Mediterranean Quinoa Salad is a bright, wholesome dish packed with fresh vegetables, protein-rich quinoa, and classic Mediterranean flavors. Every bite delivers a refreshing mix of crunchy cucumbers, juicy tomatoes, briny olives, and creamy feta. A zesty lemon–olive oil dressing ties it all together. It’s simple, nourishing, and bursting with color—everything you want in a feel-good meal.
Light yet satisfying, this salad makes an excellent choice for meal prep, lunches, or quick weeknight dinners. The quinoa absorbs the tangy dressing beautifully, ensuring the salad tastes even better after a few hours. This Mediterranean Quinoa Salad balances textures, bold flavors, and naturally gluten-free ingredients. It’s a delicious way to enjoy a nutritious and vibrant dish any day of the week.
All the flavors of Mediterranean cuisine in one bowl! Healthy and so easy to make, this Mediterranean Quinoa Salad makes a perfect lunch or dinner.
INGREDIENTS for Mediterranean Quinoa Salad
For the salad
- ¼ cup uncooked quinoa
- ½ cup black olives, sliced
- ½ cup roasted peppers, sliced
- ½ cup fresh or canned corn kernels
- ¼ cup red onion, diced
- ¼ cup cilantro, chopped
- ⅓ cup feta cheese crumbles
For the dressing
- 1 tbsp olive oil
- 1 tsp vinegar
- ½ tsp dried oregano
- salt, pepper
Instructions for Mediterranean Quinoa Salad
- Start by boiling the quinoa in slightly salted water according to the package instructions (15 – 20 minutes). Once cooked, drain and let it cool.
- Prepare the dressing by whisking all the ingredients together.
- in a medium bowl, combine quinoa and the rest of the salad ingredients and pour the dressing on top. Mix everything gently and enjoy.
Serving Suggestions
- As a light lunch: Enjoy it on its own as a refreshing, nutrient-packed midday meal.
- With grilled proteins: Pair with grilled chicken, shrimp, salmon, or tofu for a full and satisfying dinner.
- As a side dish: Serve alongside Mediterranean mains like chicken souvlaki, kebabs, falafel, or baked fish.
- With pita or flatbread: Add warm pita, naan, or crusty bread to make it more filling and add texture.
- Turn it into a bowl: Add hummus, tzatziki, or baba ganoush for a flavorful Mediterranean-style bowl.
- For picnics & potlucks: This salad travels well and stays fresh, making it great for sharing.
- Stuffed in wraps: Spoon into tortillas, pita pockets, or lettuce wraps for a portable meal.
- With extra toppings: Try roasted chickpeas, pine nuts, avocado, or fresh herbs to elevate flavors and add crunch.
Notes & Tips
- Rinse the quinoa well before cooking to remove any bitterness. This small step makes a big difference in flavor.
- Let the quinoa cool completely before mixing it with the veggies. This prevents wilting. It also keeps the salad light and fluffy.
- Use fresh lemon juice for the dressing—its bright, tangy flavor elevates the entire salad.
- Chop the vegetables evenly so every bite has a good mix of flavors and textures.
- Adjust the salt carefully since olives and feta are naturally salty. Taste before adding more.
- Make it ahead! The salad tastes even better after a few hours as the flavors meld together.
- Optional add-ins: chickpeas, fresh herbs (parsley, mint, basil), sun-dried tomatoes, roasted red peppers, or pine nuts for extra texture.
- Make it dairy-free by skipping the feta or replacing with a plant-based choice.
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Frequently Asking Question (FAQs)
1. Can I make this salad ahead of time?
Yes! This salad is perfect for meal prep. It actually tastes better after a few hours as the flavors blend together. Just add the feta right before serving for the freshest texture.
2. How long does Mediterranean Quinoa Salad last?
Stored in an airtight container in the fridge, it stays fresh for 3–4 days. If you keep the dressing separate, it will last even longer.
3. Can I use leftover cooked quinoa?
Absolutely. Leftover quinoa works great—just make sure it’s cooled and fluffed before mixing with the vegetables.
4. What can I use instead of feta?
You can skip the cheese or swap in a dairy-free feta choice. Goat cheese also works well if you want a creamier texture.
5. Is this salad gluten-free?
Yes, quinoa is naturally gluten-free, making this salad a safe and delicious choice for gluten-free diets.
6. Can I add protein to make it a full meal?
Definitely! Grilled chicken, shrimp, chickpeas, or even canned tuna pair wonderfully with this salad.
7. Can I use a different dressing?
A simple balsamic vinaigrette, red wine vinaigrette, or even a yogurt-based dressing can be used if you prefer different flavors.
8. Can I substitute other vegetables?
Yes—this recipe is flexible. Add or swap ingredients like bell peppers, spinach, arugula, or roasted veggies based on what you have.
Mediterranean Quinoa Salad
Fresh, vibrant, and packed with Mediterranean flavors! This Mediterranean Quinoa Salad features fluffy quinoa, crisp veggies, olives, feta, and a zesty lemon dressing. Perfect for meal prep, healthy lunches, or a light summer dinner. Save this easy, colorful salad recipe!
Ingredients
For the salad
- ¼ cup uncooked quinoa
- ½ cup black olives, sliced
- ½ cup roasted peppers, sliced
- ½ cup fresh or canned corn kernels
- ¼ cup red onion, diced
- ¼ cup cilantro, chopped
- ⅓ cup feta cheese crumbles
For the dressing
- 1 tbsp olive oil
- 1 tsp vinegar
- ½ tsp dried oregano
- salt
- Pepper
Instructions
- Start by boiling the quinoa in slightly salted water according to the package instructions (15 - 20 minutes). Once cooked, drain and let it cool.
- Prepare the dressing by whisking all the ingredients together.
- in a medium bowl, combine quinoa and the rest of the salad ingredients and pour the dressing on top. Mix everything gently and enjoy.
Notes
- Rinse the quinoa well before cooking to remove any bitterness. This small step makes a big difference in flavor.
- Let the quinoa cool completely before mixing it with the veggies. This prevents wilting. It also keeps the salad light and fluffy.
- Use fresh lemon juice for the dressing—its bright, tangy flavor elevates the entire salad.
- Chop the vegetables evenly so every bite has a good mix of flavors and textures.
- Adjust the salt carefully since olives and feta are naturally salty. Taste before adding more.
- Make it ahead! The salad tastes even better after a few hours as the flavors meld together.
- Optional add-ins: chickpeas, fresh herbs (parsley, mint, basil), sun-dried tomatoes, roasted red peppers, or pine nuts for extra texture.
- Make it dairy-free by skipping the feta or replacing with a plant-based choice.
Nutrition Information:
Yield: 2 Serving Size: 1Amount Per Serving: Calories: 400Total Fat: 26gSaturated Fat: 9gUnsaturated Fat: 18gCholesterol: 37mgSodium: 872mgCarbohydrates: 35gFiber: 7gSugar: 9gProtein: 12g
**Nutritional information on HRCookery is provided as a courtesy. We can't guarantee the accuracy of the nutritional information given for any recipe on the site. these figures should only be considered as estimates.
