Lunch

Mediterranean Quinoa Salad

Name: Mediterranean Quinoa Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 1 cup uncooked quinoa; 2 cups water or vegetable broth; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/2 red onion, finely chopped; 1/2 cup kalamata olives, sliced; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 1/4 cup fresh mint, chopped (optional); 1/4 cup olive oil; 2 tbsp lemon juice; 1 tsp red wine vinegar; 1 clove garlic, minced; Salt and pepper, to taste

ByMariem August 24, 2025

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Mediterranean Quinoa Salad is a refreshing, protein-packed dish made with fluffy quinoa, crisp cucumbers, juicy tomatoes, red onions, and fresh herbs tossed in a light lemon-olive oil dressing. It’s a healthy and vibrant salad perfect for any occasion.

Why You’ll Love This Recipe

This salad is light yet satisfying, rich in nutrients, and naturally gluten-free. The quinoa provides a hearty base while the vegetables and herbs add freshness and crunch. It’s quick to prepare, ideal for meal prep, and perfect for lunches, sides, or potluck dishes.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Cooked quinoa, cooled
Cucumber, diced
Cherry tomatoes, halved
Red onion, finely sliced
Fresh parsley and mint, chopped
Lemon juice
Olive oil
Salt and black pepper
Optional: crumbled feta cheese, kalamata olives

directions

In a large mixing bowl, combine the cooked and cooled quinoa with diced cucumber, cherry tomatoes, red onion, and chopped herbs.
In a small bowl or jar, whisk together lemon juice, olive oil, salt, and pepper.
Pour the dressing over the salad and toss gently until all ingredients are evenly coated.
Taste and adjust seasoning as needed.
Optionally, top with crumbled feta or sliced olives before serving.

Servings and timing

Serves 4–6.
Preparation time: 15 minutes (plus time to cook and cool quinoa)
Total time: approximately 30 minutes

Variations

Add crumbled feta for a creamy, salty element.
Toss in chickpeas for added protein and texture.
Use lime juice instead of lemon for a citrus twist.
Include diced bell peppers or avocado for more variety.

storage/reheating

Store in an airtight container in the refrigerator for up to 4 days. Serve chilled or at room temperature. No reheating is required. This salad is excellent for make-ahead meals and lunchboxes.

FAQs

1. How do I cook perfect quinoa for salad?

Use a 2:1 water-to-quinoa ratio, simmer until fluffy, then cool completely before using.

2. Can I use other grains instead of quinoa?

Yes, couscous, bulgur, or farro can be used as alternatives.

3. Is this salad vegan?

Yes, as long as you omit cheese or use a plant-based alternative.

4. Can I make it ahead of time?

Absolutely. It keeps well for several days and tastes even better as the flavors meld.

5. How can I make it more filling?

Add chickpeas, grilled chicken, or tofu to turn it into a full meal.

6. What herbs work best?

Parsley and mint are ideal, but you can also use cilantro, basil, or dill.

7. Can I use bottled lemon juice?

Fresh lemon juice is preferred for better flavor, but bottled works in a pinch.

8. What type of quinoa is best?

White, red, or tri-color quinoa all work well. Just make sure it’s rinsed before cooking.

9. Can I freeze this salad?

Freezing is not recommended due to the high water content of the vegetables.

10. What does this salad pair well with?

It goes great with grilled meats, fish, falafel, or served in wraps or lettuce cups.

Conclusion

Mediterranean Quinoa Salad is a wholesome, flavorful dish that’s as versatile as it is delicious. It’s a perfect make-ahead option for healthy lunches, light dinners, or crowd-pleasing sides—packed with color, nutrients, and fresh flavor in every bite.

Mariem