Looking for a dish that’s as vibrant as a Mediterranean sunset? The Mediterranean Quinoa Salad is my go-to when I want something fresh, healthy, and packed with flavor. This salad combines nutty quinoa, crisp veggies, and a lemony dressing that screams summer on a Greek island.
I make it for meal-prep lunches or as a crowd-pleasing side at barbecues, and my friends always ask for the recipe. Imagine crunchy cucumbers, juicy tomatoes, and creamy feta tossed with fluffy quinoa; it’s a meal that feels light yet keeps you full. Whether you’re packing it for work or serving it at dinner, this salad is quick, versatile, and always a winner. Let’s dive into this Mediterranean delight!
Why You’ll Love This Mediterranean Quinoa Salad
- Flavor Explosion: The combo of tangy feta, sweet tomatoes, and zesty lemon-oregano dressing is a taste of the Mediterranean—my family can’t get enough of it.
- Nutrient-Packed and Satisfying: Quinoa’s protein and fiber, plus veggies’ vitamins, make it a balanced meal that keeps me energized through busy afternoons.
- Quick and Easy Prep: Ready in 20 minutes, it’s perfect for those days when I’m short on time but still want something wholesome.
- Perfect for Meal Prep: Stays fresh in the fridge for days, making it my secret weapon for quick lunches or dinners when life gets hectic.
- Diet-Friendly Flexibility: Naturally gluten-free, easily vegan without feta, and customizable with your favorite add-ins, what if you added grilled chicken for extra protein?
Ingredients You’ll Need
You can serve this recipe to four individuals as a primary meal, or to six as an accompanying dish. Fresh veggies and a homemade dressing are key, but you can swap ingredients based on what’s in your pantry.
- For the Salad:
- 1 cup quinoa (dry, rinsed; any variety like white or tri-color)
- For cooking the quinoa, you will need two cups of water or broth (vegetable).
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1/2 cup crumbled feta cheese (use vegan feta or omit for plant-based)
- 1/4 cup Kalamata olives, pitted and halved
- 2 tbsp chopped fresh parsley
- For the Lemon-Oregano Dressing:
- 1/4 cup extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tsp lemon zest
- 1 garlic clove, minced
- 1 tsp dried oregano (or 1 tbsp fresh)
- For an added touch of balance, you may include 1 tsp of honey or maple syrup (optional).
- Salt and black pepper to taste
- Optional Add-Ins: Chickpeas or white beans for protein, spinach for extra greens, or pine nuts for crunch
Pro tip: Rinse quinoa thoroughly to remove its bitter coating, and use broth instead of water for extra flavor.
How to Make Your Mediterranean Quinoa Salad
This salad is a quick toss of fresh ingredients and a zesty dressing. Here’s my simple routine for a vibrant, restaurant-quality dish:
- Cook the Quinoa: Rinse quinoa under cold water. In a medium saucepan, bring 2 cups of water or broth to a boil, add quinoa, reduce to a simmer, cover, and cook for 15 minutes until water is absorbed. Use a fork to fluff it, then allow it to cool a bit. Takes about 15 minutes.
- Prep the Veggies: While quinoa cooks, chop tomatoes, cucumber, bell pepper, onion, and parsley. Halve olives. About 5 minutes.
- Make the Dressing: In a small bowl or jar, whisk together olive oil, lemon juice, lemon zest, garlic, oregano, honey (if using), salt, and pepper until emulsified. Takes 2 minutes.
- Assemble the Salad: In a large bowl, combine cooled quinoa, tomatoes, cucumber, bell pepper, onion, olives, parsley, and feta. Drizzle the dressing over the ingredients and gently toss until everything is evenly coated.
- Taste and Adjust: Taste a spoonful, add more lemon for brightness or salt for depth. If using add-ins like chickpeas, mix them in now. Serve immediately or chill for later.
Total time? About 20 minutes. I often cook quinoa ahead to make assembly even faster.
Special Instructions or Notes
- Storage Tips: Store in an airtight container in the fridge for up to 4 days. For optimal crunch when making ahead, do not combine the dressing until serving. Add feta or nuts just before serving to preserve texture.
- Allergy Swaps: Naturally gluten-free. For dairy-free or vegan, use vegan feta or skip it. Nut-free by default, but check store-bought ingredients for cross-contamination.
- Boost the Benefits: Add a handful of arugula for peppery flavor or sunflower seeds for crunch. I call it “Mediterranean magic” to get my kids excited about the veggies.
- Time-Saving Hack: Use pre-cooked quinoa or instant pot quinoa (12 minutes on high pressure) to cut prep time. A blender makes the dressing silky in seconds.
- Nutritional Info: Per serving (main dish, no add-ins): ~300 calories, 10g protein, 30g carbs, 15g fat, plus 25% daily vitamin C. Fun fact: Quinoa is a complete protein, packing all nine essential amino acids.
Your Mediterranean Escape
The Mediterranean Quinoa Salad is a fresh, flavorful way to bring healthy eating to your table with minimal effort. Its vibrant veggies, nutty quinoa, and zesty dressing make every bite a delight. Toss this together for lunch or dinner and transport your taste buds to the Mediterranean. Got a favorite add-in, like artichokes or roasted peppers? Share it in the comments, I’d love to try it!
