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Mediterranean Quinoa Salad

Mediterranean Quinoa Salad is a vibrant and wholesome lunch packed with fresh vegetables, protein-rich quinoa, tangy feta cheese, and a zesty lemon-olive oil dressing. Light yet filling, this salad is perfect for meal prep, picnics, or a quick and healthy lunch at home. With bright flavors from cucumber, tomato, olives, and parsley, it’s a refreshing dish that can be enjoyed on its own or as a side with grilled chicken or fish. Naturally gluten-free and easily made vegetarian or vegan, this salad is both versatile and nourishing.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4
Ingredients Method Nutrition Notes

Ingredients
 
 

  • 1 cup quinoa uncooked
  • 2 cups water or vegetable broth
  • 1 cucumber diced
  • 1 cup cherry tomatoes halved
  • 1/2 small red onion finely chopped
  • 1/2 cup Kalamata olives sliced
  • 1/2 cup feta cheese crumbled
  • 2 tbsp fresh parsley chopped
  • 2 tbsp fresh mint chopped
  • 3 tbsp olive oil
  • 2 tbsp lemon juice freshly squeezed
  • 1 tsp lemon zest
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Method
 

  1. Rinse quinoa under cold water. In a saucepan, combine quinoa with water or broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until quinoa is fluffy. Let cool slightly.
  2. In a large bowl, combine cooked quinoa, cucumber, cherry tomatoes, red onion, olives, feta cheese, parsley, and mint.
  3. In a small bowl, whisk together olive oil, lemon juice, lemon zest, salt, and pepper.
  4. Pour the dressing over the salad and toss gently until everything is well coated.
  5. Serve immediately or chill for 1 hour for the flavors to blend.

Nutrition Facts (per serving)

Calories: 340kcalCarbohydrates: 35gProtein: 11gFat: 17g

Notes

This salad keeps well in the fridge for up to 3 days, making it perfect for meal prep.
Make it vegan by omitting feta or replacing it with dairy-free cheese.
Add chickpeas or grilled chicken for extra protein.

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