If there’s one dish that feels like a hug from the sun-kissed Mediterranean coast, it’s this vibrant Mediterranean Quinoa Salad. The flavors are fresh, zesty, and bursting with color, making it the perfect dish to celebrate life’s simplest joys. Whether you’re hosting a summer picnic, prepping for a busy week, or looking to brighten up a gloomy day, this salad is your go-to.

The origins of Mediterranean flavors trace back to countries like Greece, Turkey, and Lebanon, where fresh herbs, hearty grains, and tangy dressings reign supreme. Quinoa, while native to South America, has become a global favorite because of its nutty flavor and nutritional punch. This fusion of ancient grains and Mediterranean staples makes this recipe a healthy, modern take on a classic theme.

It’s also one of those meals that gets better as it sits, so it’s ideal for meal prep. The combination of fresh vegetables, hearty quinoa, and a zingy dressing makes this dish not only satisfying but also delightfully refreshing. Let’s dive into this beautiful salad that will soon be a staple on your table.

Why You’ll Love This Recipe

• Healthy and Wholesome: Packed with fiber, protein, and heart-healthy ingredients, this salad is as nourishing as it is delicious.
• Versatile: Enjoy it as a main course, side dish, or a perfect lunchbox addition.
• Bursting with Flavor: The combination of crisp cucumbers, sweet tomatoes, and briny olives will transport your taste buds straight to the Mediterranean.
• Make-Ahead Friendly: The flavors deepen as the salad sits, so you can make it ahead of time without compromising on taste.

Ingredients You’ll Need

• For the Salad:
  • 1 cup quinoa, rinsed
  • 2 cups water
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/3 cup red onion, finely chopped
  • 1/3 cup Kalamata olives, sliced
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh mint, chopped
  • 1/2 cup crumbled feta cheese
• For the Dressing:
  • 3 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

How to Make Mediterranean Quinoa Salad

Step-by-Step Instructions

1. Cook the Quinoa
Start by cooking your quinoa. Rinse it thoroughly under cold water to remove any bitterness, then combine it with water in a medium saucepan. Bring it to a boil, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the water is absorbed. Fluff with a fork and let it cool to room temperature.

2. Prep the Vegetables
While the quinoa cools, chop up your vegetables. Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the Kalamata olives.

3. Make the Dressing
In a small bowl or mason jar, whisk together the olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and pepper. Taste and adjust the seasoning if needed.

4. Assemble the Salad
In a large mixing bowl, combine the cooled quinoa, chopped vegetables, olives, parsley, and mint. Pour the dressing over the salad and toss everything together until well coated.

5. Add the Feta
Gently fold in the crumbled feta cheese, being careful not to break it up too much.

6. Chill and Serve
For the best flavor, let the salad chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld beautifully.

Helpful Tips

• Rinse Your Quinoa: Don’t skip rinsing! This removes the natural coating called saponin, which can make quinoa taste bitter.
• Customize the Veggies: Feel free to add bell peppers, artichoke hearts, or even roasted zucchini for more variety.
• Serving Ideas: Pair this salad with grilled chicken, lamb skewers, or falafel for a complete meal.
• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.

Details

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 4 servings
• Category: Salad, Main Course, Side Dish
• Method: No-Cook (after quinoa is cooked)
• Cuisine: Mediterranean
• Diet: Vegetarian

Notes

• If you’re making this salad ahead of time, keep the feta cheese separate and add it just before serving to maintain its texture.
• You can easily make this recipe vegan by omitting the feta cheese or using a plant-based alternative.

Nutritional Information

Per serving (based on 4 servings):

• Calories: ~220
• Protein: ~7g
• Carbohydrates: ~25g
• Fat: ~9g
• Fiber: ~4g

Frequently Asked Questions

Can I use a different grain instead of quinoa?
Yes, absolutely! Couscous, farro, or bulgur wheat would work well in this recipe.

How can I make this salad vegan?
Simply omit the feta cheese or replace it with a vegan feta alternative.

Is this salad gluten-free?
Yes! Quinoa is naturally gluten-free, so this dish is safe for those with gluten sensitivities or celiac disease.

Can I freeze this salad?
While the quinoa itself freezes well, the fresh vegetables and dressing do not. It’s best to enjoy this salad fresh or within a few days of preparation.

Related Recipes

If you liked this recipe, you’ll definitely enjoy these other Mediterranean-inspired dishes:

• Greek Chicken Tzatziki Bowls: A Burst of Mediterranean Flavor in Every Bite
• Creamy Chicken Bowls with Feta Sauce
• Loaded Greek Chicken Bowl with Dairy-Free Tzatziki

Conclusion

This Mediterranean Quinoa Salad is proof that simple ingredients can create a dish that’s as beautiful as it is delicious. It’s a celebration of fresh, wholesome foods and bold flavors that will leave you feeling nourished and satisfied. Whether you’re making it for a potluck or your weekly meal prep, this recipe is bound to become a favorite in your kitchen.

Go ahead and give it a try—you’re just one bowl away from a Mediterranean getaway!

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