Mediterranean Quinoa Salad
This Mediterranean Quinoa Salad is light, zesty, and bursting with Mediterranean flavors—ripe tomatoes, crisp cucumbers, briny olives, tangy feta, and fresh herbs tossed with fluffy quinoa and lemony dressing. It’s refreshing, filling, and perfect for warm weather.
Total time
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: ~30 mins
Ingredients:
For the Salad:
1 cup dry quinoa (yields ~3 cups cooked)
1 1/2 cups cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup red onion, finely chopped
1/2 cup Kalamatas olives, sliced
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped
2 tbsp fresh mint or basil (optional)
For the Dressing:
1/4 cup extra virgin olive oil
2 tbsp lemon juice
1 clove garlic, minced
1 tsp Dijon mustard
1/2 tsp dried oregano
Salt & pepper, to taste
Instructions:
1. Cook quinoa: Rinse quinoa, then boil in 2 cups water. Reduce heat, cover, and simmer 15 minutes. Fluff and cool.
2. Prep veggies: while quinoa cooks: chop tomatoes, cucumber, onion, olives, and herbs.
3. Make dressing: Whisk olive oil, lemon juice, garlic, mustard, oregano, salt, and pepper.
4. Combine: In a large bowl, toss cooled quinoa with veggies, herbs, and feta. Drizzle with dressing and mix well.
5. Chill or serve: Enjoy right away or refrigerate for 1–2 hours for deeper flavor.
Tips:
Great for meal prep—flavors improve overnight!
Add chickpeas or grilled chicken for extra protein.
Make it vegan by omitting or replacing feta with a dairy-free option.
Frequently Asked Questions (FAQs)
1. Can I make it ahead of time?
Yes! It actually tastes even better after chilling for a few hours or overnight. Just wait to add herbs and feta right before serving for the freshest flavor.
2. How long does it last in the fridge?
Store in an airtight container for 3–4 days. It’s a perfect make-ahead meal or side!
3. Can I use another grain instead of quinoa?
Absolutely! Try couscous, farro, bulgur, or brown rice for variation. Adjust cooking times accordingly.
4. Is it gluten-free?
Yes, as long as all other ingredients (especially mustard or cheese) are certified gluten-free.
5. Can I make it vegan?
Yes—just omit or replace feta with a vegan alternative like cashew cheese or tofu feta.
Nutritional Information
Calories: 290 kcal
Total Fat: 14g
Carbohydrates: 28g
Fiber: 4g
Sugars: 3g
Protein: 28g
Calcium: 100mg
Iron: 2.2mg
Vitamin C: ~25% DV