Mediterranean Quinoa Salad Recipe (Ready in 30 Min!)

Meal-worthy quinoa salads are popular for a reason. They are easy and quick to make and with a powerhouse ingredient like quinoa, they are good for you too. Today’s recipe, Mediterranean Quinoa Salad, is packed with other superfoods like tomatoes, olives, parsley, and more.

As I was creating this recipe, I took some inspiration from my Southwestern Quinoa Salad, Kale Quinoa Salad, Quinoa Lentil and Feta Salad, and Quinoa Squash Salad but incorporated a modern, Mediterranean twist (much like my Quinoa Tabouli).

Fan of quinoa? Be sure to check out all our Quinoa Recipes.

Table of Contents

• Ingredients
• How To Make It?
• Can I Make This Salad In Advance?
• How To Store?
• What Dishes Go Well With This Salad?
• Calories:
• Variations
• A Few Helpful Tips
• Mediterranean Quinoa Salad Recipe

Since quinoa is fluffy and delicate, it is better at absorbing looser vinaigrettes rather than creamy dressings. That’s why I decided to drizzle it with my homemade Lemon Vinaigrette.

This Mediterranean Quinoa Salad may be fresh and light, but it will certainly fill you up with good-for-you ingredients. Enjoy cold for lunch or serve it to all your friends during the warmer months as a wonderfully healthy side dish. It just so happens to be Gluten-Free and Vegetarian, too!

Ingredients

This easy Mediterranean quinoa bowl is made with a simple lemon vinaigrette, quinoa, cherry tomatoes, Persian cucumbers, Kalamata olives, chickpeas, red onion, Feta cheese, and Italian parsley (or arugula).

• Cooked Quinoa: It is no secret quinoa is a great protein with a number of benefits for those of us following a wholesome diet. You can cook quinoa on the stove, in microwave, in a rice cooker or in a pressure cooker. I bacth cook some every week, divide it into portions and freeze them in small portions to use throughout the week.
  For this recipe, white, red, or tricolor would all work.
• Kalamata Olives: Known as ‘Greek black olives,’ Kalamata olives are deep-purple, plump and oblong. These were the olives I grew up eating and those you will find in many Greek and Mediterranean recipes. You can typically find them at the Olive Bar in large grocery stores or in the same aisle as jarred olives. Purchase the pitted variety for easy chopping.
• Italian Parsley: Make sure to purchase flat-leaf parsley, since curly parsley does not have much flavor, and always look for bright, vibrant, crisp leaves.
• Arugula: Arugula can be considered a ‘fancy’ ingredient that many people think is more expensive than other greens. But I find it to be just as economical when purchased in moderation. I love baby arugula for its tender leaves and milder, peppery bite, which you can find year-round in the packaged greens section of most grocery stores.

How To Make It?

This cold Quinoa Cucumber Feta salad recipe has all the qualities of a Greek Salad with a plant-based twist! Simply:

1. Make the vinaigrette. In a small mason jar, combine the olive oil, lemon juice, garlic, Dijon mustard, salt and pepper. Shake vigorously for 30 seconds to emulsify.
2. Dress the quinoa. Place the cooked quinoa (preferably warm – see PRO TIP below) in a large bowl and drizzle half of the lemon dressing on top. Stir to combine.
3. Add the prepared vegetables. Add the cherry tomatoes, Persian cucumbers, Kalamata olives, chickpeas, and red onion. Toss together with the remaining dressing.
4. Finish with Feta and greens! Add in the crumbled feta cheese and Italian parsley or arugula. Give it a gentle toss (so as not to wilt the greens), taste for seasoning and add, if necessary. Serve warm, room temperature or cold.

Can I Make This Salad In Advance?

Yes and no.

If you are prepping this vegetable quinoa salad for lunch, then yes, I would simply follow the recipe as written and store it in the fridge for a few days.

However, if you are planning to serve to a crowd, feel free to cook the quinoa one day in advance and drizzle it with half of the lemon vinaigrette recipe while it is still warm (as noted above). I would then store the dressed quinoa, remaining dressing and all other ingredients in separate containers in the fridge.

When ready to serve, add all the ingredients in a large bowl and gently toss to combine.

How To Store?

This quinoa salad will keep best for up to 2 days in an airtight container in the fridge.

I love prepping it the night before. It makes a wonderful cold grain salad my husband and I enjoy as a light lunch during the week.

What Dishes Go Well With This Salad?

Since this recipe is packed with protein, carbs and fat, I often enjoy it as a complete meal for lunch. But for those nights when I want a hearty, full-flavored meal, I serve this simple quinoa salad as a side dish to some of my favorite meat dishes such as:

• Whole Roasted Chicken with Potatoes: I cannot imagine a better salad recipe to serve this simple roasted chicken recipe.
• Mediterranean Lemon Chicken: If you want to make the theme of your meal fully Mediterranean, serve this salad with this weeknight lemon chicken.
• Turkish Meatballs: I usually make a batch of these meatballs and serve them with this salad. This combo is also a great meal prep option.

Calories:

One serving of this quinoa bowl is only 378 calories. You can find more information on the nutritional values of this salad in the recipe card below.

It’s Gluten-Free, Vegetarian and packed with a generous amount of vegetables and plant-based protein to keep me satisfied until dinner.

Variations

With a few easy ingredient swaps, you can make this Mediterranean-diet quinoa salad your own!

• Black Olives: Use pitted black olives instead of Kalamata. If you’re really adventurous, try oil-cured black olives (found at the Olive Bar). These are dense, rich, meaty black olives with a pungent and briny bite.
• Herbs: Substitute half or all of the Italian parsley with any Mediterranean soft herb, such as mint or basil.
• Alternative Leafy Greens: If you can’t find arugula or simply don’t like it, use an equal amount of baby spinach or baby kale. If you use regular kale, slice into thin strips and massage the sliced leaves with a tablespoon of lemon vinaigrette for 1-2 minutes before adding to the salad. This helps tenderize the sturdy leaves.
• Add in a small cubed avocado: Similar to the way I did in my Quinoa Salad with Avocado, you can always add in a small cubed avocado to make it more delicious.
• Roasted Red Peppers: Drain and chop a small jar of roasted red bell peppers and add to the salad mix along with the remaining vegetables.
• Goat Cheese: Replace the feta with an equal amount of crumbled goat cheese (either plain or garlic & herb). Tip – the goat cheese goes particularly well with the above mentioned roasted peppers.
• Following a vegan diet? Simply omit the Feta cheese for a vegan Greek Quinoa Salad.

It is no secret quinoa is a great source of protein with a ton of benefits for those of us following a wholesome diet. This simple salad is just one of the many ways to incorporate it into your diet. I hope you’ll give it a try and enjoy it as much as we do.

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Mediterranean Quinoa Salad Recipe

4.91 from 10 votes

By: Aysegul Sanford

Yields4 servings

Prep Time30 minutes mins

Total Time30 minutes mins

A 30-minute Mediterranean Quinoa Salad recipe that you can make for lunch or as a side dish for any of your meat dishes. Made with tomatoes, chickpeas, olives, and parsley this easy Greek salad is guaranteed to impress.

Ingredients 

1x2x3x

For The Lemon Vinaigrette:

• ▢ ¼ cup olive oil
• ▢ 3 tablespoons lemon juice, freshly squeezed
• ▢ 1 small clove of garlic, minced
• ▢ ½ teaspoon dijon mustard
• ▢ ½ teaspoon kosher salt
• ▢ ¼ teaspoon black pepper

For The Salad:

• ▢ 3 cups cooked quinoa, from 1 cup uncooked quinoa – white, red, tricolor quinoa would all work
• ▢ 1 cup cherry tomatoes, cut in half
• ▢ 2 Persian cucumbers, peeled and cut into small cubes
• ▢ ¾ cup Kalamata olives, roughly chopped
• ▢ 1 can, 15 oz. can of chickpeas, drained
• ▢ ½ red onion, about ½ cups, chopped
• ▢ ½ cup feta cheese, crumbled (optional)
• ▢ 1 cup Italian Parsley, or 2 cups fresh arugula, washed and rinsed

Instructions 

• Make the vinaigrette. In a small mason jar, combine the olive oil, lemon juice, garlic, Dijon mustard, salt and pepper. Shake vigorously for 30 seconds to emulsify.
• Dress the quinoa. Place the cooked quinoa in a large bowl and drizzle half of the lemon dressing on top. Stir to combine.
• Add the prepared vegetables. Add the cherry tomatoes, cucumbers, Kalamata olives, chickpeas, and red onion. Toss together with the remaining dressing.
• Finish with Feta and greens: Add in the crumbled feta cheese and Italian parsley (or arugula). Give it a gentle toss (so as not to wilt the greens), taste for seasoning and add in if necessary.
• Serve warm, cold, or at room temperature.

Video

Notes

• How To Store: This quinoa salad will keep best for up to 2 days in an airtight container in the fridge.

VARIATIONS:

With a few easy ingredient swaps, you can make this quinoa salad your own:

• Black Olives: Use pitted black olives instead of Kalamata. If you’re really adventurous, try oil-cured black olives (found at the Olive Bar). These are dense, rich, meaty black olives with a pungent and briny bite.
• Herbs: Substitute half or all of the Italian parsley with any Mediterranean soft herb, such as mint or basil.
• Alternative Leafy Greens: If you can’t find arugula or simply don’t like it, use an equal amount of baby spinach or baby kale. If you use regular kale, slice into thin strips and massage the sliced leaves with a tablespoon of lemon vinaigrette for 1-2 minutes before adding to the salad. This helps tenderize the sturdy leaves.
• Roasted Red Peppers: Drain and chop a small jar of roasted red bell peppers and add to the salad mix along with the remaining vegetables.
• Goat Cheese: Replace the feta with an equal amount of crumbled goat cheese (either plain or garlic & herb). Tip – the goat cheese goes particularly well with the above mentioned roasted peppers.
• Following a vegan diet? Simply omit the Feta cheese for a vegan Greek Quinoa Salad.

Nutrition

Calories: 378kcal | Carbohydrates: 52g | Protein: 16g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 17mg | Sodium: 1239mg | Potassium: 661mg | Fiber: 11g | Sugar: 5g | Vitamin A: 1671IU | Vitamin C: 35mg | Calcium: 201mg | Iron: 5mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Salad

Cuisine: Mediterranean

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