Mediterranean Quinoa Salad

Mediterranean Quinoa Salad is a light, refreshing, and nutrient-dense dish filled with crisp vegetables, fluffy quinoa, creamy feta, and briny olives—all tossed in a zesty lemon herb dressing. It’s a perfect balance of textures and flavors that makes an excellent side dish, a make-ahead lunch, or even a vegetarian main course.

Why You’ll Love This Recipe

• Nutrient-rich – full of plant-based protein, fiber, and healthy fats.
• Vibrant and fresh – packed with color, crunch, and Mediterranean flavor.
• Make-ahead friendly – great for meal prep or next-day lunches.
• Gluten-free and vegetarian – easily adaptable to fit dietary needs.
• Simple to prepare – ready in under 30 minutes.

ingredients

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

• Quinoa, uncooked
• Cherry tomatoes, halved
• Cucumber, diced
• Red bell pepper, diced
• Red onion, finely chopped
• Kalamata olives, sliced
• Canned chickpeas, drained and rinsed
• Feta cheese, crumbled
• Fresh parsley and basil or mint, chopped
• Optional: toasted pine nuts or almonds for crunch

For the lemon herb dressing:

• Olive oil
• Fresh lemon juice
• Red wine vinegar
• Dijon mustard
• Garlic, minced
• Dried oregano
• Salt and black pepper

directions

1. Cook the quinoa:
   Rinse quinoa well. Add to a pot with double the amount of water. Bring to a boil, reduce heat, cover, and simmer for about 15 minutes or until fluffy. Let cool.
2. Prepare the dressing:
   In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, mustard, garlic, oregano, salt, and pepper until emulsified.
3. Assemble the salad:
   In a large bowl, combine the cooled quinoa with tomatoes, cucumber, bell pepper, red onion, olives, chickpeas, feta, and herbs.
4. Dress and toss:
   Pour the dressing over the salad and gently toss to combine. Let sit for 10–15 minutes for the flavors to develop.
5. Serve:
   Serve chilled or at room temperature. Top with optional toasted nuts for extra texture.

Servings and timing

• Servings: 6
• Prep time: 15 minutes
• Cook time: 15 minutes
• Total time: 30 minutes

Variations

• Make it vegan: Omit the feta or use a dairy-free alternative.
• Switch up the grains: Try couscous, bulgur, or farro instead of quinoa.
• Add greens: Mix in arugula, spinach, or kale for added freshness.
• Add protein: Grilled chicken, shrimp, or tofu are great additions.
• Roasted twist: Add roasted zucchini, eggplant, or red onion for a richer flavor.

storage/reheating

• Storage: Store in an airtight container in the fridge for up to 4 days.
• Best served cold: No reheating needed—serve straight from the fridge or let it sit out for 10 minutes before eating.

FAQs

Can I make this salad ahead of time?

Yes! It gets even better as it sits and the flavors meld together.

Is this salad gluten-free?

Yes, quinoa is naturally gluten-free. Just double-check that all added ingredients (like mustard) are certified gluten-free if needed.

Can I use bottled dressing?

You can, but the fresh lemon herb dressing in this recipe really elevates the flavors.

What if I don’t like olives?

Just leave them out or swap with something like artichoke hearts or sun-dried tomatoes.

Is this a complete meal?

Yes, thanks to the quinoa and chickpeas, it’s high in protein and fiber. Add more protein if desired.

Can I freeze Mediterranean quinoa salad?

It’s not recommended, as the fresh vegetables and herbs don’t freeze well.

What herbs work best?

Fresh parsley and mint are traditional, but basil and dill are also great.

Can I add more veggies?

Absolutely—zucchini, carrots, or roasted beets would work nicely.

What type of quinoa is best?

White quinoa has the lightest texture, but red or tricolor quinoa adds a nuttier flavor.

How do I toast pine nuts or almonds?

Toast them in a dry skillet over medium heat, stirring often, until golden and fragrant—just a few minutes.

Conclusion

Mediterranean Quinoa Salad is a fresh, vibrant dish that’s perfect for any occasion—from meal prep to potlucks. With its bright flavors, satisfying texture, and simple preparation, it’s a recipe you’ll want to make again and again. Whether served alone or as a side, it brings the sunshine of the Mediterranean to your table.

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