Easy Mediterranean Quinoa Salad Fresh, Fast, Flavorful
When you’re craving something light but still crave-worthy, this Mediterranean quinoa salad hits all the right notes. You’ve got vibrant colors, tangy vinaigrette, crisp vegetables, and protein-packed quinoa all coming together in one bowl that tastes like sunshine.
This isn’t your average side salad. It’s hearty enough to be the main event, especially when your day calls for something healthy, quick, and totally satisfying. Whether you’re prepping meals for the week or need a crowd-pleasing dish for your next BBQ, this recipe will keep you coming back.
Table of Contents
Why You’ll Love This Mediterranean Quinoa Salad
- Quick to make: From stovetop to table in about 30 minutes.
- Meal-prep friendly: Stores beautifully in the fridge for 3–4 days.
- Nutrient-packed: Full of plant-based protein, fiber, and antioxidants.
- Naturally gluten-free and vegan: Great for almost every diet.
- Flexible: Swap ingredients based on what you have on hand.
Ingredient List
| Ingredient | Quantity | Notes |
|---|---|---|
| Uncooked quinoa | 1 cup | Rinse before cooking |
| Water or vegetable broth | 2 cups | Boost flavor with broth |
| Cherry tomatoes | 1 cup, halved | Adds juicy sweetness |
| Cucumber | 1 medium, diced | Crunchy and hydrating |
| Red onion | ¼ cup, finely chopped | Sharp bite |
| Kalamata olives | â…“ cup, sliced | Salty, briny flavor |
| Chickpeas | 1 can (15 oz), drained | Adds protein and texture |
| Feta cheese (optional) | ½ cup, crumbled | Skip for vegan version |
| Fresh parsley | ½ cup, chopped | Adds freshness |
| Fresh mint | ¼ cup, chopped | Optional but brightens flavor |
For the dressing:
| Ingredient | Quantity |
|---|---|
| Olive oil | ¼ cup |
| Fresh lemon juice | 3 tbsp |
| Dijon mustard | 1 tsp |
| Garlic | 1 clove, minced |
| Salt and pepper | To taste |
Step-by-Step Instructions
1. Cook the Quinoa
Rinse quinoa under cold water to remove its bitter coating. In a saucepan, combine with water or broth. Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes. Let stand off heat for 5 minutes, then fluff with a fork and cool.
2. Prep the Veggies
While quinoa cooks, chop tomatoes, cucumber, onion, parsley, and mint. Drain the chickpeas and olives.
3. Make the Dressing
Whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper until well combined.
4. Assemble the Salad
In a large bowl, toss together the cooled quinoa, veggies, olives, chickpeas, and herbs. Drizzle with the dressing and gently mix until everything is coated.
5. Finish with Feta
Top with crumbled feta cheese if desired. Taste and adjust seasoning as needed.
Tips for Success
- Cool quinoa before mixing: Prevents soggy veggies and helps dressing absorb better.
- Use fresh herbs: They add flavor and vibrancy don’t skip them!
- Let it marinate: Chill the salad for 30 minutes to intensify flavors.
Variations
- Add protein: Grilled chicken, shrimp, or tofu go great.
- Go vegan: Leave out the feta or use a plant-based alternative.
- Switch grains: Try couscous, farro, or bulgur if you’re out of quinoa.
- Add greens: Stir in spinach or arugula for extra texture.
How to Store
- Fridge: Store in a sealed container for 3–4 days.
- Make ahead: Perfect for lunches, potlucks, or meal prep.
- No freezing: Fresh veggies don’t hold up well once thawed.
Frequently Asked Questions About Mediterranean Quinoa Salad
Can I make this salad in advance?
Absolutely! It tastes even better after sitting in the fridge for a few hours.
What if I don’t have fresh herbs?
You can substitute with dried herbs, but use sparingly (about 1/3 the amount).
Is quinoa better than rice for salads?
Quinoa offers more protein and a firmer texture, making it perfect for this style of salad.
Can I use bottled lemon juice?
Fresh is best, but bottled works in a pinch just start with less and adjust to taste.
Conclusion: A Bowl of Sunshine in Every Bite
This Mediterranean quinoa salad is more than just a side dish it’s a bright, feel-good bowl that fits any occasion. Whether you eat it fresh or chilled, with or without feta, you’re guaranteed bold flavors and satisfying texture in every forkful.
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