Mediterranean Quinoa Veggie Salad

Name: Mediterranean Quinoa Veggie Salad
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/4 cup red onion, finely chopped; 1/2 cup feta cheese, crumbled; 1/4 cup Kalamata olives, pitted and sliced; 1/4 cup fresh parsley, chopped; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Clean Inspiration

I absolutely love making this Mediterranean Quinoa Veggie Salad, especially during the warmer months. The combination of fresh vegetables, protein-packed quinoa, and zesty dressing creates a vibrant dish that's as nutritious as it is delicious. It's my go-to recipe for potlucks and picnics, and it always garners praise from friends and family. I enjoy experimenting with different veggies based on what's in season, which makes each version slightly unique. Join me on this journey of flavor as we prepare this refreshing salad together!

Created by

Tamsyn Calder

Last updated on 2026-02-15T00:13:36.373Z

When I first decided to create a quinoa salad, I wanted something bright and colorful that would bring joy to the table. The Mediterranean flavors I adored came to mind, so I started mixing in ingredients like juicy cherry tomatoes, crunchy cucumbers, and feta cheese. Each bite is a burst of freshness!

One essential tip I discovered is to let the quinoa cool before mixing it with the veggies. This not only helps maintain the crispness of the vegetables but also allows the flavors to meld together beautifully. It’s these small details that transform a simple salad into a delightful culinary experience!

Why You Will Love This Recipe
Packed with fresh, vibrant flavors that awaken the senses
Nutrient-rich ingredients that keep you energized and satisfied
Perfect for meal prep – tastes even better the next day!

Understanding Quinoa

Quinoa is a versatile grain that not only adds a nutty flavor to the salad but also serves as an excellent source of protein. When cooking quinoa, it’s crucial to rinse it thoroughly to remove the saponins, which can impart a bitter taste. I usually give it a good rinse under cold water in a fine mesh strainer until the water runs clear. This simple step ensures a pleasant taste and fluffy texture in the final dish.

Once you’ve cooked the quinoa, let it sit covered for a few minutes to steam, then fluff it with a fork. This helps separate the grains for an appealing texture. For added depth, consider toasting the quinoa in a dry pan for a few minutes before boiling. This not only intensifies the flavor but also enhances the overall taste of the salad.

Customizing Your Salad

The beauty of this Mediterranean Quinoa Veggie Salad lies in its adaptability. You can easily substitute seasonal vegetables; for example, zucchini or bell peppers can be replaced with summer squash or sun-dried tomatoes for a different flavor profile. If you’re looking for a lighter option, you can swap out feta cheese for a dairy-free crumble or omit it entirely and increase the amount of olives or add avocado for creaminess.

Herbs also play a crucial role in enhancing flavor. While parsley adds freshness, consider incorporating mint or basil for a Mediterranean twist. Fresh herbs not only elevate the taste but also contribute vibrant color to the salad, making it visually appealing as well.

Storage and Meal Prep Tips

This salad is perfect for meal prep! It stores well in the refrigerator for up to 3 days and the flavors deepen as it sits, making it even tastier the next day. To prevent the salad from becoming soggy, keep the dressing stored separately until ready to serve. This way, your vegetables remain crisp and vibrant, ensuring the best texture when you’re ready to dig in.

If you're preparing this salad for a crowd or for multiple meals, consider doubling or tripling the ingredients. The quinoa salad can be made in advance and easily scaled up for parties, potlucks, or busy weeks. Just remember to store it in an airtight container to preserve freshness and flavor.

Ingredients

Ingredients:

Salad Ingredients

1 cup quinoa, rinsed
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1/4 cup red onion, finely chopped
1/2 cup feta cheese, crumbled
1/4 cup Kalamata olives, pitted and sliced
1/4 cup fresh parsley, chopped

Dressing Ingredients

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
Salt and pepper to taste

Instructions

Instructions:

Cook the Quinoa

In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil over medium-high heat, then cover and reduce to a simmer. Cook for 15 minutes until the quinoa is fluffy and water is absorbed. Remove from heat and let it cool.

Prepare the Dressing

In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper. Set aside.

Combine Ingredients

In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, bell pepper, red onion, feta cheese, olives, and parsley. Pour the dressing over the salad and toss gently to combine.

Serve

Taste and adjust seasoning if necessary. Serve immediately or chill for 30 minutes to let the flavors meld. Enjoy!

Pro Tips

Feel free to add or substitute vegetables based on your preference! Avocado, spinach, or even chickpeas can be great additions.

Flavor Enhancements

To amplify the flavor of your Mediterranean Quinoa Veggie Salad, consider marinating the chopped vegetables briefly before mixing them in. A quick soak in vinegar or even a light sprinkling of salt can draw out moisture and deepen their flavors. Just toss the cucumbers, cherry tomatoes, and red onion with a bit of salt for 10-15 minutes; they will become tender and flavorful without losing their crunch.

Another enhancement is to add some toasted pine nuts or walnuts for a crunchy texture. Toasting nuts brings out their oils and enhances their flavor, which can complement the creamy feta beautifully. Just a few minutes in a skillet over medium heat, stirring frequently until golden brown, can transform their taste.

Serving Suggestions

This salad is incredibly versatile when it comes to serving! It works as a main dish, especially during lunch or as a side alongside grilled chicken or fish at dinner. For a more filling option, you can add chickpeas or grilled tofu as a protein boost, turning it into a complete meal.

Garnishing the salad with a sprinkle of lemon zest or a drizzle of extra virgin olive oil right before serving can elevate its visual appeal and brightness. If desired, you can also serve it in lettuce cups or alongside whole grain wraps for a fun twist that enhances its Mediterranean roots.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad is great for meal prep! You can prepare it a day in advance. Just keep the dressing separate until you're ready to serve.

→ Is it gluten-free?

Absolutely! Quinoa is naturally gluten-free, making this salad a perfect choice for those with gluten sensitivities.

→ How can I make it vegan?

You can easily veganize this salad by omitting the feta cheese or substituting it with a vegan feta alternative.

→ What other vegetables can I use?

The beauty of this salad is its versatility! You can add carrots, zucchini, radishes, or even roasted vegetables based on your taste.