This Mediterranean Quinoa Salad is an irresistible blend of tender quinoa, fresh cherry tomatoes, crisp cucumbers, luscious Kalamata olives and tangy feta cheese. Dressed in a zesty lemon and olive oil dressing, each bite bursts with vibrant Mediterranean flavors, making it ideal for a light meal, refreshing picnic or lunch.
I’ve been working on a Mediterranean quinoa salad that is both refreshing and packed with nutrition. I start with 1 cup of uncooked quinoa, which I cook in 2 cups of water until it’s light and fluffy.
Quinoa is an excellent source of protein and fiber, making this salad a filling meal option. I then add 1 cup of halved cherry tomatoes, 1 medium diced cucumber, and 1/2 cup of sliced Kalamata olives.
These vegetables not only add vibrant colors but also provide essential vitamins and antioxidants. I finish it off with 1/2 cup of crumbled feta cheese for a burst of tang, a drizzle of 1/4 cup extra virgin olive oil, fresh lemon juice from one lemon, and a bit of minced garlic to tie all the flavors together.
I really like how the flavors mix together and it makes for an easy, healthy option that fits perfectly in any Mediterranean diet recipes or meal prep ideas.
Why I Like this Recipe
I really dig this recipe cuz it’s super healthy and it makes me feel energized after eating. I love how the mix of quinoa, fresh veggies, and feta gives it a really refreshing taste that isn’t too heavy. It’s such a simple dish that I can whip up pretty fast, which is perfect when I’m in a rush or just want something nutritious without spending hours in the kitchen. I also appreciate how the lemon and olive oil dressing really brings the flavors together—I feel like it makes every bite burst with Mediterranean vibes. Plus, since it tastes even better after chilling for a bit, it’s an awesome make-ahead meal that fits right with my busy lifestyle.
Ingredients
- Quinoa supplies protein and fiber, making this salad hearty and nutrition.
- Cherry tomatoes add juicy sweetness and vitamins while giving a tangy kick.
- Kalamata olives provide heart-healthy fats and a salty, rich taste.
- Feta cheese adds a creamy, tangy delight and boosts calcium even its salty.
- Cucumber gives crunch and hydration, cooling down the bold flavors in the salad.
- Red onion adds a sharp bite and aromatic zest that livens up every bite.
- Extra virgin olive oil coats every ingredient, deepening flavours with a fruity, slightly peppery finish.
Ingredient Quantities
- 1 cup quinoa (uncooked)
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup red onion, finely chopped
- 1/4 cup extra virgin olive oil
- Juice of 1 lemon (about 3 tablespoons)
- 1 garlic clove, minced
- 1/4 cup fresh parsley, chopped
- Salt and pepper to taste
How to Make this
1. Rinse the quinoa well under cold water to get rid of any bitter coating.
2. Put the quinoa and 2 cups of water in a saucepan, bring it to a boil, then cover it and let it simmer for about 15 minutes until the water gets absorbed. Let it cool down.
3. While the quinoa cooks, halve the cherry tomatoes, dice the cucumber, slice the Kalamata olives, finely chop the red onion, and chop up the parsley.
4. In a large bowl, add the cooled quinoa, cherry tomatoes, cucumber, olives, red onion, and parsley.
5. In a small mixing bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, salt, and pepper.
6. Pour the dressing over the quinoa and veggies, and mix everything gently so all the flavors combine well.
7. Sprinkle the crumbled feta cheese over the salad and give it a light toss.
8. Taste the salad and add more salt or pepper if you feel it needs it.
9. Cover the bowl and let the salad chill in the fridge for at least 30 minutes to let the flavors meld together.
10. Serve chilled as a light lunch, a perfect meal prep dish, or even for a picnic. Enjoy your salad!
Equipment Needed
1. Fine mesh strainer for rinsing the quinoa
2. Medium saucepan with a tight-fitting lid to cook the quinoa
3. Large mixing bowl for tossing together the quinoa and veggies
4. Small bowl to whisk the dressing ingredients
5. Whisk (or fork) for mixing the dressing
6. Cutting board for prepping all the vegetables
7. Sharp knife to slice, dice, and chop the ingredients
8. Measuring cups and spoons for accurate ingredient portions
9. Refrigerator to chill the salad after mixing
10. Serving utensils (like a salad fork or spoon) for dishing out the salad
FAQ
Mediterranean Quinoa Salad Recipe Substitutions and Variations
- Instead of quinoa you can use couscous or bulgur wheat if you want a different texture
- If you dont have Kalamata olives, try using sliced green olives or black olives instead
- Switch out feta cheese with goat cheese for a tangier twist
- You can substitute cherry tomatoes with grape tomatoes and itll work fine
Pro Tips
1. If you have the time, try toasting your quinoa in a dry skillet for a few minutes before you cook it. It brings out a nuttier flavor that really makes the salad pop
2. Once your quinoa is cooked, let it cool completely before mixing it with the veggies. Mixing it when its still a bit warm can make the veggies soggy
3. Taste your dressing before combining it with the quinoa. If it seems too tangy or bland, adjust the salt, garlic, or lemon juice accordingly. Dont be scared to tweak the proportions!
4. For an extra boost of flavor, let the salad chill in the fridge longer than 30 minutes if possible. This extra time helps all the flavors meld together even more nicely
Mediterranean Quinoa Salad Recipe
My favorite Mediterranean Quinoa Salad Recipe
Equipment Needed:
1. Fine mesh strainer for rinsing the quinoa
2. Medium saucepan with a tight-fitting lid to cook the quinoa
3. Large mixing bowl for tossing together the quinoa and veggies
4. Small bowl to whisk the dressing ingredients
5. Whisk (or fork) for mixing the dressing
6. Cutting board for prepping all the vegetables
7. Sharp knife to slice, dice, and chop the ingredients
8. Measuring cups and spoons for accurate ingredient portions
9. Refrigerator to chill the salad after mixing
10. Serving utensils (like a salad fork or spoon) for dishing out the salad
Ingredients:
- 1 cup quinoa (uncooked)
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup red onion, finely chopped
- 1/4 cup extra virgin olive oil
- Juice of 1 lemon (about 3 tablespoons)
- 1 garlic clove, minced
- 1/4 cup fresh parsley, chopped
- Salt and pepper to taste
Instructions:
1. Rinse the quinoa well under cold water to get rid of any bitter coating.
2. Put the quinoa and 2 cups of water in a saucepan, bring it to a boil, then cover it and let it simmer for about 15 minutes until the water gets absorbed. Let it cool down.
3. While the quinoa cooks, halve the cherry tomatoes, dice the cucumber, slice the Kalamata olives, finely chop the red onion, and chop up the parsley.
4. In a large bowl, add the cooled quinoa, cherry tomatoes, cucumber, olives, red onion, and parsley.
5. In a small mixing bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, salt, and pepper.
6. Pour the dressing over the quinoa and veggies, and mix everything gently so all the flavors combine well.
7. Sprinkle the crumbled feta cheese over the salad and give it a light toss.
8. Taste the salad and add more salt or pepper if you feel it needs it.
9. Cover the bowl and let the salad chill in the fridge for at least 30 minutes to let the flavors meld together.
10. Serve chilled as a light lunch, a perfect meal prep dish, or even for a picnic. Enjoy your salad!
