| Prep Time: 15 minutes | Cook Time: 15 minutes | Chill Time: 15 minutes (optional) | Yield: 4 servings |
Searching for a meal that is both incredibly healthy and bursting with flavor, without requiring hours in the kitchen? This Mediterranean Quinoa Salad is exactly what you need. It’s a vibrant, protein-packed, and refreshing dish that embodies the best of Mediterranean cuisine.
Packed with crisp vegetables, briny olives, creamy feta, and a bright, zesty lemon dressing, this salad is not only delicious but also incredibly satisfying. It’s the perfect healthy meal prep staple, an easy lunch to pack for work, or a light side dish to complement any meal. Best of all, it comes together in just about 20 minutes of active time, making it a true weeknight warrior or a weekend prep superstar.
Why You’ll Love This Quinoa Salad
- Nutrient-Dense: Quinoa is a complete protein, and it’s loaded with fresh vegetables, making it incredibly good for you.
- Flavorful & Zesty: The combination of fresh herbs, lemon, and a medley of crunchy veggies makes every bite exciting.
- Perfect for Meal Prep: It holds up beautifully in the fridge for days, with the flavors only getting better over time.
- Versatile: Enjoy it as a light vegetarian main, a hearty side, or even stuff it into pita bread for a delicious wrap.
What It Tastes Like
This salad is a refreshing explosion of flavors and textures. The quinoa provides a subtle, nutty base. You get crispness from the cucumbers and bell peppers, a juicy pop from the tomatoes, and a sharp bite from the red onion. The briny olives and salty feta add a punch, all tied together by a bright, herbaceous lemon-garlic vinaigrette. It’s truly a symphony for the palate.
Ingredients & Quantities
This recipe makes a generous four servings, perfect for lunches throughout the week.
For the Quinoa:
- 1 cup Uncooked Quinoa, rinsed
- 2 cups Vegetable Broth (or water)
- 1/4 teaspoon Salt
For the Salad:
- 1 large (or 2 small) Cucumber, diced
- 2 cups Cherry Tomatoes, halved
- 1/2 cup Red Onion, finely diced
- 1/2 cup Kalamata Olives, pitted and sliced
- 1/2 cup Crumbled Feta Cheese
- 1/4 cup Fresh Parsley, chopped
- 1/4 cup Fresh Mint, chopped (optional, but highly recommended)
For the Lemon-Herb Dressing:
- 1/4 cup Extra Virgin Olive Oil
- 3 Tablespoons Fresh Lemon Juice
- 1 clove Garlic, minced
- 1/2 teaspoon Dried Oregano (or 1 tsp fresh)
- 1/4 teaspoon Salt
- 1/8 teaspoon Black Pepper
Step-by-Step Instructions
- Cook the Quinoa: Rinse the quinoa thoroughly under cold water (this removes bitterness). In a medium saucepan, combine the 1 cup rinsed quinoa, 2 cups vegetable broth (or water), and 1/4 teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and transfer to a large bowl to cool completely. Pro Tip: Cooling the quinoa quickly prevents the vegetables from wilting when combined.
- Prep the Vegetables: While the quinoa cools, dice the cucumber, halve the cherry tomatoes, finely dice the red onion, and slice the Kalamata olives. Chop the fresh parsley and mint.
- Make the Dressing: In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and black pepper until well combined.
- Assemble the Salad: Add the diced cucumber, halved cherry tomatoes, diced red onion, sliced Kalamata olives, crumbled feta cheese, and chopped fresh herbs to the bowl with the cooled quinoa. Pour the dressing over the salad.
- Toss & Chill: Gently toss all the ingredients until everything is evenly coated. For best flavor, cover and refrigerate for at least 15-30 minutes before serving to allow the flavors to meld.
Storage & Meal Prep Tips
- Fridge: Store any leftover Mediterranean Quinoa Salad in an airtight container in the refrigerator for up to 4-5 days. It makes fantastic grab-and-go lunches!
- Make-Ahead Dressing: You can prepare the dressing up to a week in advance and store it in a sealed jar in the refrigerator.
- Packing for Lunch: If you’re concerned about the salad becoming too watery, you can store the dressing separately and add it just before eating. However, this salad is quite sturdy and holds up well with the dressing mixed in from the start.
Frequently Asked Questions
Do I have to rinse the quinoa? Yes, rinsing is important! Quinoa has a natural coating called saponin, which can taste bitter if not rinsed off. Most pre-packaged quinoa is pre-rinsed, but a quick rinse under cold water is always a good idea to be safe.
Can I add chicken or chickpeas for more protein? Absolutely! Grilled chicken, shredded rotisserie chicken, or a can of rinsed and drained chickpeas (garbanzo beans) are excellent additions to boost the protein content and make this an even heartier meal.
What other vegetables can I add? Feel free to customize! Diced bell peppers (any color), chopped spinach, or even grilled zucchini or eggplant would be delicious additions.
Conclusion
This Mediterranean Quinoa Salad is more than just a side dish—it’s a vibrant, healthy, and incredibly satisfying meal that you’ll want to make again and again. Its ease of preparation and excellent shelf life for meal prep make it a must-have in your recipe repertoire. Enjoy the fresh flavors of the Mediterranean, right in your own kitchen!
