Mediterranean Quinoa and Roasted Veggies Salad
This salad is a celebration of wholesome Mediterranean ingredients. Fluffy quinoa is tossed with perfectly roasted vegetables, fresh herbs, briny olives, and a zesty lemon-olive oil dressing. It’s naturally gluten-free, high in plant-based protein, and perfect for meal prep, potlucks, or a healthy lunch.
⏱ Time
- Prep Time: 15 minutes
- Cook Time: 25–30 minutes
- Total Time: 40–45 minutes
Ingredients
For the salad:
1 cup quinoa, rinsed
2 cups water or vegetable broth
1 zucchini, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 small red onion, chopped
1 cup cherry tomatoes, halved
2 tbsp olive oil (for roasting)
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp dried oregano
Mix-ins (after roasting):
1/2 cup pitted kalamata olives, halved
1/3 cup crumbled feta cheese (optional)
1/4 cup chopped parsley
2 tbsp chopped fresh mint or basil
2 tbsp toasted pine nuts or slivered almonds (optional)
Lemon vinaigrette:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 small garlic clove, minced
1/2 tsp honey or maple syrup
Salt and pepper to taste
Instructions
1. Cook the quinoa
In a pot, bring 2 cups of water or broth to a boil.
Add rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes.
Remove from heat, fluff with fork, and let cool.
2. Roast the veggies
Preheat oven to 200°C (400°F).
Spread chopped zucchini, peppers, onion, and cherry tomatoes on a baking tray.
Drizzle with olive oil, sprinkle with salt, pepper, and oregano.
Roast for 20–25 minutes, until tender and slightly golden.
3. Make the lemon vinaigrette
Whisk together olive oil, lemon juice, Dijon, garlic, honey, salt, and pepper.
4. Assemble the salad
In a large bowl, combine quinoa, roasted veggies, olives, herbs, and feta.
Drizzle with vinaigrette and toss gently.
Top with pine nuts or almonds if using.
Notes
Make it vegan: Skip the feta or use vegan cheese.
Serving option: Can be served warm or chilled — great for picnics or lunchboxes.
Add protein: Grilled chicken, chickpeas, or shrimp make excellent additions.
Storage: Keeps well in the fridge for 3–4 days.
Tips
- Double the batch of quinoa to use for other meals during the week.
- Toast nuts just before serving for max crunch and flavor.
- Use sun-dried tomatoes for extra umami if tomatoes aren’t in season.
❓ Frequently asked questions FAQ
Q: Can I use other grains instead of quinoa?
A: Yes! Try couscous, farro, or bulgur.
Q: Is it good for meal prep?
A: Absolutely! It stays flavorful and holds texture in the fridge for days.
Q: What if I don’t have fresh herbs?
A: Use a mix of dried oregano and basil, but fresh herbs give the best flavor.
Nutritional Information
Calories: 350
Protein: 10 g
Carbs: 34 g
Fat: 20 g
Fiber: 5 g
Sugar: 5 g
Sodium: 400 mg
Vitamin A: 50% DV