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Mediterranean Quinoa Salad Fresh and Flavorful Meal

by on December 14, 2025

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Are you ready for a meal that bursts with flavor? My Mediterranean Quinoa Salad is just what you need! Packed with fresh veggies, herbs, and a zesty dressing, this dish not only delights the taste buds but is also super healthy. Whether you’re looking for a quick lunch or a side for dinner, this salad checks all the boxes. Let’s dive into how to make this delicious dish, step by step!

- 1 cup quinoa, thoroughly rinsed - 2 cups vegetable broth (or water) You start with quinoa. Rinse it well to remove any bitterness. Then, cook it in vegetable broth or water. I like using broth for more flavor. Bring it to a boil, then simmer until fluffy and the liquid is gone, about 15-20 minutes. - 1 cup cherry tomatoes, halved - 1 cucumber, diced into small pieces - 1/2 red onion, finely chopped - 1/2 cup Kalamata olives, pitted and sliced - 1/2 cup feta cheese, crumbled - 1/4 cup fresh parsley, coarsely chopped - 1/4 cup fresh mint, coarsely chopped Next, gather your veggies and herbs. Cherry tomatoes add sweetness. Diced cucumber gives a nice crunch. Finely chopped red onion adds sharpness. Kalamata olives bring a salty bite. Crumbled feta cheese adds creaminess. Fresh parsley and mint provide bright flavors. Mix them all in a big bowl. - 3 tablespoons extra virgin olive oil - 2 tablespoons freshly squeezed lemon juice - Salt and freshly ground black pepper to taste Now, let's make the dressing. Combine olive oil and lemon juice in a small bowl. Whisk until blended well. Season with salt and black pepper. This dressing ties everything together and brings out the flavors of the salad. {{ingredient_image_2}} First, rinse one cup of quinoa under cold water. This removes any bitter taste. Next, bring two cups of vegetable broth or water to a boil in a medium saucepan. Once boiling, add the rinsed quinoa. Lower the heat to a simmer and cover the pan. Cook for 15 to 20 minutes. The quinoa should be fluffy and all the liquid absorbed. After cooking, take it off the heat and let it cool completely. In a large mixing bowl, gather all your chopped vegetables. Start with one cup of halved cherry tomatoes. Then, add one diced cucumber and half of a finely chopped red onion. Next, toss in half a cup of sliced Kalamata olives and half a cup of crumbled feta cheese. Finally, add one-fourth cup each of coarsely chopped parsley and mint. Gently mix everything together. This ensures a nice blend of flavors. Take a small bowl and add three tablespoons of extra virgin olive oil. Squeeze in two tablespoons of fresh lemon juice. Add salt and freshly ground black pepper to taste. Use a whisk to mix these ingredients until they blend well. This dressing will add a fresh zing to your salad. Once the quinoa cools, it’s time to mix everything. Gently fold the quinoa into the bowl with the vegetables and herbs. Make sure to incorporate all the ingredients evenly. Drizzle the dressing over the salad and toss everything together. Taste it and adjust the seasoning if needed. Enjoy your fresh and vibrant Mediterranean quinoa salad! To get the best quinoa texture, rinse it well before cooking. This step removes bitter saponins. Use a fine mesh strainer for best results. When cooking, use vegetable broth for flavor. Bring the broth to a boil, then reduce to a simmer. Cover the pot and cook for 15 to 20 minutes. The quinoa should be fluffy and all the liquid must absorb. Let it cool completely before mixing with other ingredients. To boost flavor, add fresh herbs like parsley and mint. These herbs add brightness and freshness. A pinch of salt and black pepper enhances all the flavors, too. You can also try lemon zest for an extra zing. If you like a bit of heat, consider adding crushed red pepper flakes. Mix the dressing well to blend the oil and lemon juice. This ensures every bite bursts with flavor. Serve the salad in a large bowl for family-style meals. Garnish with extra feta and fresh herbs for a colorful touch. For a fun twist, layer the salad in mason jars. Start with quinoa, then veggies and herbs, creating a pretty portable dish. This makes it perfect for lunch or picnics. Enjoy it cold or at room temperature for the best taste. Pro Tips Rinse the Quinoa: Always rinse quinoa thoroughly under cold water before cooking to remove its natural coating, called saponin, which can taste bitter. Cooling the Quinoa: Let the cooked quinoa cool completely before adding it to the salad to prevent wilting the fresh vegetables and herbs. Fresh Herbs: For the best flavor, use fresh parsley and mint. If you don't have fresh herbs, dried herbs can be used, but the flavor will be different. Make it Ahead: This salad can be made a day in advance and stored in the refrigerator. The flavors develop and improve as it sits! {{image_4}} You can easily make this salad vegetarian or vegan. Simply skip the feta cheese. Instead, try adding avocado for creaminess. You could also mix in some nutritional yeast for a cheesy flavor. This keeps the dish rich and satisfying without dairy. If you want extra protein, consider adding chickpeas or black beans. These legumes blend well with the salad. You can also include grilled chicken or shrimp if you prefer meat. Just remember to cook them first and let them cool before mixing. Feel free to swap out ingredients based on what you have. If you don’t have cherry tomatoes, try bell peppers instead. You can also use any type of olives you like. For herbs, basil or cilantro can add a fun twist. Just make sure to keep the core flavors intact for a delicious meal. To keep your Mediterranean quinoa salad fresh, store it in an airtight container. This helps lock in flavors and moisture. Place the salad in the fridge right after preparing it. If you have leftovers, try to eat them within three days for the best taste. Always mix the salad again before serving to revive its look. You can eat this salad cold or warm. If you prefer it warm, heat quinoa separately. Use a microwave or stovetop. Avoid heating the veggies, herbs, or feta cheese, as they taste best fresh. Simply warm the quinoa, then mix it back with the salad. - Quinoa: When cooked, quinoa lasts about 3 to 5 days in the fridge. - Vegetables: Fresh veggies like cucumbers and tomatoes can last 2 to 3 days once mixed. - Feta Cheese: Crumbled feta stays fresh for up to a week if stored well. Always check for any signs of spoilage before eating leftovers. Keeping an eye on freshness ensures a tasty meal every time! Yes, you can make this salad ahead of time. Prepare it a day before serving. Store it in the fridge. The flavors will blend well overnight. Just remember to add the dressing right before you serve it. This keeps the salad fresh and crunchy. If you want a substitute for feta cheese, try using goat cheese or ricotta. Both have a creamy texture and nice flavor. You could also use tofu for a vegan option. It will change the taste, but it still works well. Yes, quinoa is gluten-free. It comes from a seed, not a grain. This makes it a great option for those with gluten allergies. Quinoa is also high in protein, making it a healthy choice. To add spice to your salad, consider using crushed red pepper flakes. They add heat without overwhelming the flavors. You can also try adding diced jalapeños or a sprinkle of cayenne pepper. Just start with a little, and adjust to your taste. Yes, you can use frozen vegetables in this recipe. They are convenient and save time. Just thaw and drain them before adding to the salad. This way, you keep the texture and flavor balanced. This blog post covered making a tasty Mediterranean quinoa salad. We explored key ingredients, step-by-step instructions, and helpful tips. Variations let you customize the dish, while storage info keeps leftovers fresh. Mediterranean quinoa salad is easy to make and full of flavor. You can enjoy it as a side or main dish. I hope you feel inspired to create your version today!

Why I Love This Recipe

  1. Fresh Ingredients: This salad is packed with vibrant, fresh vegetables that not only taste great but also provide a burst of color and nutrition.
  2. Easy to Prepare: With minimal cooking and simple steps, this recipe is perfect for both beginners and busy cooks looking for a quick meal.
  3. Versatile Dish: This salad can be served as a main dish or a side, making it suitable for any occasion, from casual lunches to festive gatherings.
  4. Healthy and Filling: The combination of quinoa and vegetables makes it a nutritious option that keeps you satisfied without feeling heavy.

Ingredients

Quinoa and Broth

– 1 cup quinoa, thoroughly rinsed

– 2 cups vegetable broth (or water)

You start with quinoa. Rinse it well to remove any bitterness. Then, cook it in vegetable broth or water. I like using broth for more flavor. Bring it to a boil, then simmer until fluffy and the liquid is gone, about 15-20 minutes.

Vegetables and Herbs

– 1 cup cherry tomatoes, halved

– 1 cucumber, diced into small pieces

– 1/2 red onion, finely chopped

– 1/2 cup Kalamata olives, pitted and sliced

– 1/2 cup feta cheese, crumbled

– 1/4 cup fresh parsley, coarsely chopped

– 1/4 cup fresh mint, coarsely chopped

Next, gather your veggies and herbs. Cherry tomatoes add sweetness. Diced cucumber gives a nice crunch. Finely chopped red onion adds sharpness. Kalamata olives bring a salty bite. Crumbled feta cheese adds creaminess. Fresh parsley and mint provide bright flavors. Mix them all in a big bowl.

Dressing Components

– 3 tablespoons extra virgin olive oil

– 2 tablespoons freshly squeezed lemon juice

– Salt and freshly ground black pepper to taste

Now, let’s make the dressing. Combine olive oil and lemon juice in a small bowl. Whisk until blended well. Season with salt and black pepper. This dressing ties everything together and brings out the flavors of the salad.

Step-by-Step Instructions

Cooking the Quinoa

First, rinse one cup of quinoa under cold water. This removes any bitter taste. Next, bring two cups of vegetable broth or water to a boil in a medium saucepan. Once boiling, add the rinsed quinoa. Lower the heat to a simmer and cover the pan. Cook for 15 to 20 minutes. The quinoa should be fluffy and all the liquid absorbed. After cooking, take it off the heat and let it cool completely.

Preparing the Vegetables

In a large mixing bowl, gather all your chopped vegetables. Start with one cup of halved cherry tomatoes. Then, add one diced cucumber and half of a finely chopped red onion. Next, toss in half a cup of sliced Kalamata olives and half a cup of crumbled feta cheese. Finally, add one-fourth cup each of coarsely chopped parsley and mint. Gently mix everything together. This ensures a nice blend of flavors.

Making the Dressing

Take a small bowl and add three tablespoons of extra virgin olive oil. Squeeze in two tablespoons of fresh lemon juice. Add salt and freshly ground black pepper to taste. Use a whisk to mix these ingredients until they blend well. This dressing will add a fresh zing to your salad.

Combining Ingredients

Once the quinoa cools, it’s time to mix everything. Gently fold the quinoa into the bowl with the vegetables and herbs. Make sure to incorporate all the ingredients evenly. Drizzle the dressing over the salad and toss everything together. Taste it and adjust the seasoning if needed. Enjoy your fresh and vibrant Mediterranean quinoa salad!

Tips & Tricks

Perfecting Quinoa Texture

To get the best quinoa texture, rinse it well before cooking. This step removes bitter saponins. Use a fine mesh strainer for best results. When cooking, use vegetable broth for flavor. Bring the broth to a boil, then reduce to a simmer. Cover the pot and cook for 15 to 20 minutes. The quinoa should be fluffy and all the liquid must absorb. Let it cool completely before mixing with other ingredients.

Flavor Enhancements

To boost flavor, add fresh herbs like parsley and mint. These herbs add brightness and freshness. A pinch of salt and black pepper enhances all the flavors, too. You can also try lemon zest for an extra zing. If you like a bit of heat, consider adding crushed red pepper flakes. Mix the dressing well to blend the oil and lemon juice. This ensures every bite bursts with flavor.

Serving Suggestions

Serve the salad in a large bowl for family-style meals. Garnish with extra feta and fresh herbs for a colorful touch. For a fun twist, layer the salad in mason jars. Start with quinoa, then veggies and herbs, creating a pretty portable dish. This makes it perfect for lunch or picnics. Enjoy it cold or at room temperature for the best taste.

Pro Tips

  1. Rinse the Quinoa: Always rinse quinoa thoroughly under cold water before cooking to remove its natural coating, called saponin, which can taste bitter.
  2. Cooling the Quinoa: Let the cooked quinoa cool completely before adding it to the salad to prevent wilting the fresh vegetables and herbs.
  3. Fresh Herbs: For the best flavor, use fresh parsley and mint. If you don’t have fresh herbs, dried herbs can be used, but the flavor will be different.
  4. Make it Ahead: This salad can be made a day in advance and stored in the refrigerator. The flavors develop and improve as it sits!

Variations

Vegetarian and Vegan Options

You can easily make this salad vegetarian or vegan. Simply skip the feta cheese. Instead, try adding avocado for creaminess. You could also mix in some nutritional yeast for a cheesy flavor. This keeps the dish rich and satisfying without dairy.

Additional Protein Sources

If you want extra protein, consider adding chickpeas or black beans. These legumes blend well with the salad. You can also include grilled chicken or shrimp if you prefer meat. Just remember to cook them first and let them cool before mixing.

Substituting Ingredients

Feel free to swap out ingredients based on what you have. If you don’t have cherry tomatoes, try bell peppers instead. You can also use any type of olives you like. For herbs, basil or cilantro can add a fun twist. Just make sure to keep the core flavors intact for a delicious meal.

Storage Info

Best Practices for Storing Salad

To keep your Mediterranean quinoa salad fresh, store it in an airtight container. This helps lock in flavors and moisture. Place the salad in the fridge right after preparing it. If you have leftovers, try to eat them within three days for the best taste. Always mix the salad again before serving to revive its look.

Reheating Instructions

You can eat this salad cold or warm. If you prefer it warm, heat quinoa separately. Use a microwave or stovetop. Avoid heating the veggies, herbs, or feta cheese, as they taste best fresh. Simply warm the quinoa, then mix it back with the salad.

Shelf Life of Ingredients

– Quinoa: When cooked, quinoa lasts about 3 to 5 days in the fridge.

– Vegetables: Fresh veggies like cucumbers and tomatoes can last 2 to 3 days once mixed.

– Feta Cheese: Crumbled feta stays fresh for up to a week if stored well.

Always check for any signs of spoilage before eating leftovers. Keeping an eye on freshness ensures a tasty meal every time!

FAQs

Can I make Mediterranean Quinoa Salad ahead of time?

Yes, you can make this salad ahead of time. Prepare it a day before serving. Store it in the fridge. The flavors will blend well overnight. Just remember to add the dressing right before you serve it. This keeps the salad fresh and crunchy.

What can I substitute for feta cheese?

If you want a substitute for feta cheese, try using goat cheese or ricotta. Both have a creamy texture and nice flavor. You could also use tofu for a vegan option. It will change the taste, but it still works well.

Is quinoa gluten-free?

Yes, quinoa is gluten-free. It comes from a seed, not a grain. This makes it a great option for those with gluten allergies. Quinoa is also high in protein, making it a healthy choice.

How do I add spice to the salad?

To add spice to your salad, consider using crushed red pepper flakes. They add heat without overwhelming the flavors. You can also try adding diced jalapeños or a sprinkle of cayenne pepper. Just start with a little, and adjust to your taste.

Can I use frozen vegetables in this recipe?

Yes, you can use frozen vegetables in this recipe. They are convenient and save time. Just thaw and drain them before adding to the salad. This way, you keep the texture and flavor balanced.

This blog post covered making a tasty Mediterranean quinoa salad. We explored key ingredients, step-by-step instructions, and helpful tips. Variations let you customize the dish, while storage info keeps leftovers fresh.

Mediterranean quinoa salad is easy to make and full of flavor. You can enjoy it as a side or main dish. I hope you feel inspired to create your version toda

- 1 cup quinoa, thoroughly rinsed - 2 cups vegetable broth (or water) You start with quinoa. Rinse it well to remove any bitterness. Then, cook it in vegetable broth or water. I like using broth for more flavor. Bring it to a boil, then simmer until fluffy and the liquid is gone, about 15-20 minutes. - 1 cup cherry tomatoes, halved - 1 cucumber, diced into small pieces - 1/2 red onion, finely chopped - 1/2 cup Kalamata olives, pitted and sliced - 1/2 cup feta cheese, crumbled - 1/4 cup fresh parsley, coarsely chopped - 1/4 cup fresh mint, coarsely chopped Next, gather your veggies and herbs. Cherry tomatoes add sweetness. Diced cucumber gives a nice crunch. Finely chopped red onion adds sharpness. Kalamata olives bring a salty bite. Crumbled feta cheese adds creaminess. Fresh parsley and mint provide bright flavors. Mix them all in a big bowl. - 3 tablespoons extra virgin olive oil - 2 tablespoons freshly squeezed lemon juice - Salt and freshly ground black pepper to taste Now, let's make the dressing. Combine olive oil and lemon juice in a small bowl. Whisk until blended well. Season with salt and black pepper. This dressing ties everything together and brings out the flavors of the salad. {{ingredient_image_2}} First, rinse one cup of quinoa under cold water. This removes any bitter taste. Next, bring two cups of vegetable broth or water to a boil in a medium saucepan. Once boiling, add the rinsed quinoa. Lower the heat to a simmer and cover the pan. Cook for 15 to 20 minutes. The quinoa should be fluffy and all the liquid absorbed. After cooking, take it off the heat and let it cool completely. In a large mixing bowl, gather all your chopped vegetables. Start with one cup of halved cherry tomatoes. Then, add one diced cucumber and half of a finely chopped red onion. Next, toss in half a cup of sliced Kalamata olives and half a cup of crumbled feta cheese. Finally, add one-fourth cup each of coarsely chopped parsley and mint. Gently mix everything together. This ensures a nice blend of flavors. Take a small bowl and add three tablespoons of extra virgin olive oil. Squeeze in two tablespoons of fresh lemon juice. Add salt and freshly ground black pepper to taste. Use a whisk to mix these ingredients until they blend well. This dressing will add a fresh zing to your salad. Once the quinoa cools, it’s time to mix everything. Gently fold the quinoa into the bowl with the vegetables and herbs. Make sure to incorporate all the ingredients evenly. Drizzle the dressing over the salad and toss everything together. Taste it and adjust the seasoning if needed. Enjoy your fresh and vibrant Mediterranean quinoa salad! To get the best quinoa texture, rinse it well before cooking. This step removes bitter saponins. Use a fine mesh strainer for best results. When cooking, use vegetable broth for flavor. Bring the broth to a boil, then reduce to a simmer. Cover the pot and cook for 15 to 20 minutes. The quinoa should be fluffy and all the liquid must absorb. Let it cool completely before mixing with other ingredients. To boost flavor, add fresh herbs like parsley and mint. These herbs add brightness and freshness. A pinch of salt and black pepper enhances all the flavors, too. You can also try lemon zest for an extra zing. If you like a bit of heat, consider adding crushed red pepper flakes. Mix the dressing well to blend the oil and lemon juice. This ensures every bite bursts with flavor. Serve the salad in a large bowl for family-style meals. Garnish with extra feta and fresh herbs for a colorful touch. For a fun twist, layer the salad in mason jars. Start with quinoa, then veggies and herbs, creating a pretty portable dish. This makes it perfect for lunch or picnics. Enjoy it cold or at room temperature for the best taste. Pro Tips Rinse the Quinoa: Always rinse quinoa thoroughly under cold water before cooking to remove its natural coating, called saponin, which can taste bitter. Cooling the Quinoa: Let the cooked quinoa cool completely before adding it to the salad to prevent wilting the fresh vegetables and herbs. Fresh Herbs: For the best flavor, use fresh parsley and mint. If you don't have fresh herbs, dried herbs can be used, but the flavor will be different. Make it Ahead: This salad can be made a day in advance and stored in the refrigerator. The flavors develop and improve as it sits! {{image_4}} You can easily make this salad vegetarian or vegan. Simply skip the feta cheese. Instead, try adding avocado for creaminess. You could also mix in some nutritional yeast for a cheesy flavor. This keeps the dish rich and satisfying without dairy. If you want extra protein, consider adding chickpeas or black beans. These legumes blend well with the salad. You can also include grilled chicken or shrimp if you prefer meat. Just remember to cook them first and let them cool before mixing. Feel free to swap out ingredients based on what you have. If you don’t have cherry tomatoes, try bell peppers instead. You can also use any type of olives you like. For herbs, basil or cilantro can add a fun twist. Just make sure to keep the core flavors intact for a delicious meal. To keep your Mediterranean quinoa salad fresh, store it in an airtight container. This helps lock in flavors and moisture. Place the salad in the fridge right after preparing it. If you have leftovers, try to eat them within three days for the best taste. Always mix the salad again before serving to revive its look. You can eat this salad cold or warm. If you prefer it warm, heat quinoa separately. Use a microwave or stovetop. Avoid heating the veggies, herbs, or feta cheese, as they taste best fresh. Simply warm the quinoa, then mix it back with the salad. - Quinoa: When cooked, quinoa lasts about 3 to 5 days in the fridge. - Vegetables: Fresh veggies like cucumbers and tomatoes can last 2 to 3 days once mixed. - Feta Cheese: Crumbled feta stays fresh for up to a week if stored well. Always check for any signs of spoilage before eating leftovers. Keeping an eye on freshness ensures a tasty meal every time! Yes, you can make this salad ahead of time. Prepare it a day before serving. Store it in the fridge. The flavors will blend well overnight. Just remember to add the dressing right before you serve it. This keeps the salad fresh and crunchy. If you want a substitute for feta cheese, try using goat cheese or ricotta. Both have a creamy texture and nice flavor. You could also use tofu for a vegan option. It will change the taste, but it still works well. Yes, quinoa is gluten-free. It comes from a seed, not a grain. This makes it a great option for those with gluten allergies. Quinoa is also high in protein, making it a healthy choice. To add spice to your salad, consider using crushed red pepper flakes. They add heat without overwhelming the flavors. You can also try adding diced jalapeños or a sprinkle of cayenne pepper. Just start with a little, and adjust to your taste. Yes, you can use frozen vegetables in this recipe. They are convenient and save time. Just thaw and drain them before adding to the salad. This way, you keep the texture and flavor balanced. This blog post covered making a tasty Mediterranean quinoa salad. We explored key ingredients, step-by-step instructions, and helpful tips. Variations let you customize the dish, while storage info keeps leftovers fresh. Mediterranean quinoa salad is easy to make and full of flavor. You can enjoy it as a side or main dish. I hope you feel inspired to create your version today!

Mediterranean Quinoa Salad

A refreshing and nutritious salad featuring quinoa, fresh vegetables, and herbs, dressed with a light vinaigrette.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Salad
Cuisine Mediterranean
Servings 4
Calories 250 kcal

Ingredients
  

  • 1 cup quinoa, thoroughly rinsed
  • 2 cups vegetable broth (or water)
  • 1 cup cherry tomatoes, halved
  • 1 whole cucumber, diced into small pieces
  • 0.5 whole red onion, finely chopped
  • 0.5 cup Kalamata olives, pitted and sliced
  • 0.5 cup feta cheese, crumbled
  • 0.25 cup fresh parsley, coarsely chopped
  • 0.25 cup fresh mint, coarsely chopped
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • to taste salt and freshly ground black pepper

Instructions
 

  • In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring the mixture to a vigorous boil over medium heat. Once boiling, lower the heat to a simmer, cover the pan, and let it cook for 15-20 minutes, or until the quinoa becomes fluffy and all the liquid has been absorbed. Remove from heat and allow it to cool completely.
  • In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, finely chopped red onion, sliced Kalamata olives, crumbled feta cheese, and both the chopped parsley and mint. Mix gently to distribute the ingredients evenly.
  • In a small bowl, whisk together the olive oil, freshly squeezed lemon juice, salt, and black pepper until well blended. This will be your dressing.
  • Once the quinoa has cooled, gently fold it into the mixing bowl with the vegetable and herb mixture, ensuring all the ingredients are well incorporated.
  • Drizzle the prepared dressing over the salad and gently toss everything together to coat evenly.
  • Taste the salad and adjust the seasoning by adding more salt and pepper if necessary.

Notes

Serve in a large bowl or layer in mason jars for individual servings.
Keyword healthy, Mediterranean, quinoa, salad, vegetarian

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