Mediterranean Quinoa Salad

Why You’ll Love This Recipe

You’ll love this Mediterranean Quinoa Salad for its perfect balance of flavor, texture, and nutrition. It’s quick to prepare, naturally gluten-free, and packed with plant-based protein. The combination of quinoa, fresh vegetables, and a lemony dressing makes it both refreshing and filling. Whether you’re looking for a make-ahead lunch, a picnic dish, or a healthy side, this salad fits every occasion.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Salad:

• Quinoa, rinsed and cooked
• Cherry tomatoes, halved
• Cucumber, diced
• Red onion, finely chopped
• Kalamata olives, sliced
• Bell pepper, chopped
• Feta cheese, crumbled
• Fresh parsley, chopped
• Fresh mint, chopped (optional)

For the Dressing:

• Olive oil
• Fresh lemon juice
• Red wine vinegar
• Garlic, minced
• Dijon mustard (optional)
• Salt and pepper to taste

Directions

1. Cook the quinoa: Rinse quinoa thoroughly, then cook according to package instructions. Fluff with a fork and let cool to room temperature.
2. Prepare the vegetables: Dice cucumber, chop bell pepper, halve cherry tomatoes, and slice olives.
3. Make the dressing: In a small bowl, whisk together olive oil, lemon juice, vinegar, garlic, Dijon mustard, salt, and pepper until well combined.
4. Assemble the salad: In a large bowl, combine cooked quinoa, vegetables, olives, feta, parsley, and mint.
5. Add the dressing: Pour the dressing over the salad and toss gently to combine.
6. Serve: Enjoy immediately or chill for 30 minutes to let the flavors meld.

Servings and timing

This recipe serves 4 to 6 people.
Preparation time: 15 minutes
Cooking time: 15 minutes
Total time: 30 minutes

Variations

• Vegan Option: Skip the feta or use a vegan feta substitute.
• Add Protein: Add grilled chicken, shrimp, or chickpeas for extra protein.
• Extra Veggies: Add spinach, artichoke hearts, or roasted zucchini.
• Different Grains: Substitute quinoa with farro, couscous, or bulgur.
• Make It Spicy: Add a pinch of crushed red pepper flakes or chopped jalapeño.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. This salad tastes even better the next day as the flavors develop. It’s best served cold or at room temperature. Avoid freezing, as it affects the texture of the vegetables and feta.

FAQs

1. Can I make this salad ahead of time?

Yes, it’s ideal for meal prep—just store the dressing separately and mix before serving.

2. Is quinoa served hot or cold in this salad?

It’s best served cooled or at room temperature.

3. Can I use a different grain instead of quinoa?

Absolutely! Couscous, bulgur, or farro work wonderfully.

4. How do I make it vegan?

Simply omit the feta or use a dairy-free version.

5. What kind of olives work best?

Kalamata olives provide the best flavor, but green olives can also be used.

6. Can I use bottled lemon juice?

Fresh lemon juice gives the best flavor, but bottled can work in a pinch.

7. How long does it last in the fridge?

Up to 4 days when stored in an airtight container.

8. Is quinoa healthy?

Yes, it’s rich in protein, fiber, and essential minerals—making it a nutritious salad base.

9. Can I add a creamy dressing instead?

Yes, a light Greek yogurt dressing or tzatziki complements the Mediterranean flavors.

10. What should I serve it with?

It pairs perfectly with grilled meats, falafel, or pita and hummus.

Conclusion

Mediterranean Quinoa Salad is a bright, wholesome dish that’s both satisfying and versatile. With its combination of fluffy quinoa, crunchy vegetables, tangy feta, and zesty lemon dressing, it captures the essence of Mediterranean cuisine in every bite. Perfect as a light meal or hearty side, this salad is proof that healthy eating can be vibrant, flavorful, and effortless.

Mediterranean Quinoa Salad

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Mediterranean Quinoa Salad is a refreshing, protein-rich dish filled with fluffy quinoa, crisp vegetables, tangy feta, and a zesty lemon-olive oil dressing. Light yet satisfying, it’s the perfect salad for lunch, dinner, or meal prep.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 4 to 6 servings
• Category: Salad
• Method: Tossing
• Cuisine: Mediterranean
• Diet: Gluten Free

Ingredients

• 1 cup quinoa, rinsed and cooked
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, finely chopped
• 1/3 cup Kalamata olives, sliced
• 1 bell pepper, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh mint, chopped (optional)
• 1/4 cup olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp red wine vinegar
• 1 clove garlic, minced
• 1 tsp Dijon mustard (optional)
• Salt and pepper to taste

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Instructions

1. Rinse quinoa thoroughly and cook according to package directions. Fluff with a fork and let cool.
2. Dice cucumber, chop bell pepper, halve cherry tomatoes, slice olives, and finely chop red onion.
3. In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, garlic, Dijon mustard, salt, and pepper to make the dressing.
4. In a large mixing bowl, combine cooled quinoa, vegetables, olives, feta, parsley, and mint.
5. Pour the dressing over the mixture and toss gently until evenly coated.
6. Serve immediately or chill for 30 minutes to allow flavors to meld.

Notes

• Omit feta or use vegan feta for a dairy-free version.
• Add chickpeas, grilled chicken, or shrimp for extra protein.
• Best served chilled or at room temperature.
• Use fresh lemon juice for the best flavor.
• Store leftovers up to 4 days in an airtight container.

Nutrition

• Serving Size: 1 cup
• Calories: 310
• Sugar: 3g
• Sodium: 380mg
• Fat: 18g
• Saturated Fat: 4g
• Unsaturated Fat: 12g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 4g
• Protein: 9g
• Cholesterol: 10mg