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    Home » Salads » Mediterranean Quinoa Salad

    Mediterranean Quinoa Salad

    Published: Jul 30, 2023 by Linda Warren

    Jump to Recipe

    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.

    Partial view of Quinoa Salad with feta in bowl.

    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.

    Overhead of Mediterranean salad in white serving bowl.

    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:

    Ingredients for Mediterranean quinoa salad recipe.
    • 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:

    Mediterranean Quinoa Salad dressing ingredients.
    • Olive oil
    • Red wine vinegar
    • Lemon
    • Garlic clove
    • Dried oregano

    How to Make Dressing for Quinoa Salad

    Steps to make dressing for quinoa salad.
    1. In a small bowl, combine olive oil, red wine vinegar, minced garlic, and oregano. Add lemon juice.
    2. Whisk together until blended.

    How to Make a Quinoa Salad

    All salad ingredients in a large bowl.
    1. In a large bowl, combine cucumbers, halved tomatoes, diced red onion, sliced olives, and feta cheese with cooked quinoa.
    Pouring dressing on quinoa salad.
    1. Drizzle the salad dressing over the quinoa salad and let it set for an hour or overnight so that the flavors marry.
    Bite of Mediterranean salad with quinoa on fork.

    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

    • Air Fryer Chicken Kabobs
    • Grilled Filet Mignon
    • Grilled Salmon Skewers
    • Lemon Chicken

    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

    Does quinoa need to be rinsed?

    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.

    Can you eat quinoa raw?

    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.

    Is quinoa gluten free?

    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.

    How is quinoa pronounced?

    Quinoa is pronounced as "keen-wah".

    What's the difference between white, red, and black quinoa?

    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

    • Grilled Chicken Pasta Salad
    • Strawberry Chicken Salad
    • Thai Pork Salad
    • Tuna Pasta Salad

    Find lots of delicious and easy salad recipes right here on 2CM!

    LOVE QUICK & EASY RECIPES? FOLLOW ME ON INSTAGRAM, FACEBOOK, & PINTEREST FOR ALL THE LATEST RECIPE INSPIRATION! PLUS JOIN MY EMAIL LIST AND RECEIVE A FREE E-BOOK. 

    Closeup of cucumber quinoa salad with feta.

    Mediterranean Quinoa Salad

    This Mediterranean Quinoa Salad is a hearty and healthy recipe 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 finished with a drizzle of olive oil dressing perfect for a heart-healthy lunch, vegetarian dinner, or an easy side dish.
    5 from 3 votes
    Print Rate
    Course: Salad
    Cuisine: Mediterranean
    Prep Time: 10 minutes minutes
    Cook Time: 15 minutes minutes
    Total Time: 25 minutes minutes
    Servings: 6 servings
    Calories: 347kcal
    Author: Linda Warren

    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

    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.

    Nutrition

    Calories: 347kcal | Carbohydrates: 26g | Protein: 7g | Fat: 24g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Cholesterol: 11mg | Sodium: 330mg | Potassium: 406mg | Fiber: 5g | Sugar: 4g | Vitamin A: 386IU | Vitamin C: 13mg | Calcium: 109mg | Iron: 2mg

    This post has been updated with step-by-step instructions and more helpful information. It was first published on April 27, 2018.

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    Comments

    1. sue | theviewfromgreatisland says

      April 27, 2018 at 11:22 am

      This looks so refreshing, I would love to add some rotisserie chicken to it to make a light meal!

      Reply
      • Linda Warren says

        April 28, 2018 at 9:21 pm

        That sounds like a great idea! And it's still healthy and quick too.

        Reply
    2. Ruthy @ Percolate Kitchen says

      April 27, 2018 at 10:52 am

      5 stars
      This would be such a good make-ahead lunch!

      Reply
      • Linda Warren says

        April 28, 2018 at 9:22 pm

        I bring it for lunch all the time! And it's perfect - filling but not too heavy so there's no afternoon slump.

        Reply
    3. Annie @ Annie's Noms says

      April 27, 2018 at 10:42 am

      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!

      Reply
      • Linda Warren says

        April 28, 2018 at 9:24 pm

        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.

        Reply
    4. Leslie says

      April 27, 2018 at 10:21 am

      5 stars
      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!

      Reply
      • Linda Warren says

        April 28, 2018 at 9:25 pm

        Its a very light vinaigrette which gives the mixture moisture and a subtle flavor that brings all the ingredients together Hope you like it!

        Reply
    5. Jenn says

      April 27, 2018 at 9:49 am

      5 stars
      Quinoa is a staple in our house too. Love this Mediterranean version!

      Reply
      • Linda Warren says

        April 28, 2018 at 9:26 pm

        Yay! Another quinoa fan! Isn't it just the greatest? And it's really the perfect base for all these wonderful Mediterranean flavors.

        Reply
    5 from 3 votes

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    Hey, I’m Linda, the recipe creator, photographer and cocktail lover at 2 Cookin Mamas. Here you’ll find easy recipes that are not only delicious but can get you out of the kitchen ASAP. Come and join me and let me take you on a tasty trip through your kitchen. Thanks for stopping by! Learn more about me

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