Mediterranean Quinoa Salad

Why You’ll Love This Recipe

Mediterranean Quinoa Salad is a vibrant, nutrient-packed dish that’s full of fresh flavors and textures. With protein-rich quinoa, crisp vegetables, and a tangy dressing, this salad is both refreshing and satisfying. It’s perfect for a light lunch, a hearty side dish, or a meal prep option for the week. The Mediterranean ingredients, like olives, cucumber, and feta, bring a delicious and healthy twist to any occasion.

Ingredients

this Recipe

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

• 1 cup quinoa (uncooked)
• 2 cups water or vegetable broth (for cooking quinoa)
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/4 red onion, finely diced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/2 cup feta cheese, crumbled (optional for a vegan version)
• 1/4 cup fresh parsley, chopped
• 1 tablespoon olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Directions

1. Cook the quinoa: Rinse the quinoa under cold water. In a medium saucepan, combine the quinoa and water (or vegetable broth). Bring to a boil, then cover and reduce the heat to low. Let it simmer for 12-15 minutes, or until the quinoa is tender and all the liquid is absorbed. Remove from heat and fluff with a fork. Let it cool.
2. Prepare the salad: While the quinoa is cooling, chop the cucumber, cherry tomatoes, red onion, olives, and parsley. In a large mixing bowl, combine these ingredients with the crumbled feta cheese (if using).
3. Make the dressing: In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, dried oregano, salt, and pepper until fully combined.
4. Assemble the salad: Once the quinoa has cooled to room temperature, add it to the bowl with the veggies and feta. Pour the dressing over the salad and toss gently to combine.
5. Serve: Garnish with extra parsley or a few more crumbles of feta if desired, and serve immediately, or refrigerate until ready to serve.

Servings and Timing

This recipe serves 4 people.
Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes

Variations

• Add protein: Include grilled chicken, chickpeas, or roasted tofu to make the salad more filling.
• Make it spicier: Add a pinch of red pepper flakes or some chopped jalapeños for extra heat.
• Different cheese: Swap the feta for goat cheese, or for a dairy-free version, omit the cheese or use a plant-based alternative.
• More veggies: Add bell peppers, zucchini, or roasted eggplant for added texture and flavor.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 3 days. This salad is best served cold and can be enjoyed straight from the fridge.

FAQs

Can I make this salad ahead of time?
Yes, this salad can be made a day ahead. Just store it in the refrigerator, and it will keep well. Add the dressing just before serving to avoid sogginess.

Is this recipe gluten-free?
Yes, quinoa is naturally gluten-free, making this salad perfect for those following a gluten-free diet.

Can I use a different grain instead of quinoa?
Yes, you can substitute the quinoa with couscous, bulgur wheat, or farro for a different texture and flavor.

Can I use canned olives?
Yes, canned olives work just as well as jarred olives in this recipe. Just be sure to drain and rinse them before using.

Conclusion

Mediterranean Quinoa Salad is a fresh, light, and flavorful dish that’s packed with healthy ingredients. It’s quick to make, versatile, and perfect for a nutritious meal on-the-go. Whether you’re preparing it for a picnic, meal prep, or a simple lunch, this salad will become a favorite in your recipe rotation!

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