Mediterranean Quinoa Salad Fresh and Tasty Recipe

Name: Mediterranean Quinoa Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1 cup quinoa, rinsed; 2 cups vegetable broth (or water); 1 cup cherry tomatoes, halved; 1 unit cucumber, diced; 1 unit bell pepper (red or yellow), diced; 0.5 unit red onion, finely chopped; 0.5 cup Kalamata olives, pitted and sliced; 0.25 cup feta cheese, crumbled (optional); 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon dried oregano; to taste unit salt and pepper; for garnish unit fresh parsley, chopped

by Elizabeth on November 19, 2025

Looking for a fresh, tasty dish that’s easy to make? You’ve found it! This Mediterranean Quinoa Salad is a fun mix of flavors that everyone will love. With colorful veggies and simple ingredients, you can whip it up in no time. Not only does it please the taste buds, but it’s also packed with nutrients. Let’s dive into the ingredients and make a meal that’s good for you and full of goodness!

$- 1 cup quinoa, rinsed - 2 cups vegetable broth (or water) - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1 bell pepper (red or yellow), diced - 1/2 red onion, finely chopped - 1/2 cup Kalamata olives, pitted and sliced - 3 tablespoons olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste - Fresh parsley, chopped for garnish The main ingredients of this salad create a fresh blend. Quinoa serves as the base. It is high in protein and gluten-free. The cherry tomatoes give a sweet burst. Cucumbers add crunch and hydration. Bell peppers bring sweetness and color. Red onion gives a nice bite. Kalamata olives add depth and saltiness. - 1/4 cup feta cheese, crumbled (optional) Feta cheese can enhance the taste. It adds a creamy texture and tang. You can skip it for a lighter dish. - Quinoa: High in protein and fiber. It helps keep you full. - Vegetable broth: Adds flavor without extra calories. - Cherry tomatoes: Rich in vitamins C and K. They support skin health. - Cucumber: Hydrating and low in calories. Great for weight loss! - Bell pepper: High in vitamins A and C. Good for your immune system. - Red onion: Contains antioxidants. They may reduce heart disease risk. - Kalamata olives: Provide healthy fats. They support heart health. - Olive oil: Contains healthy monounsaturated fats. Good for your overall health. - Lemon juice: High in vitamin C. It boosts your immune system. - Dried oregano: May have anti-inflammatory properties. - Fresh parsley: Adds vitamins A, C, and K. It helps with digestion. This salad not only tastes great but also gives your body what it needs. The mix of colors and textures makes it fun to eat! {{ingredient_image_1}} Start by boiling two cups of vegetable broth or water in a medium saucepan. Once it boils, add one cup of rinsed quinoa. Cover the pot and lower the heat. Let it simmer for about 15 minutes. The quinoa will be fluffy when ready. Remove it from heat and let it cool for a few minutes. While the quinoa cools, grab a large bowl. Add one cup of halved cherry tomatoes, one diced cucumber, one diced bell pepper, and half a finely chopped red onion. If you love salty flavors, add half a cup of sliced Kalamata olives. For extra creaminess, sprinkle in a quarter cup of crumbled feta cheese. In a small bowl, mix three tablespoons of olive oil and two tablespoons of lemon juice. Add one teaspoon of dried oregano, salt, and pepper to taste. Whisk it together until all the ingredients blend well. This dressing brings all the flavors together. Once the quinoa has cooled, fluff it with a fork. Add the quinoa to your bowl of veggies. Pour the dressing over the quinoa salad. Toss everything gently so the dressing coats all the ingredients. Taste the salad and adjust the seasoning if needed. Let the salad sit for 10-15 minutes. This helps the flavors meld. Serve it chilled or at room temperature. Garnish with fresh parsley on top for a nice look. To get the best quinoa, rinse it well. This removes bitter saponins. Boil your vegetable broth or water before adding. Once you add the quinoa, cover it quickly. Cook on low heat for about 15 minutes. The quinoa should be fluffy when done. Let it cool a bit before mixing it with the veggies. Use fresh herbs for more flavor. Fresh parsley adds a bright taste. You can also try fresh mint for a unique twist. Don’t forget to taste your salad as you go. Adjust salt and pepper to your liking. A squeeze of extra lemon juice can add great zest too. Serve your salad in a large bowl for family style. You can also use small glass cups for individual servings. This makes everything look fancy. Top with a sprinkle of feta cheese and parsley. A drizzle of olive oil right before serving adds a nice touch. Enjoy the colors and textures; it’s a feast for the eyes! Pro Tips Rinse Your Quinoa: Always rinse quinoa under cold water before cooking. This removes the natural coating called saponin, which can make it taste bitter. Chill for Flavor: Allow the salad to chill in the refrigerator for at least 15 minutes before serving. This helps the flavors to meld and enhances the overall taste. Customize Your Veggies: Feel free to swap out or add in any vegetables you prefer! Bell peppers, olives, and cucumbers are versatile, but you can include veggies like zucchini or spinach for extra nutrition. Perfect Dressing Balance: Taste the dressing before pouring it over the salad. Adjust the lemon juice, olive oil, or seasoning to suit your taste preferences for a perfect balance. {{image_2}} You can boost protein in your salad with chickpeas or grilled chicken. Chickpeas are a great plant-based choice. Just rinse and drain a can and mix them in. They add a nice texture and flavor. If you love meat, grilled chicken works well too. Dice up cooked chicken and fold it into the salad. This makes your meal more filling and satisfying. To make this salad vegan and dairy-free, simply skip the feta cheese. The salad still tastes great without it. You can also add extra olives or avocado for creaminess. Both options add rich flavors and healthy fats. Use a splash of apple cider vinegar or tahini for a yummy dressing twist. This keeps your salad tasty and vegan-friendly. Switching ingredients with the seasons keeps this salad fresh. In spring, toss in some peas or asparagus for crunch. In summer, try adding corn or zucchini for sweetness. Fall brings roasted butternut squash, which adds warmth. In winter, you can use hearty greens like kale or spinach. These swaps let you enjoy new flavors all year round while keeping things exciting. To store leftover Mediterranean quinoa salad, place it in an airtight container. Make sure to cover it tightly to keep out air. This will help maintain its freshness. You can store it in the fridge for easy access. The salad stays fresh for about 3 to 5 days in the fridge. After this time, the vegetables may lose their crunch. If you notice any odd smells or changes in texture, it's best to discard it. I recommend serving this salad cold for the best flavor. If you prefer warm quinoa, gently heat just the quinoa part. Avoid reheating the whole salad, as it can make the veggies soft. Instead, enjoy the fresh taste straight from the fridge! Quinoa takes about 15 minutes to cook. Start by boiling vegetable broth or water. Once boiling, add rinsed quinoa. Cover the pot and lower the heat. Let it simmer until the quinoa is fluffy, and the liquid is gone. Yes, you can make this salad ahead of time. It tastes even better after sitting. Just store it in the fridge for up to three days. This allows the flavors to mix nicely. Yes, Mediterranean Quinoa Salad is gluten-free. Quinoa itself is a gluten-free grain. All other ingredients, like veggies and olives, are also gluten-free. This makes it a great choice for those with gluten sensitivities. Mediterranean quinoa salad is a tasty, healthy dish full of fresh flavors. We explored key ingredients and their benefits, offering helpful tips for perfecting your salad. You learned simple steps to prepare it and exciting variations to try. Don’t forget how to store any leftovers to keep them fresh. This salad is quick, easy, and full of life. Try it, and enjoy the bright tastes and nutrition it brings. Eating well can be fun and simple!$

Why I Love This Recipe

Fresh and Vibrant: This salad bursts with fresh flavors from the vegetables, making it a delightful dish for any occasion.
Nutritious and Filling: Quinoa is a great source of protein and fiber, ensuring that this salad is both healthy and satisfying.
Quick and Easy: This recipe comes together in just 30 minutes, making it a perfect option for busy weeknights or meal prep.
Versatile and Customizable: You can easily swap in your favorite vegetables or add other ingredients like chickpeas for extra protein.

Ingredients

Key Ingredients for Mediterranean Quinoa Salad

– 1 cup quinoa, rinsed

– 2 cups vegetable broth (or water)

– 1 cup cherry tomatoes, halved

– 1 cucumber, diced

– 1 bell pepper (red or yellow), diced

– 1/2 red onion, finely chopped

– 1/2 cup Kalamata olives, pitted and sliced

– 3 tablespoons olive oil

– 2 tablespoons lemon juice

– 1 teaspoon dried oregano

– Salt and pepper to taste

– Fresh parsley, chopped for garnish

The main ingredients of this salad create a fresh blend. Quinoa serves as the base. It is high in protein and gluten-free. The cherry tomatoes give a sweet burst. Cucumbers add crunch and hydration. Bell peppers bring sweetness and color. Red onion gives a nice bite. Kalamata olives add depth and saltiness.

Optional Ingredients for Added Flavor

– 1/4 cup feta cheese, crumbled (optional)

Feta cheese can enhance the taste. It adds a creamy texture and tang. You can skip it for a lighter dish.

Nutritional Benefits of Each Ingredient

– Quinoa: High in protein and fiber. It helps keep you full.

– Vegetable broth: Adds flavor without extra calories.

– Cherry tomatoes: Rich in vitamins C and K. They support skin health.

– Cucumber: Hydrating and low in calories. Great for weight loss!

– Bell pepper: High in vitamins A and C. Good for your immune system.

– Red onion: Contains antioxidants. They may reduce heart disease risk.

– Kalamata olives: Provide healthy fats. They support heart health.

– Olive oil: Contains healthy monounsaturated fats. Good for your overall health.

– Lemon juice: High in vitamin C. It boosts your immune system.

– Dried oregano: May have anti-inflammatory properties.

– Fresh parsley: Adds vitamins A, C, and K. It helps with digestion.

This salad not only tastes great but also gives your body what it needs. The mix of colors and textures makes it fun to eat!

Step-by-Step Instructions

Preparing the Quinoa

Start by boiling two cups of vegetable broth or water in a medium saucepan. Once it boils, add one cup of rinsed quinoa. Cover the pot and lower the heat. Let it simmer for about 15 minutes. The quinoa will be fluffy when ready. Remove it from heat and let it cool for a few minutes.

Mixing the Vegetables

While the quinoa cools, grab a large bowl. Add one cup of halved cherry tomatoes, one diced cucumber, one diced bell pepper, and half a finely chopped red onion. If you love salty flavors, add half a cup of sliced Kalamata olives. For extra creaminess, sprinkle in a quarter cup of crumbled feta cheese.

Making the Dressing

In a small bowl, mix three tablespoons of olive oil and two tablespoons of lemon juice. Add one teaspoon of dried oregano, salt, and pepper to taste. Whisk it together until all the ingredients blend well. This dressing brings all the flavors together.

Combining and Serving the Salad

Once the quinoa has cooled, fluff it with a fork. Add the quinoa to your bowl of veggies. Pour the dressing over the quinoa salad. Toss everything gently so the dressing coats all the ingredients. Taste the salad and adjust the seasoning if needed. Let the salad sit for 10-15 minutes. This helps the flavors meld. Serve it chilled or at room temperature. Garnish with fresh parsley on top for a nice look.

Tips & Tricks

Perfecting the Quinoa Texture

To get the best quinoa, rinse it well. This removes bitter saponins. Boil your vegetable broth or water before adding. Once you add the quinoa, cover it quickly. Cook on low heat for about 15 minutes. The quinoa should be fluffy when done. Let it cool a bit before mixing it with the veggies.

Flavor Enhancements and Seasoning Tips

Use fresh herbs for more flavor. Fresh parsley adds a bright taste. You can also try fresh mint for a unique twist. Don’t forget to taste your salad as you go. Adjust salt and pepper to your liking. A squeeze of extra lemon juice can add great zest too.

Presentation Ideas for Serving

Serve your salad in a large bowl for family style. You can also use small glass cups for individual servings. This makes everything look fancy. Top with a sprinkle of feta cheese and parsley. A drizzle of olive oil right before serving adds a nice touch. Enjoy the colors and textures; it’s a feast for the eyes!

Pro Tips

Rinse Your Quinoa: Always rinse quinoa under cold water before cooking. This removes the natural coating called saponin, which can make it taste bitter.
Chill for Flavor: Allow the salad to chill in the refrigerator for at least 15 minutes before serving. This helps the flavors to meld and enhances the overall taste.
Customize Your Veggies: Feel free to swap out or add in any vegetables you prefer! Bell peppers, olives, and cucumbers are versatile, but you can include veggies like zucchini or spinach for extra nutrition.
Perfect Dressing Balance: Taste the dressing before pouring it over the salad. Adjust the lemon juice, olive oil, or seasoning to suit your taste preferences for a perfect balance.

Variations

Protein Additions (Chickpeas, Grilled Chicken)

You can boost protein in your salad with chickpeas or grilled chicken. Chickpeas are a great plant-based choice. Just rinse and drain a can and mix them in. They add a nice texture and flavor. If you love meat, grilled chicken works well too. Dice up cooked chicken and fold it into the salad. This makes your meal more filling and satisfying.

Vegan and Dairy-Free Options

To make this salad vegan and dairy-free, simply skip the feta cheese. The salad still tastes great without it. You can also add extra olives or avocado for creaminess. Both options add rich flavors and healthy fats. Use a splash of apple cider vinegar or tahini for a yummy dressing twist. This keeps your salad tasty and vegan-friendly.

Seasonal Ingredient Swaps

Switching ingredients with the seasons keeps this salad fresh. In spring, toss in some peas or asparagus for crunch. In summer, try adding corn or zucchini for sweetness. Fall brings roasted butternut squash, which adds warmth. In winter, you can use hearty greens like kale or spinach. These swaps let you enjoy new flavors all year round while keeping things exciting.

Storage Info

How to Store Leftover Salad

To store leftover Mediterranean quinoa salad, place it in an airtight container. Make sure to cover it tightly to keep out air. This will help maintain its freshness. You can store it in the fridge for easy access.

Recommended Shelf Life

The salad stays fresh for about 3 to 5 days in the fridge. After this time, the vegetables may lose their crunch. If you notice any odd smells or changes in texture, it’s best to discard it.

Reheating vs. Serving Cold

I recommend serving this salad cold for the best flavor. If you prefer warm quinoa, gently heat just the quinoa part. Avoid reheating the whole salad, as it can make the veggies soft. Instead, enjoy the fresh taste straight from the fridge!

FAQs

How long does quinoa take to cook?

Quinoa takes about 15 minutes to cook. Start by boiling vegetable broth or water. Once boiling, add rinsed quinoa. Cover the pot and lower the heat. Let it simmer until the quinoa is fluffy, and the liquid is gone.

Can I make Mediterranean Quinoa Salad ahead of time?

Yes, you can make this salad ahead of time. It tastes even better after sitting. Just store it in the fridge for up to three days. This allows the flavors to mix nicely.

Is this salad gluten-free?

Yes, Mediterranean Quinoa Salad is gluten-free. Quinoa itself is a gluten-free grain. All other ingredients, like veggies and olives, are also gluten-free. This makes it a great choice for those with gluten sensitivities.

Mediterranean quinoa salad is a tasty, healthy dish full of fresh flavors. We explored key ingredients and their benefits, offering helpful tips for perfecting your salad. You learned simple steps to prepare it and exciting variations to try. Don’t forget how to store any leftovers to keep them fresh. This salad is quick, easy, and full of life. Try it, and enjoy the bright tastes and nutrition it brings. Eating well can be fun and simpl

Mediterranean Quinoa Salad

A refreshing and nutritious salad featuring quinoa, fresh vegetables, and a tangy dressing.

Print Recipe Pin Recipe

Prep Time 15

Cook Time 15

Total Time 30

Course Salad

Cuisine Mediterranean

Servings 4

Calories 250 kcal

Ingredients

1 cup quinoa, rinsed
2 cups vegetable broth (or water)
1 cup cherry tomatoes, halved
1 unit cucumber, diced
1 unit bell pepper (red or yellow), diced
0.5 unit red onion, finely chopped
0.5 cup Kalamata olives, pitted and sliced
0.25 cup feta cheese, crumbled (optional)
3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
to taste unit salt and pepper
for garnish unit fresh parsley, chopped

Instructions

In a medium saucepan, bring the vegetable broth (or water) to a boil. Add the rinsed quinoa, cover, and reduce the heat to low. Simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it cool for a few minutes.
In a large bowl, combine the halved cherry tomatoes, diced cucumber, diced bell pepper, chopped red onion, and sliced Kalamata olives. If desired, add the crumbled feta cheese for an extra savory kick.
Once the quinoa has cooled down, fluff it with a fork and add it to the bowl of fresh vegetables.
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper until well blended.
Pour the dressing over the quinoa salad and toss gently to combine all the ingredients evenly.
Taste and adjust the seasoning if necessary.
Let the salad sit for about 10-15 minutes to allow the flavors to meld before serving.
Serve chilled or at room temperature, garnished with fresh parsley on top.

Notes

Let the salad sit for a few minutes to enhance the flavor.

Keyword healthy, quinoa, salad, vegetarian