Table of Contents
Looking for a light, delicious, and healthy meal that’s quick to prepare and satisfying to eat? Enter the Mediterranean Quinoa Salad — a wholesome blend of fluffy quinoa, colorful vegetables, briny olives, and creamy feta, all tossed in a zesty lemon-oregano vinaigrette.
This salad isn’t just vibrant and refreshing — it’s a balanced dish rich in nutrients, plant-based protein, and heart-healthy fats. Whether you’re serving it as a side, meal prepping for the week, or looking for something light but filling, this quinoa salad checks all the boxes.
Why You’ll Love This Mediterranean Quinoa Salad
This quinoa salad reflects key healthy eating principles and is ideal for nearly any lifestyle. Here’s why:
- High in Protein: Thanks to the quinoa and optional protein add-ons like chickpeas or tofu, it helps keep you full and energized.
- Naturally Gluten-Free: Great for anyone sensitive to gluten or following a gluten-free diet.
- Packed with Vegetables: Fresh cucumbers, peppers, onions, and herbs offer crunch, flavor, and plenty of fiber.
- Meal Prep Friendly: Keeps well in the fridge for several days — a perfect grab-and-go lunch.
- Versatile: Easily customizable with whatever veggies, herbs, or proteins you have on hand.
One-Bowl Mediterranean Quinoa Salad Recipe
Let’s dive into this delicious recipe that can be enjoyed cold or at room temperature. The ingredients are simple, but the flavors are bold.
📝 Ingredients
For the Salad
- 1 cup quinoa, uncooked
- 2 cups water or low-sodium vegetable broth
- 1 cucumber, diced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- ½ small red onion, finely chopped
- ½ cup Kalamata olives, halved
- ¼ cup fresh parsley, finely chopped
- ¼ cup feta cheese, crumbled
For the Dressing
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice, freshly squeezed
- 1 tablespoon vinegar
- 1 teaspoon dried oregano
- Salt and black pepper, to taste
Instructions
1. Cook the Quinoa
Add 1 cup of quinoa and 2 cups of water or vegetable broth to a medium saucepan. Heat over medium-high until it reaches a boil. Then, reduce the heat, cover, and simmer for about 15 minutes, or until the quinoa has absorbed all the liquid.
Once done, take it off the heat, uncover, and fluff the quinoa gently with a fork to separate the grains. Allow it to cool completely at room temperature before using it in the salad. This prevents the vegetables and feta from wilting or melting.
2. Prepare the Veggies
Dice the cucumber, chop both bell peppers, and finely mince the red onion. Chop the parsley. Transfer all of these ingredients to a large mixing bowl.
3. Add the Olives and Cheese
Mix in the halved Kalamata olives and crumbled feta cheese, gently stirring everything together so the cheese doesn’t break down too much.
4. Make the Dressing
In a small bowl, whisk together olive oil, fresh lemon juice, vinegar, dried oregano, and a pinch of salt and pepper. Taste and adjust the acidity or saltiness as needed. The dressing should be zesty and fragrant.
5. Combine All Components
Once the quinoa has cooled to room temperature, add it to the bowl of vegetables and cheese. Pour the dressing over the top and toss everything together until the salad is evenly coated.
6. Taste and Adjust
Sample a spoonful and feel free to adjust the seasoning — maybe an extra squeeze of lemon juice, a pinch more salt, or an extra splash of olive oil depending on your taste.
7. Chill and Serve
Although the salad can be served right away, letting it sit in the refrigerator for 30 minutes allows the flavors to meld beautifully. Serve cold or at room temperature.
Storage Tips
This salad stores well in an airtight container in the fridge for up to 4 days. In fact, it often tastes better the next day as the flavors develop over time. Just give it a quick stir before serving.
Tips & Customizations
✅ Use Fresh Ingredients
Rely on fresh produce and herbs to boost both the taste and the health benefits of this salad. Wilted or pre-cut veggies may affect the texture and flavor.
✅ Customize the Dressing
Feel free to tweak the dressing to your liking — add a splash of balsamic vinegar, a dash of honey for sweetness, or a bit of garlic for a sharper edge.
✅ Add Extra Protein
If you want to turn this salad into a complete meal, toss in some cooked grilled chicken, chickpeas, tofu, black beans, or edamame for added protein.
✅ Make It Vegan
To keep the salad plant-based, simply omit the feta cheese or replace it with your favorite vegan feta or nutritional yeast.
Frequently Asked Questions (FAQs)
Q: Can I prepare this salad ahead of time?
Absolutely! It’s ideal for meal prep and stays fresh for up to 4 days.
Q: Is this recipe vegan?
The recipe includes feta, but you can easily skip it or use vegan feta to make it fully plant-based.
Q: Can I add more vegetables?
Yes! Cherry tomatoes, roasted zucchini, or even baby spinach work well.
Q: What kind of olives work best?
Kalamata olives are traditional for Mediterranean dishes, but green or black olives can be used too.
Q: Can I serve it warm?
Yes, just let the quinoa cool slightly before mixing it in, and skip the refrigeration step.
Final Thoughts
This Mediterranean Quinoa Salad is more than just a recipe — it’s a canvas. It’s the perfect balance of health and taste: fluffy quinoa meets fresh vegetables, zesty dressing, and creamy feta. Whether you’re serving it at a family gathering, meal prepping for the week, or enjoying it as a quick dinner, it always delivers.
Simple, nourishing, and utterly satisfying — this salad will earn a permanent spot in your healthy recipe rotation.
For more creative ideas, check out this Taco Salad Recipe.
There are no reviews yet. Be the first one to write one.