Mediterranean Quinoa Salad 

Why You’ll Love This Recipe

This Mediterranean Quinoa Salad is full of fresh, colorful ingredients and bold flavors. It’s packed with protein-rich quinoa, crisp cucumbers, juicy tomatoes, briny olives, and creamy feta cheese, all tossed together in a flavorful lemon-oregano dressing. It’s naturally gluten-free, vegetarian, and easily customizable to suit your preferences. Whether you enjoy it as a main dish or a side, it’s a perfect balance of textures and tastes, making it a great addition to any meal.

Ingredients

• 1 cup quinoa

• 2 cups water or vegetable broth (for cooking quinoa)

• 1 cucumber, diced

• 1 cup cherry tomatoes, halved

• 1/4 red onion, finely chopped

• 1/2 cup Kalamata olives, pitted and sliced

• 1/2 cup feta cheese, crumbled (or vegan feta)

• 2 tablespoons fresh parsley, chopped

• 2 tablespoons fresh mint, chopped (optional)

For the dressing:

• 3 tablespoons olive oil

• 2 tablespoons red wine vinegar

• 1 tablespoon lemon juice

• 1 teaspoon dried oregano

• 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

1. Rinse the quinoa under cold water in a fine mesh sieve.

2. In a medium saucepan, combine the rinsed quinoa and 2 cups of water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the liquid is absorbed. Remove from heat and fluff with a fork. Let it cool for 10-15 minutes.

3. While the quinoa is cooling, prepare the vegetables: dice the cucumber, halve the cherry tomatoes, chop the red onion, and slice the olives.

4. In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, oregano, minced garlic, salt, and pepper to make the dressing.

5. In a large bowl, combine the cooked and cooled quinoa with the vegetables, olives, feta cheese, and fresh herbs.

6. Pour the dressing over the salad and toss to combine. Adjust seasoning with salt and pepper if needed.

7. Serve immediately, or refrigerate for 30 minutes to allow the flavors to meld.

Servings and Timing

• Servings: 4

• Prep time: 10 minutes

• Cook time: 15 minutes

• Total time: 25 minutes

Variations

• Vegan Option: Omit the feta cheese or use a vegan feta alternative made from cashews or tofu.

• Add Protein: Add grilled chicken, shrimp, or chickpeas to make this salad more filling.

• Extra Veggies: Add bell peppers, roasted red peppers, or spinach for more texture and flavor.

• Spicy Kick: Include a pinch of red pepper flakes in the dressing or top with sliced jalapeños for extra heat.

• Gluten-Free: This recipe is naturally gluten-free, but be sure to check that your ingredients are certified gluten-free, such as the quinoa and feta.

Storage/Reheating

• Storage: Store leftovers in an airtight container in the fridge for up to 3 days.

• Freezing: This salad is best enjoyed fresh and is not ideal for freezing due to the fresh vegetables and feta.

• Reheating: This salad can be eaten cold or at room temperature, so no reheating is necessary. However, you can microwave it if you prefer it warm.

FAQs

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

Yes, you can substitute quinoa with couscous, bulgur, farro, or rice for a different texture or flavor.

2. How do I make quinoa fluffier?

Make sure to rinse the quinoa thoroughly before cooking to remove its natural coating (saponin), and use a 2:1 water-to-quinoa ratio for the best texture. Fluff it with a fork after cooking.

3. Is this salad gluten-free?

Yes, quinoa is naturally gluten-free, making this salad a great option for those with gluten sensitivities or celiac disease.

4. Can I make this salad ahead of time?

Yes! This salad actually tastes better when it’s allowed to chill in the fridge for 30 minutes or longer. You can make it a day in advance and store it in an airtight container.

5. Can I use a different cheese?

Yes, you can use any cheese you like—goat cheese, mozzarella, or ricotta salata are great alternatives to feta.

6. How do I store this salad?

Store the Mediterranean quinoa salad in the refrigerator in an airtight container for up to 3 days. The flavors will meld and improve the longer it sits.

7. Can I add meat to this salad?

Yes, grilled chicken, lamb, or shrimp can be added to this salad to make it more filling and hearty.

8. Can I use fresh herbs instead of dried?

Yes, fresh herbs like oregano, parsley, and mint will add more flavor and freshness to the salad. Use double the amount of fresh herbs compared to dried.

9. How can I make this salad spicier?

You can add a pinch of red pepper flakes to the dressing or include diced spicy peppers like jalapeños or banana peppers in the salad.

10. Can I freeze quinoa salad?

Freezing is not recommended for this salad due to the fresh vegetables, which will lose their texture when thawed.

Conclusion

Mediterranean Quinoa Salad is a delicious, nutrient-packed dish that’s perfect for meal prep, summer picnics, or any occasion where you want a refreshing and light salad. With its balance of fresh veggies, tangy feta, and zesty lemon dressing, it’s a satisfying dish that will appeal to a variety of tastes. Plus, it’s highly customizable, so you can make it your own with different veggies, proteins, or seasonings.

Mediterranean Quinoa Salad 

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Mediterranean Quinoa Salad is a refreshing and nutrient-packed dish that combines quinoa with fresh vegetables, feta cheese, and a zesty lemon-oregano dressing. It’s perfect for a light lunch, a side dish, or as a hearty main meal, bringing vibrant Mediterranean flavors to your table.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 4 servings
• Category: Salad
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegan

Ingredients

1 cup quinoa

2 cups water or vegetable broth (for cooking quinoa)

1 cucumber, diced

1 cup cherry tomatoes, halved

1/4 red onion, finely chopped

1/2 cup Kalamata olives, pitted and sliced

1/2 cup feta cheese, crumbled (or vegan feta)

2 tablespoons fresh parsley, chopped

2 tablespoons fresh mint, chopped (optional)

For the dressing:
3 tablespoons olive oil

2 tablespoons red wine vinegar

1 tablespoon lemon juice

1 teaspoon dried oregano

1 garlic clove, minced

Salt and pepper, to taste

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Instructions

1. Rinse the quinoa under cold water in a fine mesh sieve.
2. In a medium saucepan, combine the rinsed quinoa and 2 cups of water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the liquid is absorbed. Remove from heat and fluff with a fork. Let it cool for 10-15 minutes.
3. While the quinoa is cooling, prepare the vegetables: dice the cucumber, halve the cherry tomatoes, chop the red onion, and slice the olives.
4. In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, oregano, minced garlic, salt, and pepper to make the dressing.
5. In a large bowl, combine the cooked and cooled quinoa with the vegetables, olives, feta cheese, and fresh herbs.
6. Pour the dressing over the salad and toss to combine. Adjust seasoning with salt and pepper if needed.
7. Serve immediately, or refrigerate for 30 minutes to allow the flavors to meld.

Notes

• This salad is perfect for meal prep. Make it ahead of time and store in the fridge for a quick and nutritious meal.
• For a vegan version, omit the feta cheese or use a plant-based feta alternative.
• Add protein like grilled chicken, shrimp, or chickpeas to make it a more substantial meal.
• For extra spice, include red pepper flakes in the dressing or top with fresh chili.

Nutrition

• Serving Size: 1 serving
• Calories: 270
• Sugar: 4g
• Sodium: 400mg
• Fat: 17g
• Saturated Fat: 3g
• Unsaturated Fat: 14g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 5g
• Protein: 7g
• Cholesterol: 10mg