This Mediterranean Quinoa Salad is a delicious cold salad that’s perfect for the warm summer days ahead. Quinoa is combined with cucumbers, tomatoes, and the best of Greek flavors, olives, and feta cheese. It's dressed with a red wine vinegar and olive oil dressing to give you a heart-healthy lunch, vegetarian dinner, or an easy side dish.
Table of Contents
- Benefits of Quinoa
- Why This is the Best Mediterranean Quinoa Salad Recipe
- Meal Prep and Make Ahead
- Ingredients
- How to Make Dressing for Quinoa Salad
- How to Make a Quinoa Salad
- Recipe Tips
- Recipe Variations
- What to Serve with Quinoa Salad
- How to Store
- Frequently Asked Questions
- More Healthy and Hearty Salad Recipes
Benefits of Quinoa
I love quinoa! There I said it! It seems that since it exploded on the market in 2013 it has gone through ups and downs in popularity but there are some of us who love what this protein-rich grain brings to the table, no matter what.
Quinoa is a healthy, protein-rich whole grain and is so versatile that it can be used as an ingredient in breakfast waffles, salads, and main meals or substituted for rice in side dishes like this Spanish Quinoa.
It is also naturally gluten-free. For those that are trying to eat a little healthier this whole grain delivers essential vitamins, minerals, and fiber as opposed to pasta and rice which are simple carbohydrates and are quickly digested leaving little or no nutritional value.
Besides being the perfect protein, quinoa is high in anti-inflammatory phytonutrients and heart-healthy fats too! It's a win-win to add this to your diet.
Why This is the Best Mediterranean Quinoa Salad Recipe
Quick and Easy - This quinoa salad is so easy to pull together and quick too as it can be on the table in as little as 10 minutes with prior-cooked quinoa or about 30 minutes if starting from scratch. In fact, I’d venture to say, cooking the quinoa is the hardest part.
Great for Lunch - Pack it up for weekday lunches. And, if you’re like me, double the recipe so you can keep eating healthy all week.
Flavorful Side Dish - Goes great with meat and seafood.
Versatile - Change it up by adding, removing, or substituting ingredients to suit your preferences. See variations below.
Meal Prep and Make Ahead
If you’re in the habit of prepping some of your meals on the weekend for the busy week ahead, you can cook up a batch of quinoa on Sunday and use it in a number of recipes throughout the week.
Recipes like Sriracha Shrimp and Chorizo, Quinoa Tabouli, and, of course, this Mediterranean Quinoa Salad.
Ingredients
For the Mediterranean quinoa salad:
- Cooked quinoa - 1 cup cooked in either 2 cups or chicken broth or water
- Cucumbers
- Grape tomatoes
- Red onion
- Black olives
- Feta cheese crumbles
- Fresh parsley
For the Mediterranean quinoa salad dressing:
- Olive oil
- Red wine vinegar
- Lemon
- Garlic clove
- Dried oregano
How to Make Dressing for Quinoa Salad
- In a small bowl, combine olive oil, red wine vinegar, minced garlic, and oregano. Add lemon juice.
- Whisk together until blended.
How to Make a Quinoa Salad
- In a large bowl, combine cucumbers, halved tomatoes, diced red onion, sliced olives, and feta cheese with cooked quinoa.
- Drizzle the salad dressing over the quinoa salad and let it set for an hour or overnight so that the flavors marry.
Now take a bite of this deliciously light, flavorful, and satisfying cool summer salad.
Recipe Tips
Spread the cooked quinoa on a baking sheet and refrigerate it for faster cooling and to help prevent it from clumping in the salad.
Make the quinoa the day before to save prep time and help it to absorb more of the flavors from the dressing and vegetables.
Rinse the quinoa prior to cooking to bring out the nutty flavor.
Recipe Variations
You can customize this salad in lots of ways. Here are some ideas for quinoa salad:
- Cheese - Use goat cheese instead of feta.
- Dressing - Use Greek dressing, Italian dressing, balsamic dressing, or hummus dressing instead of the homemade red wine vinaigrette dressing.
- Grains - Substitute the quinoa with amaranth, brown rice, or farro.
- Greens - Add 2 to 3 cups of baby arugula, kale, or spinach.
- Herbs - Add fresh chopped mint, oregano, thyme, or basil.
- High Protein Meat & Seafood - Add chicken, salmon, or shrimp on top.
- High Protein Vegetarian - Add chickpeas or toasted pine nuts for extra protein.
- Vegan - Use vegetable broth instead of chicken broth and substitute the feta with vegan cheese or tofu.
Make a Mediterranean Quinoa Bowl by placing the quinoa in the bottom of the bowl and topping it with the remaining ingredients instead of tossing them together. Add a big dollop of Greek yogurt or hummus on top. Sliced avocado would also be a great addition.
What to Serve with Quinoa Salad
How to Store
Store quinoa salad in an airtight container in the refrigerator for up to 4 days.
Freezing is not recommended because fresh vegetables will become mushy when they are frozen and thawed.
Frequently Asked Questions
Yes, quinoa should be rinsed before cooking. This step is important because quinoa naturally has a coating of saponins, which can taste bitter or soapy. While most quinoa sold commercially in grocery stores is pre-rinsed, it doesn't hurt to rinse it again at home just to ensure all the saponins are removed.
Quinoa should not be eaten raw because it is hard and difficult to digest. It needs to be cooked in order for it to become edible and digestible. Even if it's sprouted or soaked, raw quinoa can still be quite tough to digest. When cooked, quinoa expands and softens, making it much easier for your body to process.
Yes, quinoa is naturally gluten-free. This makes it a great choice for those with celiac disease or a sensitivity to gluten. However, always check packaging labels, as quinoa can sometimes be processed in facilities that also process gluten-containing grains, which may cause cross-contamination.
Quinoa is pronounced as "keen-wah".
The main differences between these types are the color and a slight variation in texture and flavor. White quinoa has the most delicate flavor and lightest texture and cooks up a bit fluffier than other types. Red quinoa has a richer taste, slightly chewier texture, and somewhat nuttier flavor compared to white quinoa. Black quinoa has an earthy and sweet flavor and is somewhat crunchier than white and red quinoa.
More Healthy and Hearty Salad Recipes
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Mediterranean Quinoa Salad
Ingredients
Salad
- 3 cups cooked quinoa (1 cup raw quinoa cooked in 2 cups water or chicken broth)
- 2 cucumbers, peeled and diced
- 1 cup grape tomatoes, halved
- ½ cup red onion, diced
- ½ cup black olives, thinly sliced
- ½ cup feta cheese, crumbled
- Garnish: chopped fresh parsley,
Dressing
- ½ cup olive oil
- ¼ cup red wine vinegar
- Juice of ½ lemon (about 1 tablespoon)
- 1 garlic clove, minced
- ½ teaspoon dried oregano
Instructions
- Earlier in the day or the day before, cook quinoa with chicken broth or water according to the package directions. Drain and transfer quinoa to a medium bowl and fluff with a fork. Chill in the refrigerator.
- In small bowl, whisk dressing ingredients together until emulsified.
- In a large bowl, combine cooked quinoa with cucumber, tomato, onion, olives, and feta.
- Drizzle the dressing over the quinoa mixture and stir.
- Cover and refrigerate for 1 hour to overnight. Serve chilled with a garnish of parsley.
Notes
Nutrition
This post has been updated with step-by-step instructions and more helpful information. It was first published on April 27, 2018.
sue | theviewfromgreatisland says
This looks so refreshing, I would love to add some rotisserie chicken to it to make a light meal!
Linda Warren says
That sounds like a great idea! And it's still healthy and quick too.
Ruthy @ Percolate Kitchen says
This would be such a good make-ahead lunch!
Linda Warren says
I bring it for lunch all the time! And it's perfect - filling but not too heavy so there's no afternoon slump.
Annie @ Annie's Noms says
I love Mediterranean inspired dishes and this is right up my alley! So many gorgeous flavours and love that there's quinoa too, it's such a wonderful, versatile ingredient!
Linda Warren says
Ah, a girl after my own heart! I love quinoa and use it as often as possible. And it's great in this salad as it absorbs all the delicious Mediterranean flavors.
Leslie says
I love salad bowls like this in summer and spring, though never thought to use red wine and vinegar to top it all off. Can't wait to give it a try!
Linda Warren says
Its a very light vinaigrette which gives the mixture moisture and a subtle flavor that brings all the ingredients together Hope you like it!
Jenn says
Quinoa is a staple in our house too. Love this Mediterranean version!
Linda Warren says
Yay! Another quinoa fan! Isn't it just the greatest? And it's really the perfect base for all these wonderful Mediterranean flavors.