Mediterranean Quinoa Salad is the perfect refreshing meal for busy weeknights! This dish combines nutty quinoa, fresh vegetables, tangy feta cheese, and zesty dressing for a flavor-packed salad that the whole family will love. It’s simple to prepare, making it a go-to recipe when you need something quick, healthy, and delicious!
Table of Contents
- Mediterranean Quinoa Salad Recipe
- Ingredients for Mediterranean Quinoa Salad
- How to Make Mediterranean Quinoa Salad
- Tips for Making Mediterranean Quinoa Salad
- Make-Ahead Instructions
- Storing Leftovers
- Freezing
- Reheating
- Serving Suggestions
- FAQs
- Try these Mediterranean Quinoa Salad related recipes next!
- Easy Chickpea Salad
- Greek Orzo Salad
- Tabbouleh Salad
- Chickpea Quinoa Bowl
Mediterranean Quinoa Salad Recipe
- Perfect for Busy Weeknights. This Mediterranean quinoa salad is nutritious and satisfying, making it great for those evenings when you want a light and fresh meal without spending too much time in the kitchen.
- Vibrant and Colorful. The mix of bright veggies like bell peppers, cucumbers, and cherry tomatoes makes this salad a feast for the eyes as well as for the palate!
Ingredients for Mediterranean Quinoa Salad
- Quinoa: A nutritious base that is gluten-free and packed with protein. Use tri-color quinoa for added appearance.
- Cucumber: Adds a refreshing crunch. English cucumbers work best as they have fewer seeds.
- Cherry Tomatoes: Sweet and juicy, they provide vibrant color and flavor.
- Red Onion: Provides a sharp flavor that complements the other ingredients. Use it sparingly to avoid overpowering the salad.
- Feta Cheese: Crumbled feta offers a tangy richness that enhances the Mediterranean taste.
- Kalamata Olives: Briny olives add depth and a hint of saltiness.
- Olive Oil: A staple in Mediterranean cooking, it’s used for the dressing to enhance flavor and provide healthy fats.
- Lemon Juice: Freshly squeezed lemon juice brightens the flavors and adds acidity.
- Fresh Parsley: Chopped parsley adds freshness and a pop of color to the salad.
How to Make Mediterranean Quinoa Salad
- Rinse the quinoa under cold water to remove any bitterness and drain.
- In a medium pot, bring 2 cups of water to a boil. Add 1 cup of quinoa, reduce the heat, cover, and simmer for about 15 minutes or until the quinoa is fluffy and water is absorbed. Let it cool.
- While the quinoa is cooking, chop the vegetables: dice the cucumber, halve the cherry tomatoes, and finely chop the red onion and parsley.
- In a large bowl, combine the cooled quinoa, chopped vegetables, crumbled feta, and olives.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss gently to combine.
- Adjust seasoning to taste and let the salad chill in the refrigerator for at least 30 minutes before serving to allow flavors to meld.
Tips for Making Mediterranean Quinoa Salad
- Cook Quinoa Perfectly: Make sure to rinse quinoa before cooking to eliminate the natural coating called saponin, which can taste bitter.
- Prep Ahead: Chop your veggies ahead of time and store them in the refrigerator for an even quicker assembly during busy nights.
- Customize Your Salad: Feel free to swap out ingredients based on personal preference, such as adding chickpeas for extra protein or bell peppers for more crunch.
Make-Ahead Instructions
- To save time, prepare the quinoa and chop the vegetables a day before serving. Store them separately in the refrigerator.
- Mix the dressing in advance to allow the flavors to meld and keep it in an airtight container until ready to use.
Storing Leftovers
Store the leftovers in an airtight container in the refrigerator for up to 4 days. The flavors will continue to develop, making it taste even better the next day!
Freezing Mediterranean Quinoa Salad
- Quinoa salad does not freeze particularly well; the texture of the vegetables will change when thawed. However, you can freeze the quinoa separately.
- If you choose to freeze it, allow it to cool completely, portion into freezer bags, and store for up to 2 months.
Reheating Mediterranean Quinoa Salad
- If reheating quinoa, place it in a pot with a splash of water over medium heat until warmed through.
- Do not reheat the salad after mixing it with fresh vegetables, as it’s best enjoyed chilled.
Serving Suggestions
FAQs
Can I make this salad vegan?
Yes, simply omit the feta cheese or replace it with a vegan cheese alternative!
How long does this salad last in the fridge?
Stored properly in an airtight container, it will last up to 4 days.
What can I add to this salad for extra protein?
Try adding chickpeas, grilled chicken, or diced tofu for additional protein.
Can I use other grains instead of quinoa?
Absolutely! You can substitute quinoa with bulgur, couscous, or farro.
Is this salad gluten-free?
Yes, quinoa is naturally gluten-free, making it a great option for gluten-sensitive individuals.
Try these Mediterranean Quinoa Salad related recipes next!
Mediterranean Quinoa Salad
- Total Time: 30 minutes
- Yield: 4 servings
Description
A nutritious Mediterranean quinoa salad featuring protein-rich quinoa, fresh vegetables, and a tangy dressing, perfect for a quick and healthy meal.
Ingredients
- Quinoa
- Cucumber
- Cherry Tomatoes
- Red Onion
- Feta Cheese
- Kalamata Olives
- Olive Oil
- Lemon Juice
- Fresh Parsley
Instructions
- Rinse the quinoa under cold water to remove bitterness and drain.
- In a medium pot, bring 2 cups of water to a boil. Add 1 cup of quinoa, cover, and simmer for about 15 minutes until fluffy.
- Chop the vegetables: dice cucumber, halve cherry tomatoes, and finely chop onion and parsley.
- In a large bowl, combine cooled quinoa, chopped vegetables, feta, and olives.
- Whisk olive oil, lemon juice, salt, and pepper in a bowl. Pour over salad and toss.
- Chill for at least 30 minutes before serving.
Notes
- Allow quinoa to cool before mixing with vegetables.
- Vegetables can be prepared a day in advance.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: salad
- Method: no-cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 2g
- Sodium: 300mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 27g
- Fiber: 5g
- Protein: 8g
- Cholesterol: 20mg
Keywords: Mediterranean quinoa salad, healthy salad, easy recipe
