Mediterranean Quinoa Salad (Fresh, Zesty & Nutrient-Packed Comfort in a Bowl)
This vibrant Mediterranean quinoa salad is loaded with fluffy quinoa, fresh cherry tomatoes, cucumbers, red onion, olives, and crumbled feta—all tied together with a zesty lemon vinaigrette. It’s gluten-free, protein-packed, and perfect for meal prep, summer picnics, or a light vegetarian lunch. Enjoy bold Mediterranean flavors in a dish that gets even better as it sits.
Ingredients
- 1 cup dry quinoa rinsed
- 2 cups water or broth
- 1 cup halved cherry tomatoes
- 1 cucumber diced
- ⅓ cup red onion finely chopped
- 1 bell pepper diced (any color)
- ⅓ cup Kalamata olives sliced
- ½ cup crumbled feta cheese
- ¼ cup chopped fresh parsley
Lemon Vinaigrette
- ¼ cup extra virgin olive oil
- Juice of 1 large lemon
- 1 tsp Dijon mustard
- 1 clove garlic minced
- Salt and black pepper to taste
Instructions
- Rinse and cook quinoa in water or broth. Bring to a boil, then simmer covered for 15 minutes. Let cool.
- While the quinoa cooks, prep veggies and crumble feta.
- Mix dressing ingredients in a jar and shake until well combined.
- In a large bowl, combine cooled quinoa, vegetables, olives, feta, and herbs.
- Pour dressing over salad and toss gently.
- Chill for 20 minutes or serve immediately.
Notes
Secret Tips for Mediterranean Quinoa Salad
- Toast the Quinoa Before Cooking: For a deeper, nuttier flavor, toast your dry quinoa in a bit of olive oil for 2–3 minutes before adding water. It adds a subtle richness that elevates the entire salad.
- Salt the Cooking Water: Just like pasta, quinoa benefits from salted water. It infuses flavor into the grain from the start.
- Use Fresh Lemon Zest: Adding a bit of lemon zest to the vinaigrette intensifies the citrus flavor without adding more acidity.
- Let the Salad Rest: After mixing, let the salad sit for at least 30 minutes in the fridge. This gives the vinaigrette time to soak into the quinoa and meld the flavors.
- Layer the Veggies for Texture: Mix sturdier veggies (like bell peppers and onions) into the quinoa, but add delicate greens or herbs just before serving to keep them vibrant.
- Chop Everything Evenly: Uniform pieces make each bite balanced and help the salad look more appealing—especially in food photography.
- Serve with Hummus or Tzatziki: A spoonful on the side can make this salad feel like a Mediterranean mezze platter. Bonus: it adds creaminess and protein.