Mediterranean Quinoa Salad
There is something truly satisfying about a meal that is bursting with fresh, vibrant ingredients and requires very little fuss. This Mediterranean Quinoa Salad is precisely that. It’s a kaleidoscope of textures and tastes that brings a little bit of sunshine to your plate, no matter the season. I stumbled upon this combination by accident one afternoon when clearing out the fridge, and it’s been a hit with my family ever since. The nutty, fluffy quinoa provides a wonderful base for the crisp cucumber, juicy tomatoes, and the salty punch of good quality feta and olives.
What makes this particular quinoa salad recipe so special is the balance. It’s hearty enough to be a standalone lunch, yet light enough to serve as a side dish at a barbecue or family gathering. The dressing is where the magic really happens – a simple vinaigrette of extra virgin olive oil, fresh lemon juice, and a hint of oregano that ties everything together beautifully. It’s the kind of dish that makes you feel good from the inside out.
This Mediterranean salad is ideal for anyone looking for healthy, flavourful meal-prep options or a straightforward dish to bring to a potluck. It always gets compliments for its fresh taste and appealing colours. If you enjoy wholesome food that doesn’t compromise on flavour, I think you’re going to love this recipe. It’s a regular in my kitchen, and I hope it will become one in yours too.
Recipe Overview
This is a nourishing and substantial salad that showcases the best of Mediterranean ingredients. We combine perfectly cooked, fluffy quinoa with a host of fresh vegetables, herbs, briny olives, and creamy feta cheese. The lemon-herb vinaigrette is bright and zesty, enhancing all the other components without overpowering them. When I first tested this, I realised the key is to let the quinoa cool completely before mixing; it keeps the vegetables perfectly crisp.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Servings: 4-6 people
- Difficulty: Easy
Why You’ll Love This Mediterranean Quinoa Salad
- Genuine Flavour: The earthy taste of the quinoa is beautifully complemented by the salty feta and olives, while the crisp cucumber and sweet cherry tomatoes provide a fresh contrast. The bright, sharp lemon dressing pulls all these distinct elements together.
- Ready in 30 Minutes: From start to finish, this entire salad comes together in about 30 minutes, making it an excellent choice for a healthy weeknight meal or a quick lunch.
- Flexible Recipe: This salad recipe is wonderfully adaptable. You can add a tin of chickpeas for extra protein, toss in some chopped bell peppers for more crunch, or swap the parsley for fresh dill.
- Great for Gatherings: It works beautifully for picnics, potlucks, and summer barbecues. It travels well and can be made a few hours ahead, which is always a bonus when you’re entertaining. For another great make-ahead option, my Big Batch Pasta Salad For Crowds is always a favourite.
- Family Tested: This is a dish that everyone in my house enjoys. My husband loves it for his packed lunch, and even the kids will eat it (though I sometimes have to put their olives on the side!).
Ingredients You’ll Need
For the best results, use the freshest ingredients you can find. The quality of the olive oil, feta, and tomatoes will really shine through. I recommend using a block of Greek feta stored in brine, as it has a much creamier texture and more complex flavour than pre-crumbled varieties.
- For the Salad:
- 200g tricolour or white quinoa
- 400ml water or vegetable stock
- 1 large cucumber, diced
- 250g cherry tomatoes, halved
- 1 small red onion, finely sliced
- 150g Kalamata olives, pitted and halved
- 200g feta cheese, crumbled
- A large handful of fresh flat-leaf parsley, chopped
- A small handful of fresh mint, chopped
- For the Lemon-Herb Dressing:
- 80ml extra virgin olive oil
- Juice of 1 large lemon (about 60ml)
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- 1 tsp dried oregano
- ½ tsp salt, or to taste
- ¼ tsp freshly ground black pepper
Kira’s Tip: I always rinse my quinoa thoroughly in a fine-mesh sieve under cold running water before cooking. This simple step removes the natural bitter coating called saponin and ensures a clean, nutty flavour.
How to Make Mediterranean Quinoa Salad
The process for this quinoa salad is very straightforward. The main task is cooking the quinoa correctly and then simply combining it with the fresh ingredients. We’ll make the dressing while the quinoa cools.
- Cook the Quinoa: Place the rinsed quinoa and water or vegetable stock in a medium saucepan. Bring to a boil, then reduce the heat to a low simmer, cover, and cook for 12-15 minutes, or until all the liquid has been absorbed.
- Rest and Fluff: Remove the saucepan from the heat and let it stand, still covered, for 5 minutes. This step is crucial for getting that perfect fluffy texture. After resting, fluff the quinoa gently with a fork.
- Cool Completely: Spread the cooked quinoa out on a large plate or baking tray to cool down to room temperature. What works best for me is popping it in the fridge for 10 minutes to speed this up. This prevents the hot quinoa from wilting the fresh vegetables.
- Prepare the Vegetables: While the quinoa is cooling, prepare all your vegetables. Dice the cucumber, halve the cherry tomatoes, finely slice the red onion, and chop the fresh herbs. Place them all in a large salad bowl.
- Make the Dressing: In a small jar with a lid, combine the extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper. Screw the lid on tightly and shake vigorously until the dressing is emulsified and well combined.
- Combine the Salad: Add the cooled quinoa and halved Kalamata olives to the bowl with the vegetables.
- Dress and Toss: Pour the dressing over the salad and toss everything gently until well coated. Be careful not to overmix.
- Add Feta and Serve: Just before serving, gently fold in the crumbled feta cheese. This stops it from breaking down too much. Serve immediately, or chill for 30 minutes to allow the flavours to meld.
Tips From My Kitchen
- Temperature Control: Ensure the quinoa is completely cool before mixing it with the vegetables. Warm quinoa will release steam and make the cucumber and tomatoes lose their crispness, resulting in a slightly soggy salad.
- The Secret Step: I learned that toasting the dry, rinsed quinoa in the saucepan with a tiny bit of olive oil for 1-2 minutes before adding the water really deepens its nutty flavour. For a deeper dive into this technique, Serious Eats has a great guide on perfecting quinoa.
- Make-Ahead: You can cook the quinoa, chop the vegetables, and make the dressing up to a day in advance. Store them in separate airtight containers in the refrigerator. Assemble and dress just before you plan to serve for the best texture.
- Storage: Leftovers can be stored in an airtight container in the fridge for up to 3 days. The salad will still taste delicious, though the vegetables may soften slightly over time. I find it makes an excellent next-day lunch.
Equipment You’ll Need
- Large salad bowl
- Sharp knife and cutting board
- Medium saucepan with a lid
- Fine-mesh sieve
- Small jar for dressing
- Salad servers
Common Mistakes to Avoid
- Waterlogged Quinoa: Using too much water will result in mushy quinoa. Stick to a 1:2 ratio of quinoa to liquid (e.g., 200g quinoa to 400ml water). If there’s any excess water after cooking, drain it off before resting the quinoa.
- Not Cooling the Quinoa: As mentioned, this is the most common pitfall. Adding warm quinoa directly to crisp vegetables will wilt them instantly. Patience is key here; let it cool to at least room temperature.
- Skipping the Rest Time: Don’t skip the 5-minute resting period after cooking the quinoa. This allows it to finish steaming, absorb any remaining moisture, and separate into distinct, fluffy grains.
Delicious Variations to Try
One of the best things about this Mediterranean salad is how easily you can adapt it to your own tastes or what you have available.
- Add a Protein Boost: For a more substantial meal, add a tin of rinsed chickpeas, some grilled chicken breast, or even some pan-fried prawns. It also pairs wonderfully with my Grilled Salmon with Lemon Butter Sauce Recipe.
- Vegan Option: To make this recipe vegan, simply omit the feta cheese. You can replace it with toasted pine nuts or sunflower seeds for a bit of crunch, or use a good quality vegan feta alternative. Ensure you use vegetable stock instead of water for extra flavour.
- Experiment with Herbs: While parsley and mint are classic, feel free to try other fresh herbs. Fresh dill would add a lovely aniseed note, or a bit of fresh oregano would further enhance the Greek-inspired flavours.
What to Serve With Mediterranean Quinoa Salad
This salad is a fantastic all-rounder. It can be a complete meal on its own, but it also works beautifully as part of a larger spread.
- Grilled Meats and Fish: Serve it alongside grilled chicken, lamb skewers, or a piece of flaky white fish. The salad’s bright acidity cuts through the richness of the protein perfectly.
- Meze Platter: Make it the star of a Mediterranean-inspired meze platter. Add bowls of hummus, tzatziki, baba ghanoush, and some warm pitta bread for dipping.
- Drink Pairing: A chilled glass of crisp white wine like a Sauvignon Blanc or Pinot Grigio is a wonderful match. For a non-alcoholic option, a sparkling water with a squeeze of fresh lemon and a sprig of mint is incredibly refreshing.
Frequently Asked Questions
Mediterranean Quinoa Salad
Ingredients
Method
- Cook the Quinoa: Place the rinsed quinoa and water or vegetable stock in a medium saucepan. Bring to a boil, then reduce the heat to a low simmer, cover, and cook for 12-15 minutes, or until all the liquid has been absorbed.
- Rest and Fluff: Remove the saucepan from the heat and let it stand, still covered, for 5 minutes. This step is crucial for getting that perfect fluffy texture. After resting, fluff the quinoa gently with a fork.
- Cool Completely: Spread the cooked quinoa out on a large plate or baking tray to cool down to room temperature. What works best for me is popping it in the fridge for 10 minutes to speed this up. This prevents the hot quinoa from wilting the fresh vegetables.
- Prepare the Vegetables: While the quinoa is cooling, prepare all your vegetables. Dice the cucumber, halve the cherry tomatoes, finely slice the red onion, and chop the fresh herbs. Place them all in a large salad bowl.
- Make the Dressing: In a small jar with a lid, combine the extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper. Screw the lid on tightly and shake vigorously until the dressing is emulsified and well combined.
- Combine the Salad: Add the cooled quinoa and halved Kalamata olives to the bowl with the vegetables.
- Dress and Toss: Pour the dressing over the salad and toss everything gently until well coated. Be careful not to overmix.
- Add Feta and Serve: Just before serving, gently fold in the crumbled feta cheese. This stops it from breaking down too much. Serve immediately, or chill for 30 minutes to allow the flavours to meld.
Notes
I really hope you enjoy making and eating this fresh and flavourful Mediterranean Quinoa Salad. It’s a true celebration of simple, healthy ingredients and has become a staple dish in my home. If you give it a try, I would love to hear what you think! Please leave a comment below and let me know how it turned out for you.
Happy cooking,
Kira
