Mediterranean Quinoa Salad is a vibrant and healthy dish that offers a delicious and satisfying meal or side, packed with fresh flavors and wholesome ingredients. This recipe is perfect for busy weeknights, meal prep, or a light yet filling lunch.
Key Ingredients for Mediterranean Quinoa Salad :
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 cup chopped cucumber (about 1/2 medium cucumber)
- 1 cup chopped bell pepper (any color, about 1 medium pepper)
- 1/2 cup chopped red onion (about 1/4 medium red onion)
- 1/2 cup chopped Kalamata olives
- 1/4 cup chopped fresh parsley
- 1/4 cup crumbled feta cheese (optional, for a dairy-free option, omit)
- For the Lemon-Herb Vinaigrette:
- 1/4 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice (from about 1 lemon)
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon garlic powder
- Salt and freshly ground black pepper to taste
How to Make Mediterranean Quinoa Salad
Whip up this Mediterranean Quinoa Salad in under 30 minutes for a bowl bursting with fresh, zesty flavors and satisfying textures. Its simplicity makes it incredibly weeknight-friendly, while the vibrant medley of vegetables and a tangy lemon-herb dressing ensures every bite is a delight.
Step-by-Step Instructions
1. Cook the Quinoa:
In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy. Remove from heat and let it stand, covered, for 5 minutes. Fluff the quinoa with a fork and transfer it to a large mixing bowl to cool slightly.
2. Prepare the Vegetables and Olives:
While the quinoa is cooking or cooling, prepare your vegetables. Chop the cucumber into bite-sized pieces, ensuring they are roughly the same size as other ingredients for a balanced bite. Dice the bell pepper and red onion, discarding seeds and cores from the pepper. Halve or quarter the Kalamata olives depending on their size. Chop the fresh parsley finely, ensuring you have about 1/4 cup. If using feta cheese, crumble it into small pieces.
3. Make the Lemon-Herb Vinaigrette:
In a small bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, dried basil, and garlic powder. Season generously with salt and freshly ground black pepper. Taste and adjust the seasonings as needed. For a more intense herb flavor, you can let the dressing sit for a few minutes while you finish preparing the salad.
4. Combine the Salad Ingredients:
To the bowl containing the slightly cooled quinoa, add the rinsed and drained chickpeas, chopped cucumber, chopped bell pepper, chopped red onion, and chopped Kalamata olives. Add the chopped fresh parsley. If using, gently stir in the crumbled feta cheese.
5. Dress the Salad:
Pour the prepared lemon-herb vinaigrette over the quinoa and vegetable mixture. Gently toss everything together until all the ingredients are evenly coated with the dressing. Be careful not to overmix, especially if you’ve added the feta cheese.
6. Taste and Serve:
Taste the Mediterranean quinoa salad and adjust seasonings if necessary. You might want to add a little more salt, pepper, or lemon juice to suit your preference. For the best flavor, let the salad sit for at least 10-15 minutes at room temperature (or refrigerate for longer) to allow the flavors to meld. Serve chilled or at room temperature.
Why You’ll Love This Mediterranean Quinoa Salad
You’ll absolutely fall in love with this Mediterranean Quinoa Salad for its incredibly refreshing taste and versatility, offering a complete meal that’s both nourishing and delightful. Unlike simpler grain salads, this dish is studded with plump olives, crisp veggies, and protein-packed chickpeas, all tied together with a bright, zesty lemon-herb dressing that sings of sunshine.
Making this at home is not just budget-friendly by saving you money compared to ordering out, but it also guarantees you the freshest ingredients and the ability to customize it perfectly to your liking, whether that means adding more sun-dried tomatoes or swapping out the feta for a creamy avocado. Its vibrant colors and satisfying textures make it a showstopper for any occasion, so why not try this healthy and delicious Mediterranean quinoa salad for your next meal?
Storing and Reheating Tips
Storing Leftovers:
Once cooled, store the Mediterranean Quinoa Salad in an airtight container in the refrigerator. It will stay fresh and delicious for up to 3-4 days. The flavors tend to meld and improve over time, making it even tastier on the second and third day.
Reheating:
This salad is best served cold or at room temperature. It does not require reheating. If you prefer it slightly warmed, you can gently warm individual portions in the microwave for 30-60 seconds, but be mindful that this can alter the texture of some vegetables.
Freezing:
It is not recommended to freeze this Mediterranean Quinoa Salad, as the texture of the fresh vegetables may degrade significantly upon thawing, leading to a mushy consistency. It’s best enjoyed fresh or refrigerated and consumed within the recommended timeframe.
Final Thoughts
This Mediterranean Quinoa Salad is a testament to how simple, wholesome ingredients can create something truly spectacular. Give this recipe a try; it’s a delicious and healthy way to bring a taste of the Mediterranean right to your own table.
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Mediterranean Quinoa Salad
Ingredients
Equipment
Method
- In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy. Remove from heat and let it stand, covered, for 5 minutes. Fluff the quinoa with a fork and transfer it to a large mixing bowl to cool slightly.quinoa, 2 cups vegetable broth or water
- While the quinoa is cooking or cooling, prepare your vegetables. Chop the cucumber into bite-sized pieces, ensuring they are roughly the same size as other ingredients for a balanced bite. Dice the bell pepper and red onion, discarding seeds and cores from the pepper. Halve or quarter the Kalamata olives depending on their size. Chop the fresh parsley finely, ensuring you have about 1/4 cup. If using feta cheese, crumble it into small pieces.1 cup chopped cucumber, 1 cup chopped bell pepper, 1/2 cup chopped red onion, 1/2 cup chopped Kalamata olives, 1/4 cup chopped fresh parsley, 1/4 cup crumbled feta cheese
- In a small bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, dried basil, and garlic powder. Season generously with salt and freshly ground black pepper. Taste and adjust the seasonings as needed. For a more intense herb flavor, you can let the dressing sit for a few minutes while you finish preparing the salad.1/4 cup extra virgin olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon dried oregano, 1/2 teaspoon dried basil, 1/4 teaspoon garlic powder, salt and freshly ground black pepper
- To the bowl containing the slightly cooled quinoa, add the rinsed and drained chickpeas, chopped cucumber, chopped bell pepper, chopped red onion, and chopped Kalamata olives. Add the chopped fresh parsley. If using, gently stir in the crumbled feta cheese.quinoa, 1 (15-ounce) can chickpeas, 1 cup chopped cucumber, 1 cup chopped bell pepper, 1/2 cup chopped red onion, 1/2 cup chopped Kalamata olives, 1/4 cup chopped fresh parsley, 1/4 cup crumbled feta cheese
- Pour the prepared lemon-herb vinaigrette over the quinoa and vegetable mixture. Gently toss everything together until all the ingredients are evenly coated with the dressing. Be careful not to overmix, especially if you’ve added the feta cheese.
- Taste the Mediterranean quinoa salad and adjust seasonings if necessary. You might want to add a little more salt, pepper, or lemon juice to suit your preference. For the best flavor, let the salad sit for at least 10-15 minutes at room temperature (or refrigerate for longer) to allow the flavors to meld. Serve chilled or at room temperature.