Mediterranean Quinoa Salad

Name: Mediterranean Quinoa Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups water or vegetable broth; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/2 red onion, finely chopped; 1/4 cup kalamata olives, pitted and sliced; 1/4 cup fresh parsley, chopped; 1/4 cup feta cheese, crumbled (optional); 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Exotic Global Recipes

I adore making this Mediterranean Quinoa Salad because it’s not only bursting with color but also packed with nutrients. The combination of quinoa, fresh vegetables, and a tangy dressing creates a delightful harmony that I can enjoy for lunch or dinner. Whenever I prepare this dish, I always find new ways to enhance the flavors, whether it’s by adding a sprinkle of feta or adjusting the vinaigrette. It’s a versatile recipe that keeps my palate excited and my body nourished throughout the week.

Created by

Andrea

Last updated on 2026-02-05T17:41:27.287Z

A few years ago, I stumbled upon a Mediterranean market and discovered a variety of fresh ingredients that inspired this salad. The vibrant colors of bell peppers, cucumbers, and tomatoes caught my attention, and I knew they would make a beautiful dish. While experimenting, I realized that letting the salad sit for at least 10 minutes before serving allows the flavors to meld, elevating the taste.

This recipe has become a staple for my family gatherings because it's easy to scale up and everyone loves it. I love how the quinoa provides a nutty base while the herbs and dressing give it that Mediterranean flair. It’s a dish I never tire of preparing!

Why You Will Love This Recipe
Fresh and vibrant flavors from garden vegetables
Nutritious quinoa provides a hearty base
Easy to prepare and perfect for meal prep

Perfecting Your Quinoa

Cooking quinoa may seem simple, but mastering the technique can elevate your Mediterranean Quinoa Salad significantly. It's essential to rinse the quinoa before cooking to remove its natural coating called saponin, which can impart a bitter flavor. After rinsing, combine the quinoa and cooking liquid in a saucepan. Use vegetable broth for added depth, as it enhances the overall flavor profile of the salad. Keep an eye on the quinoa as it cooks; it should become fluffy and translucent, with little tails appearing after about 15 minutes.

Once the quinoa is done cooking, let it cool for a bit before mixing it with the vegetables. This helps maintain the crispness of the veggies while preventing them from wilting. You can spread the quinoa on a baking sheet to cool it more quickly, ensuring it doesn't steam in the pot. If you find your quinoa has absorbed too much liquid and appears soggy, simply fluff it gently with a fork to separate the grains before combining with the salad ingredients.

Ingredient Variations and Substitutions

While the ingredients listed create a delicious salad, don't hesitate to customize it based on your preferences or what you have on hand. For instance, if you dislike feta cheese, try crumbled goat cheese or even a dairy-free cheese substitute to maintain the creamy texture. Adding roasted red peppers or artichoke hearts can introduce a different flavor dimension, making each bite feel unique. You can also opt for canned chickpeas for an extra dose of protein if you want to bulk up the salad further.

If you're looking for a lower-carb alternative, consider swapping quinoa with cauliflower rice. You'll still enjoy a fantastic texture without the carbs, plus it will blend seamlessly with the vibrant veggies and dressing. Just make sure to sauté the cauliflower rice for a few minutes to enhance its flavor before adding it to the mix. This flexibility means you'll never grow tired of this dish, as you can tailor it to keep things interesting each week.

Ingredients

Salad Ingredients

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

Dressing Ingredients

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
Salt and pepper to taste

Instructions

Cook the Quinoa

In a medium saucepan, combine the rinsed quinoa and water (or vegetable broth). Bring to a boil over medium-high heat. Reduce the heat to low, cover, and let simmer for about 15 minutes until the quinoa is fluffy and the liquid is absorbed. Remove from heat and allow to cool.

Prepare the Dressing

In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper until well combined.

Mix the Salad

In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, bell pepper, red onion, olives, and parsley. Pour the dressing over the salad and toss gently to combine.

Serve

If using, sprinkle the feta cheese over the top before serving. Enjoy your Mediterranean Quinoa Salad either chilled or at room temperature.

Pro Tips

Feel free to add your favorite vegetables or herbs to customize this salad! It's also great with chickpeas for added protein.

Storage and Make-Ahead Tips

One of the best features of this Mediterranean Quinoa Salad is its ability to store well in the refrigerator. I recommend preparing it a day in advance—this allows the flavors to meld beautifully. Simply keep the salad in an airtight container for up to 4 days. However, if you're adding feta or any fresh ingredients, store them separately and toss them in just before serving to maintain their texture and freshness.

For meal prep enthusiasts, you can portion out individual servings into jars. Layer the heavier ingredients like quinoa at the bottom and the delicate greens on top to avoid sogginess. When you're ready to eat, just shake the jar to combine. This method also keeps your salad looking vibrant and appealing throughout the week.

Serving Suggestions

This Mediterranean Quinoa Salad is a versatile dish that can stand alone or accompany various proteins for a more substantial meal. For a delicious lunch, serve it alongside grilled chicken or shrimp. The zesty dressing complements the grilled flavors, creating an incredibly satisfying dining experience. Alternatively, it can be a side dish at a barbecue, contrasting beautifully with smoky meats.

Consider serving the salad on a bed of mixed greens for added texture and nutrition. The freshness of the greens pairs well with the hearty quinoa and crunchy vegetables and can help make the meal feel more filling. Another option is to stuff the salad into pita bread or lettuce wraps for a fun, handheld version that’s perfect for picnics or quick grab-and-go lunches.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this quinoa salad can be made ahead and stored in the refrigerator for up to 3 days. Just keep the dressing separate until you're ready to serve.

→ Is this recipe gluten-free?

Absolutely! Quinoa is naturally gluten-free, making this salad a safe choice for those with gluten sensitivities.

→ Can I replace quinoa with another grain?

Yes, you can substitute quinoa with bulgur, farro, or even brown rice, but the cooking times may vary.

→ How can I make this salad vegan?

Simply omit the feta cheese and ensure that the dressing is made with only plant-based ingredients.