This Mediterranean Quinoa Salad brings together crisp vegetables, briny olives, and creamy feta with a lemony dressing that wakes everything up. It’s hearty enough for lunch, light enough for a side, and ready for meal prep. The flavor is clean and vibrant, and the textures are spot on—fluffy quinoa, juicy tomatoes, crunchy cucumber.
You’ll toss it together quickly, and it holds up beautifully in the fridge. It’s the kind of recipe you keep in your back pocket for busy weeks and casual gatherings.
What Makes This Special
This salad checks a lot of boxes: it’s easy, nutritious, and full of fresh Mediterranean flavors. The quinoa gives you plant-based protein and a satisfying chew, while the veggies keep things crisp.
A simple lemon-olive oil dressing ties it all together without weighing it down.
It’s also very adaptable. You can swap in what you have, tweak the herbs, and adjust the tang. Plus, it tastes even better after it sits for a bit, so it’s perfect for make-ahead meals and potlucks.
Shopping List
- Quinoa: 1 cup uncooked (white or tri-color)
- Water or broth: 2 cups (broth adds more flavor)
- Cherry or grape tomatoes: 1.5 cups, halved
- Cucumber: 1 large (English or Persian), diced
- Red bell pepper: 1, diced
- Red onion: 1/4 medium, finely chopped
- Kalamata olives: 1/2 cup, pitted and sliced
- Feta cheese: 3–4 ounces, crumbled
- Fresh herbs: 1/2 cup chopped (parsley and mint are great; dill is optional)
- Chickpeas (optional): 1 can (15 oz), drained and rinsed
- Extra-virgin olive oil: 1/4 cup
- Lemon: Zest of 1 and juice of 2 (about 1/4 cup)
- Garlic: 1 small clove, finely grated or minced
- Dijon mustard: 1 teaspoon
- Dried oregano: 1 teaspoon
- Salt and black pepper: to taste
How to Make It
- Rinse the quinoa. Place quinoa in a fine-mesh sieve and rinse under cold water for 30 seconds.
This removes any bitterness.
- Cook the quinoa. Combine 1 cup quinoa and 2 cups water (or broth) in a small pot. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes. Turn off heat and let sit, covered, for 5 minutes.
- Fluff and cool. Uncover, fluff with a fork, and spread on a plate or baking sheet to cool faster.
You want it at least room temp before mixing.
- Chop the vegetables. Halve tomatoes, dice cucumber and bell pepper, and finely chop red onion. Slice olives and crumble feta. Chop herbs.
- Make the dressing. In a jar or bowl, whisk together olive oil, lemon zest, lemon juice, garlic, Dijon, oregano, a pinch of salt, and pepper until emulsified.
- Combine the salad. In a large bowl, add cooled quinoa, tomatoes, cucumber, bell pepper, red onion, olives, herbs, and chickpeas if using.
- Dress and toss. Pour on the dressing and toss gently to coat.
Add feta last and fold in so it stays a bit chunky.
- Taste and adjust. Add more lemon, salt, or pepper as needed. If it tastes flat, a pinch of salt usually wakes it up.
- Rest (optional but great). Let the salad sit 15–20 minutes before serving so flavors meld.
Storage Instructions
Store the salad in an airtight container in the fridge for up to 4 days. It actually gets more flavorful by day two.
If you want maximum freshness, keep the feta and herbs separate and mix them in just before serving. The quinoa may absorb dressing as it sits, so add a splash of olive oil and a squeeze of lemon before serving leftovers.
Why This is Good for You
- Balanced nutrition: Quinoa provides complete protein and fiber, while veggies add vitamins and antioxidants.
- Healthy fats: Extra-virgin olive oil and olives bring heart-healthy monounsaturated fats.
- Low on processed ingredients: The dressing is homemade, simple, and free of additives.
- Satisfying without heaviness: You get steady energy without the sluggish feeling.
Common Mistakes to Avoid
- Skipping the rinse: Unrinsed quinoa can taste bitter. A quick rinse makes a big difference.
- Mixing while hot:</-strong> Tossing hot quinoa with vegetables can wilt them and dull the herbs.
Let it cool first.
- Under-seasoning: Quinoa needs salt and acid. Taste and adjust with lemon and salt at the end.
- Watery cucumbers: If your cucumber is very seedy, scoop out the seeds to avoid excess moisture.
- Overmixing feta: Add it last and fold gently to keep nice chunks.
Alternatives
- Grain swaps: Try farro, bulgur, or couscous. Adjust cooking times accordingly.
- Protein boosts: Add grilled chicken, shrimp, or tofu.
Canned tuna also works in a pinch.
- Cheese options: Use goat cheese or a vegan feta if you prefer dairy-free.
- Herb variations: Swap mint for basil or add fresh dill for a softer flavor.
- Veggie add-ins: Roasted red peppers, artichokes, or sun-dried tomatoes bring extra depth.
- No olives? Capers add a similar briny pop.
- Creamier dressing: Whisk in a spoonful of tahini or Greek yogurt for body.
FAQ
Can I make this salad ahead of time?
Yes. It’s great for meal prep. Make it up to 24 hours ahead.
For best texture, add the herbs and feta just before serving and refresh with a little lemon and olive oil.
How do I keep the quinoa from getting mushy?
Use the 1:2 quinoa-to-liquid ratio, simmer gently, and let it steam off heat for 5 minutes. Fluff with a fork and cool it spread out to release steam.
Is this gluten-free?
Yes, quinoa is naturally gluten-free. Just confirm your add-ins (like broth, feta, or mustard) are certified gluten-free if needed.
What if I don’t like raw onion?
Soak chopped red onion in cold water for 10 minutes, then drain.
It tames the sharpness while keeping the crunch. Or swap in thinly sliced scallions.
Can I use bottled lemon juice?
Fresh is best for brightness. If using bottled, start with less and adjust to taste, since it can be more acidic and less aromatic.
How can I make it more filling?
Add chickpeas, grilled chicken, or extra feta.
A handful of toasted almonds or pine nuts also adds satisfying crunch and healthy fats.
Will it hold up at room temperature?
Yes, for a short period. It’s fine for about 2 hours at room temp for a picnic or potluck. Keep it chilled if it’s hot outside.
In Conclusion
This Mediterranean Quinoa Salad delivers fresh flavor, easy prep, and all-day versatility.
It’s bright with lemon, full of texture, and flexible enough to fit your taste and pantry. Make it once, and it’ll quickly become a staple for lunches, sides, and quick dinners. Keep the ingredients on hand, and you’ll always have a healthy, delicious option ready to go.
Mediterranean Quinoa Salad - Fresh, Bright, and Satisfying
Ingredients
- Quinoa: 1 cup uncooked (white or tri-color)
- Water or broth: 2 cups (broth adds more flavor)
- Cherry or grape tomatoes: 1.5 cups, halved
- Cucumber: 1 large (English or Persian), diced
- Red bell pepper: 1, diced
- Red onion: 1/4 medium, finely chopped
- Kalamata olives: 1/2 cup, pitted and sliced
- Feta cheese: 3–4 ounces, crumbled
- Fresh herbs: 1/2 cup chopped (parsley and mint are great; dill is optional)
- Chickpeas (optional): 1 can (15 oz), drained and rinsed
- Extra-virgin olive oil: 1/4 cup
- Lemon: Zest of 1 and juice of 2 (about 1/4 cup)
- Garlic: 1 small clove, finely grated or minced
- Dijon mustard: 1 teaspoon
- Dried oregano: 1 teaspoon
- Salt and black pepper: to taste
Instructions
- Rinse the quinoa. Place quinoa in a fine-mesh sieve and rinse under cold water for 30 seconds. This removes any bitterness.
- Cook the quinoa. Combine 1 cup quinoa and 2 cups water (or broth) in a small pot. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes. Turn off heat and let sit, covered, for 5 minutes.
- Fluff and cool. Uncover, fluff with a fork, and spread on a plate or baking sheet to cool faster. You want it at least room temp before mixing.
- Chop the vegetables. Halve tomatoes, dice cucumber and bell pepper, and finely chop red onion. Slice olives and crumble feta. Chop herbs.
- Make the dressing. In a jar or bowl, whisk together olive oil, lemon zest, lemon juice, garlic, Dijon, oregano, a pinch of salt, and pepper until emulsified.
- Combine the salad. In a large bowl, add cooled quinoa, tomatoes, cucumber, bell pepper, red onion, olives, herbs, and chickpeas if using.
- Dress and toss. Pour on the dressing and toss gently to coat. Add feta last and fold in so it stays a bit chunky.
- Taste and adjust. Add more lemon, salt, or pepper as needed. If it tastes flat, a pinch of salt usually wakes it up.
- Rest (optional but great). Let the salad sit 15–20 minutes before serving so flavors meld.
Looking for more ideas?
If you need dinner on the table fast, explore our Quick & Easy category.
If you’re craving new flavors, take a look at our World Cuisine category.
If you want something lighter but still satisfying, visit our Healthy & Light category.
If you’re in the mood for a treat, find something sweet in our Sweets & Desserts category.
If you like to plan ahead, get inspired in our Meal Prep & Planning category.
If you’re keeping it low carb and still want satisfying meals, explore our Keto Weight Loss category.
And if you’d like to browse everything in one place, explore All Recipes.
Printable Recipe Card
Want just the essential recipe details without scrolling through the article? Get our printable recipe card with just the ingredients and instructions.