fork and allow the quinoa to cool slightly.
- Prepare the Vegetables:
- While the quinoa is cooking, chop the cucumber, tomatoes, red onion, olives, bell pepper (if using), and fresh herbs.
- Make the Dressing:
- In a small bowl or jar, whisk together the olive oil, lemon juice, dried oregano, Dijon mustard (if using), minced garlic, salt, and pepper until well combined.
- Assemble the Salad:
- In a large bowl, combine the cooked and slightly cooled quinoa with the chopped vegetables, feta cheese, parsley, and mint (if using). Drizzle with the lemon-oregano dressing and toss until everything is well coated.
- Serve:
- Serve immediately, or refrigerate the salad for 30 minutes to allow the flavors to meld. Garnish with additional fresh herbs, if desired, and enjoy!
Servings and Timing
- Servings: 4-6 servings
- Prep Time: 10-15 minutes
- Cook Time: 15-20 minutes
- Total Time: 30-35 minutes
Variations
- Add Protein: You can easily make this salad more filling by adding grilled chicken, shrimp, or chickpeas for added protein.
- Vegan Version: Skip the feta or replace it with vegan feta cheese or tahini for a creamy, plant-based alternative.
- Add Nuts: For extra crunch, add toasted pine nuts, walnuts, or slivered almonds to the salad.
- Spicy Kick: Add a pinch of red pepper flakes or chopped jalapeños to the dressing for a spicy twist.
- Roasted Vegetables: For added depth of flavor, try adding roasted vegetables like zucchini or eggplant.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors actually improve as the salad sits.
- Freezing: This salad is not ideal for freezing due to the fresh vegetables and feta, but it can be stored for up to 3 days in the fridge.
- Reheating: This salad is best enjoyed cold, but if you prefer it warm, you can lightly warm the quinoa before mixing it into the salad.
FAQs
1. Can I use a different grain instead of quinoa?
Yes, you can substitute quinoa with couscous, farro, or bulgur. Just adjust the cooking times according to the grain you choose.
2. Can I use a different type of cheese instead of feta?
Yes, you can use goat cheese, ricotta, or even a vegan cheese alternative if you prefer.
3. Can I make this salad ahead of time?
Yes, this salad can be made ahead of time. In fact, it tastes even better after sitting for a few hours or overnight as the flavors meld. Just store it in an airtight container in the refrigerator.
4. Is this salad gluten-free?
Yes, quinoa is naturally gluten-free, making this salad a great gluten-free option.
5. Can I add other vegetables to the salad?
Yes, feel free to add other vegetables such as roasted red peppers, cucumbers, or olives. You can also toss in some avocado for extra creaminess.
6. How do I make the salad spicier?
For a spicy kick, add red pepper flakes to the dressing, or chop a jalapeño and mix it into the salad.
7. Can I use dried herbs instead of fresh herbs?
Yes, you can use dried herbs, but keep in mind that fresh herbs will add a more vibrant flavor. If using dried herbs, reduce the amount by half.
8. Can I add protein to this salad?
Yes, grilled chicken, shrimp, or even chickpeas can be added to the salad for extra protein.
9. Can I use bottled lemon juice instead of fresh lemon juice?
While fresh lemon juice is preferred for the best flavor, bottled lemon juice can be used in a pinch.
10. How can I make this salad even more filling?
To make the salad more filling, you can add chickpeas, grilled chicken, or quinoa in larger quantities for a heartier meal.
Conclusion
Mediterranean Quinoa Salad is a delightful and healthy dish that’s packed with fresh vegetables, vibrant flavors, and plenty of nutrients. With its crisp veggies, creamy feta, and zesty lemon-oregano dressing, it’s a dish that can be enjoyed as a light lunch, a side, or even a main course. The salad is easy to customize to suit your tastes, making it a versatile addition to your recipe collection. Whether you’re meal prepping for the week or serving it at a gathering, this Mediterranean quinoa salad will never disappoint.
PrintMediterranean Quinoa Salad
Mediterranean Quinoa Salad is a vibrant, refreshing dish that combines the nutty quinoa, crisp vegetables, briny olives, and creamy feta, all tossed with a zesty lemon-oregano dressing. This salad is perfect as a light meal, side dish, or meal prep option.
- Prep Time: 10-15 minutes
- Cook Time: 15-20 minutes
- Total Time: 30-35 minutes
- Yield: 4-6 servings
- Category: Salad
- Method: Boiling, Chopping, Whisking
- Cuisine: Mediterranean
- Diet: Vegan
Ingredients
- 1 cup quinoa (rinsed)
- 2 cups water or vegetable broth (for cooking quinoa)
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped (optional)
- 1/4 cup bell pepper, diced (optional)
- 1/4 cup olive oil (for dressing)
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon Dijon mustard (optional)
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions
In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and cook for 15-20 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff with a fork and allow to cool slightly.
- Chop the cucumber, tomatoes, red onion, olives, bell pepper (if using), and fresh herbs.
- In a small bowl or jar, whisk together olive oil, lemon juice, oregano, Dijon mustard (if using), minced garlic, salt, and pepper.
- In a large bowl, combine cooked quinoa, vegetables, feta cheese, parsley, and mint (if using). Drizzle with the lemon-oregano dressing and toss to combine.
- Serve immediately or refrigerate for 30 minutes to allow flavors to meld. Garnish with additional fresh herbs if desired.
Notes
- For added protein, you can add grilled chicken, shrimp, or chickpeas.
- Vegan option: Omit feta or use vegan feta and tahini dressing for a plant-based alternative.
- For extra crunch, top with toasted pine nuts, walnuts, or slivered almonds.
- Make it spicier by adding red pepper flakes or jalapeños to the dressing.
- For a heartier salad, add roasted vegetables like zucchini or eggplant.
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 5g
- Sodium: 450mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 5g
- Protein: 7g
- Cholesterol: 15mg
