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; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/4 red onion, finely chopped; 1/2 cup feta cheese, crumbled; 1/4 cup kalamata olives, pitted and sliced; 2 tablespoons fresh parsley, chopped; 1/4 cup olive oil; 2 tablespoons lemon juice; 1 clove garlic, minced; Salt and pepper to taste

Highlighted under: Clean & Simple Meals

I love preparing this Mediterranean Quinoa Salad because it’s not only vibrant and delicious, but also incredibly nutritious. Each bite is a delightful mix of flavors and textures, thanks to the fresh vegetables and zesty dressing. I often make it for lunch during the week or as a side for dinner. It’s easy to customize based on what I have on hand. This recipe is perfect for those hot days when I crave something light yet satisfying.

Created by

Tom

Last updated on 2026-02-05T18:26:27.842Z

When I first made this Mediterranean Quinoa Salad, I was surprised at how quickly everything came together. The most important tip I learned is to rinse the quinoa before cooking; it removes the bitter coating and enhances the nutty flavor. By mixing in fresh greens, crunchy cucumbers, and tangy feta cheese, I created a dish that feels both refreshing and hearty.

Each time I prepare this salad, I find new ways to adapt it. Whether I'm adding roasted vegetables or swapping out the feta for avocado, the foundational flavors remain delightful. It quickly became a go-to recipe for lunch prep or as a side dish at gatherings, impressing friends and family alike!

Why You Will Love This Recipe
Hearty and filling while still being light
Bursting with fresh flavors and colors
Perfect for meal prep and packed lunches

The Role of Quinoa

Quinoa is the star of this salad, not just for its fluffy texture but for its rich nutrient profile. As a complete protein source, it provides all nine essential amino acids, making it a fantastic choice for vegetarians and anyone looking to boost their protein intake. The tiny seeds also add a delightful crunch that contrasts beautifully with the crisp vegetables. Be sure to rinse the quinoa before cooking to remove its natural coating, called saponin, which can impart a bitter flavor.

When cooking quinoa, precision is key. Use a two-to-one ratio of water to quinoa for the best results. After bringing it to a boil, reduce the heat and let it simmer gently, avoiding high temperatures that can lead to mushy grains. Once done, let it rest with the lid on for a few minutes to allow any remaining steam to finish cooking the quinoa, ensuring a light and fluffy texture.

Customizing Your Salad

One of the joys of making this Mediterranean Quinoa Salad is its versatility. You can easily swap in seasonal vegetables or add proteins like grilled chicken, chickpeas, or tuna to create a heartier meal. If you’re aiming for a lower-sodium version, consider omitting the feta cheese or using a reduced-salt option. For an added kick, diced jalapeños or a sprinkle of red pepper flakes can elevate the flavor profile without overpowering the fresh ingredients.

Herbs can also be used to personalize the taste. While parsley adds a bright touch, you could incorporate fresh mint or basil for an aromatic and refreshing twist. If you're not a fan of olives, feel free to replace them with artichoke hearts or sun-dried tomatoes, which are excellent alternatives that complement the Mediterranean theme while adding unique flavors.

Meal Prep and Storage Tips

This Mediterranean Quinoa Salad is an excellent candidate for meal prep. Make a large batch at the beginning of the week and store individual portions in airtight containers for grab-and-go lunches. The flavors intensify after a day in the fridge, making it even more delicious on the second day. Just be sure to wait to add any crunchy ingredients, like cucumbers or bell peppers, until you're ready to eat to maintain their texture.

If you have leftovers, store them in the refrigerator for up to five days. To refresh the salad before serving, drizzle a little extra olive oil and lemon juice to revive the flavors. Freezing is not recommended for this salad due to the texture changes in the fresh vegetables, but the quinoa can be cooked and frozen separately, then thawed and mixed in when you’re ready to enjoy a fresh salad.

Ingredients

Ingredients:

Salad Ingredients

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

Dressing

1/4 cup olive oil
2 tablespoons lemon juice
1 clove garlic, minced
Salt and pepper to taste

Instructions

Instructions:

Cook the Quinoa

In a medium saucepan, combine the rinsed quinoa with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until the quinoa is fluffy and the water is absorbed.

Prepare the Dressing

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper. Adjust seasoning to taste.

Combine Ingredients

In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, bell pepper, red onion, feta cheese, olives, and parsley. Drizzle with the dressing and toss well to combine.

Serve

Let the salad sit for at least 10 minutes before serving to allow the flavors to meld. Serve chilled or at room temperature.

Pro Tips

Feel free to add grilled chicken or chickpeas for extra protein. This salad is also great for meal prep and can be stored in the refrigerator for up to 3 days.

Serving Suggestions

Serve the salad chilled or at room temperature, making it ideal for outdoor picnics or barbecues. Pair it with grilled meats or seafood for a protein boost, or enjoy it as a light standalone meal, perhaps with some crusty bread or pita chips on the side. The zesty dressing complements a variety of main dishes, enhancing their flavors with its tanginess.

For a more colorful presentation, consider layering the ingredients in a large glass bowl. This not only showcases the vibrant colors of the vegetables and quinoa but also allows your guests to experience the medley of flavors with every layer. Garnishing the top with additional herbs or a drizzle of balsamic reduction can also elevate the visual appeal.

Common Troubleshooting

If you find your quinoa mushy after cooking, it might be due to using too much water or cooking it for too long. To prevent this, stick to the recommended ratio of two parts water to one part quinoa and remove it from heat once the liquid is absorbed. Additionally, avoid stirring it too much during cooking, as this can break the grains and result in a less desirable texture.

If your salad lacks flavor, consider your seasoning. Always taste the dressing first; it should be tangy with a balanced salty note from the feta and olives. Adjust the seasonings to suit your taste. Adding a pinch of sugar can help cut acidity, while more lemon juice or herbs can brighten the dish if it tastes flat.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad can be made a day in advance. Just wait to add the dressing until you're ready to serve.

→ Is it gluten-free?

Yes, quinoa is gluten-free, making this salad suitable for those with gluten sensitivities.

→ Can I customize the ingredients?

Absolutely! You can add or substitute your favorite vegetables, cheeses, or proteins.

→ How long does it last in the fridge?

The salad can last up to 3 days in the fridge, making it a perfect make-ahead meal.