Go Back
To make a tasty Mediterranean quinoa salad, you will need a few key ingredients. Here’s the list of what you need: - 1 cup quinoa, rinsed - 2 cups water - 1 cucumber, diced - 1 cup cherry tomatoes, halved - 1 bell pepper (any color), diced - 1/2 red onion, finely chopped - 1/2 cup Kalamata olives, pitted and halved - 1/2 cup feta cheese, crumbled (optional) - 1/4 cup fresh parsley, chopped - 1/4 cup olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste Quinoa forms the base of this dish. It is not only filling but also rich in protein. The fresh vegetables provide crunch and flavor. The olives and feta add a salty touch. The herbs and spices bring everything together, making each bite delightful. I love how easy it is to customize this salad. You can add more veggies or change the cheese. This flexibility makes it great for any meal. If you follow the Full Recipe, you will create a vibrant and healthy dish that everyone will enjoy. Rinse and Combine with Water Start by rinsing 1 cup of quinoa under cold water. This step removes any bitter taste. After rinsing, combine the quinoa with 2 cups of water in a medium pot. Boil and Simmer Process Bring the pot to a boil over high heat. Once it starts boiling, reduce the heat to low. Cover the pot and let it simmer for about 15 minutes. The quinoa is done when it is fluffy and all the water is absorbed. Fluffing and Cooling Remove the pot from heat and let it sit, covered, for 5 more minutes. This resting time helps the quinoa finish cooking. Then, fluff the quinoa with a fork and set it aside to cool. Chopping the Vegetables While the quinoa cools, chop the vegetables. Dice 1 cucumber, halve 1 cup of cherry tomatoes, and dice 1 bell pepper. Finely chop 1/2 of a red onion. These will add color and crunch to your salad. Mixing Ingredients in a Large Bowl In a large bowl, combine the cooled quinoa with the chopped vegetables. Add 1/2 cup of pitted and halved Kalamata olives and 1/4 cup of fresh parsley. Stir everything together to mix well. Whisking the Dressing Ingredients In a small bowl, whisk together 1/4 cup of olive oil, 2 tablespoons of lemon juice, and 1 teaspoon of dried oregano. Season with salt and pepper to taste. This simple dressing adds flavor to your salad. Tossing the Salad Pour the dressing over the quinoa salad. Toss everything together until all the ingredients are well-coated. Adding Optional Feta Cheese If you want to add some creaminess, gently fold in 1/2 cup of crumbled feta cheese. This step is optional but delicious! Refrigeration for Flavor Development Taste the salad and adjust the seasonings if needed. For the best flavor, refrigerate the salad for at least 30 minutes before serving. This allows all the flavors to meld together. Enjoy your Mediterranean Quinoa Salad! For the complete recipe, check the Full Recipe. - Perfectly Fluffy Quinoa To cook quinoa well, rinse it first. This removes the bitter coating called saponin. Use two cups of water for every cup of quinoa. Once it boils, reduce the heat. Cover and let it simmer for about 15 minutes. After cooking, let it sit covered for another 5 minutes. Then, fluff it with a fork. This keeps the grains separate and light. - Enhancing Flavor Profiles To boost flavors, add salt to the water while cooking quinoa. This adds taste right from the start. You can also use broth instead of water. This gives the quinoa a richer flavor. Adding fresh herbs, like parsley or basil, before serving brightens the dish. Lemon juice adds a fresh zing as well. - Presentation Tips Serve your Mediterranean quinoa salad in a large, shallow bowl. This allows the colors to shine. Top it with fresh parsley sprigs and lemon wedges. This makes it look inviting and fresh. - Pairing Ideas with Other Dishes This salad pairs well with grilled chicken or fish. It also complements roasted vegetables nicely. For a heartier meal, add chickpeas or grilled shrimp. Each addition brings new flavors and textures. - Caloric Breakdown A serving of Mediterranean quinoa salad has about 200-300 calories. This depends on the amount of feta cheese you use. Quinoa itself is high in protein and fiber, making it filling. - Health Benefits of Ingredients Quinoa is a gluten-free grain. It is rich in protein, fiber, and important vitamins. Vegetables like cucumbers and tomatoes add vitamins A and C. Kalamata olives provide healthy fats. If you add feta cheese, it brings calcium and protein. Each ingredient contributes to a balanced meal. {{image_2}} You can easily change this salad to fit your taste. Adding protein is a great way to make it heartier. Chickpeas are a fantastic option. They add fiber and a nice texture. You can also grill some chicken for a warm, filling touch. When it comes to dressings, feel free to experiment. A balsamic vinaigrette can give it a sweet twist. Or try a yogurt-based dressing for creaminess. Each dressing will change the salad’s flavor, so have fun with it! Using seasonal vegetables makes this salad even better. In summer, add fresh corn or zucchini. They bring a sweet crunch. In fall, think about roasted butternut squash. It adds warmth and flavor. You can also include fruits for a unique twist. Try diced apples or pomegranate seeds in winter. They add color and a sweet burst. Each season offers new ideas for this salad. If you want a vegan option, skip the feta cheese. You can add avocado for creaminess instead. It pairs well with the other flavors. For gluten-free needs, quinoa is already a perfect choice! Just make sure all dressings and added ingredients are gluten-free. This way, everyone can enjoy this tasty salad without worry. For the complete recipe and more ideas, check out the full recipe. To keep your Mediterranean quinoa salad fresh, first, store it in the fridge. Place it in an airtight container and cover it tightly. This method helps keep the flavors intact. You can enjoy it for up to three days. For long-term storage, freezing is a great option. However, remember that ingredients like cucumbers and tomatoes can lose their crunch when frozen. To freeze, put the salad in a freezer-safe container. Make sure to leave some space for expansion. You can store it in the freezer for up to two months. When ready to eat, thaw it in the fridge overnight. To keep your ingredients crisp, store them separately when possible. Keep the dressing in a small container. Add it just before serving. This step avoids soggy vegetables. For the best taste, chop your veggies fresh. If you prepare them too early, they may lose their texture. Always use fresh herbs, as they add a burst of flavor and color. This way, your salad stays bright and appetizing. What is the best way to cook quinoa? To cook quinoa, rinse it first. Then, combine 1 cup of quinoa with 2 cups of water in a pot. Bring it to a boil, then lower the heat. Cover and simmer for 15 minutes until fluffy and the water is gone. Let it sit for 5 minutes, then fluff with a fork. Can I make this salad ahead of time? Yes, you can! It tastes even better the next day. Just make sure to store it in an airtight container in the fridge. Letting the flavors blend overnight is a great idea. What can I use instead of feta cheese? If you want a substitute for feta cheese, try goat cheese or a dairy-free version. You can also skip the cheese altogether if you prefer a lighter meal. How long does Mediterranean Quinoa Salad last in the fridge? This salad can last up to 4 days in the fridge. Just keep it in a sealed container and make sure to stir it well before serving. Is this salad gluten-free? Yes, Mediterranean Quinoa Salad is gluten-free. Quinoa itself is naturally gluten-free, making it a great choice for those avoiding gluten. Can I substitute olive oil? Absolutely! If you want to substitute olive oil, you can use avocado oil or a light vegetable oil. Both will work well in the dressing. What can I use instead of Kalamata olives? If you don’t have Kalamata olives, you can use green olives or black olives. Both will add a nice briny flavor to the salad. This article covered how to create a Mediterranean quinoa salad. We discussed key ingredients, steps for cooking quinoa, and preparing the salad. I shared tips for flavor and serving, along with variations for every season. Remember, you can adjust ingredients to fit your taste and diet. With these easy steps, you can enjoy a healthy and tasty meal. Make it your own, and have fun while cooking! Enjoy your salad as a fresh, nutritious dish any time.

Mediterranean Quinoa Salad

Discover the vibrant flavors of a Mediterranean Quinoa Salad that’s perfect for any occasion! This easy recipe combines fluffy quinoa with fresh veggies, olives, and feta for a refreshing dish that’s packed with nutrients. In just under an hour, you can whip up this colorful salad that's great for meal prep or a light lunch. Click through for the full recipe and elevate your salad game today!
Print Recipe Pin Recipe

Ingredients
  

1 cup quinoa, rinsed

2 cups water

1 cucumber, diced

1 cup cherry tomatoes, halved

1 bell pepper (any color), diced

1/2 red onion, finely chopped

1/2 cup Kalamata olives, pitted and halved

1/2 cup feta cheese, crumbled (optional)

1/4 cup fresh parsley, chopped

1/4 cup olive oil

2 tablespoons lemon juice

1 teaspoon dried oregano

Salt and pepper to taste

Instructions
 

In a medium pot, combine the rinsed quinoa and water. Bring to a boil over high heat.

    Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and all the water is absorbed.

      Remove from heat and let it sit, covered, for 5 more minutes. Then fluff the quinoa with a fork and allow it to cool.

        In a large bowl, combine the cooled quinoa, diced cucumber, cherry tomatoes, bell pepper, red onion, Kalamata olives, and parsley.

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

            Pour the dressing over the quinoa salad and toss well to combine all the ingredients.

              If using feta cheese, gently fold it into the salad.

                Taste and adjust seasonings if needed, then refrigerate for at least 30 minutes before serving to allow the flavors to meld.

                  Prep Time: 15 minutes | Total Time: 1 hour (including cooling and chilling) | Servings: 4-6

                    - Presentation Tips: Serve in a large, shallow bowl, garnished with a few sprigs of parsley on top and lemon wedges on the side for a fresh touch.