![- 1 cup quinoa, rinsed under cold water - 2 cups vegetable broth or water - 1 cup cherry tomatoes, halved - 1 cucumber, diced into bite-sized pieces - 1 red bell pepper, diced - 1/2 red onion, finely chopped - 1/2 cup Kalamata olives, pitted and sliced - 1/2 cup feta cheese, crumbled - 1/4 cup fresh parsley, finely chopped The star of this salad is quinoa. This tiny grain packs a protein punch. It’s light, fluffy, and has a nutty taste. I love how it absorbs flavors. Fresh vegetables bring crunch and color. Cherry tomatoes add sweetness. Cucumbers give a refreshing bite. Red bell peppers add a lovely crunch. Red onion offers a bit of zing. Kalamata olives add a salty depth. They pair perfectly with creamy feta cheese. The cheese adds richness and a tangy twist. These main ingredients create a vibrant dish. - 1/4 cup extra-virgin olive oil - 2 tablespoons fresh lemon juice - 1 teaspoon dried oregano - Salt and freshly ground black pepper, to taste For the dressing, I use extra-virgin olive oil. It brings a fruity flavor and a smooth texture. Fresh lemon juice brightens the salad. It adds a lovely tartness. Dried oregano gives an earthy taste. It ties the Mediterranean flavors together. I always season with salt and pepper to finish. A good dressing can transform your salad. For the full recipe, check out the details above. First, rinse 1 cup of quinoa under cold water. This step removes any bitter taste. Next, place the rinsed quinoa in a medium saucepan. Add 2 cups of vegetable broth or water. Heat over medium-high heat until it boils. Once it boils, reduce the heat to low. Cover the saucepan and let it simmer for 15 minutes. The quinoa should absorb all the liquid. After that, remove it from heat and keep it covered for 5 more minutes. This lets the quinoa steam and become fluffy. Fluff it gently with a fork. Then, spread it out on a large plate or baking sheet to cool. In a large mixing bowl, combine the cooled quinoa with chopped vegetables. Add 1 cup of halved cherry tomatoes, 1 diced cucumber, 1 diced red bell pepper, 1/2 finely chopped red onion, and 1/2 cup of sliced Kalamata olives. Crumble 1/2 cup of feta cheese on top. Finally, sprinkle 1/4 cup of finely chopped parsley. In a small bowl, mix the dressing. Whisk together 1/4 cup of extra-virgin olive oil, 2 tablespoons of fresh lemon juice, and 1 teaspoon of dried oregano. Taste the dressing and add salt and black pepper as desired. Drizzle the dressing over the salad mixture. Gently toss all the ingredients together until they are well combined. Taste the salad and adjust the seasoning if needed. You can add more salt, pepper, or lemon juice to match your taste. For best flavor, cover the salad and chill it in the refrigerator for at least 30 minutes before serving. This allows all the flavors to meld beautifully. For the complete instructions, check out the Full Recipe. How to achieve the right quinoa texture To get the best quinoa, rinse it first. This removes the bitter coating called saponin. Use two cups of vegetable broth or water for each cup of quinoa. Bring it to a boil, then lower the heat. Cover it and let it cook for about 15 minutes. When it’s done, let it sit for five more minutes. Fluff it gently with a fork for that perfect texture. Best practices for chopping vegetables Chop your vegetables into uniform pieces. This makes your salad look nice and helps it blend well. Use a sharp knife for clean cuts. Dice tomatoes, cucumbers, and bell peppers into bite-sized pieces. For the red onion, slice it thinly. This helps spread the flavor evenly throughout the salad. Ideal serving dishes and garnishes Serve your Mediterranean quinoa salad in a large bowl or a pretty platter. For a pop of color, drizzle extra olive oil on top. Sprinkle some parsley and feta cheese for a nice finish. This adds flair and makes the salad look inviting. Pairing Mediterranean quinoa salad with other dishes This salad is great on its own but also pairs well with grilled chicken or fish. You can serve it alongside pita bread or hummus for a complete meal. It also makes a fresh side dish for barbecues or picnics. Enjoy the flavors together for a delightful experience. For the full recipe, check out the [Full Recipe]. {{image_4}} You can switch up the grains in this salad. Try farro or bulgur instead of quinoa. Both give a nice texture and flavor. You can also change the vegetables. Use bell peppers, zucchini, or carrots for a twist. If you want a different cheese, try goat cheese or even a vegan option. These swaps can make your salad unique and fun. Want to make your salad heartier? Add proteins like grilled chicken or shrimp. They pair well with the fresh veggies. For extra crunch, toss in some nuts or seeds. Almonds, walnuts, or sunflower seeds work great. They add a nice contrast to the soft quinoa and veggies. To get the full recipe, check out the Mediterranean Quinoa Salad. To keep your Mediterranean quinoa salad fresh, store it in an airtight container. This keeps moisture out and flavor in. Place it in the fridge within two hours of making it. This step is important for food safety. If you plan to eat it later, you can freeze it. However, the texture may change a bit. To freeze, divide the salad into portions. Use freezer-safe containers or bags. Label them with dates for easy tracking. In the fridge, your quinoa salad lasts about three to five days. Check for any signs of spoilage. If you see mold, throw it away. Also, if the salad smells off or looks discolored, it’s best to discard it. Trust your senses! Keeping an eye on freshness helps you enjoy your delicious salad longer. Can I make Mediterranean quinoa salad ahead of time? Yes, you can make this salad ahead of time. It lasts well in the fridge for up to three days. Making it early lets the flavors blend. Just keep it in a sealed container. What can I substitute for feta cheese? If you want a substitute for feta cheese, try goat cheese or a vegan cheese. Both add a nice tangy flavor. You can also leave it out if you prefer. This salad still tastes great without cheese. Caloric breakdown per serving One serving of Mediterranean quinoa salad has about 200-250 calories. This depends on the amount of olive oil and cheese used. It’s a filling meal that won’t weigh you down. Health benefits of main ingredients - Quinoa: High in protein and fiber. It helps keep you full longer. - Vegetables: Full of vitamins and minerals. They add color and crunch. - Olives: Rich in healthy fats. They support heart health. - Feta cheese: Provides calcium and adds flavor. Gluten-free concerns This salad is naturally gluten-free because quinoa is a seed, not a grain. It’s perfect for those who avoid gluten. Vegan modifications To make this salad vegan, skip the feta cheese or use a plant-based version. You can also add chickpeas for extra protein. This keeps the salad tasty and satisfying. This blog post covers everything you need for a delicious Mediterranean quinoa salad. We explored key ingredients like quinoa, fresh vegetables, and feta cheese. I shared easy steps to cook quinoa and prepare the salad. You learned handy tips for perfect texture and tasty variations for your dish. I also included storage info to keep it fresh. Enjoy making this healthy, colorful salad. It's simple and can fit many diets. Let your creativity shine with unique flavors!](https://mealinmoments.com/wp-content/uploads/2025/05/e9483839-1f45-4007-baf2-81ea34b02d05-768x768.webp)
Want a fresh, tasty meal that’s easy to make? This Mediterranean Quinoa Salad packs vibrant flavors from wholesome ingredients. I’ll show you how to blend nutrient-rich quinoa, crisp veggies, and tangy feta cheese into a delightful dish. Perfect for lunch or dinner, this salad is not only satisfying but also healthy. Ready to inspire your taste buds? Let’s dive into the ingredients and master the art of this delicious salad!
Ingredients
Main Ingredients
– 1 cup quinoa, rinsed under cold water
– 2 cups vegetable broth or water
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced into bite-sized pieces
– 1 red bell pepper, diced
– 1/2 red onion, finely chopped
– 1/2 cup Kalamata olives, pitted and sliced
– 1/2 cup feta cheese, crumbled
– 1/4 cup fresh parsley, finely chopped
The star of this salad is quinoa. This tiny grain packs a protein punch. It’s light, fluffy, and has a nutty taste. I love how it absorbs flavors.
Fresh vegetables bring crunch and color. Cherry tomatoes add sweetness. Cucumbers give a refreshing bite. Red bell peppers add a lovely crunch. Red onion offers a bit of zing.
Kalamata olives add a salty depth. They pair perfectly with creamy feta cheese. The cheese adds richness and a tangy twist. These main ingredients create a vibrant dish.
Dressing Ingredients
– 1/4 cup extra-virgin olive oil
– 2 tablespoons fresh lemon juice
– 1 teaspoon dried oregano
– Salt and freshly ground black pepper, to taste
For the dressing, I use extra-virgin olive oil. It brings a fruity flavor and a smooth texture. Fresh lemon juice brightens the salad. It adds a lovely tartness.
Dried oregano gives an earthy taste. It ties the Mediterranean flavors together. I always season with salt and pepper to finish. A good dressing can transform your salad.
For the full recipe, check out the details above.
Step-by-Step Instructions
Cooking the Quinoa
First, rinse 1 cup of quinoa under cold water. This step removes any bitter taste. Next, place the rinsed quinoa in a medium saucepan. Add 2 cups of vegetable broth or water. Heat over medium-high heat until it boils.
Once it boils, reduce the heat to low. Cover the saucepan and let it simmer for 15 minutes. The quinoa should absorb all the liquid. After that, remove it from heat and keep it covered for 5 more minutes. This lets the quinoa steam and become fluffy. Fluff it gently with a fork. Then, spread it out on a large plate or baking sheet to cool.
Preparing the Salad
In a large mixing bowl, combine the cooled quinoa with chopped vegetables. Add 1 cup of halved cherry tomatoes, 1 diced cucumber, 1 diced red bell pepper, 1/2 finely chopped red onion, and 1/2 cup of sliced Kalamata olives. Crumble 1/2 cup of feta cheese on top. Finally, sprinkle 1/4 cup of finely chopped parsley.
In a small bowl, mix the dressing. Whisk together 1/4 cup of extra-virgin olive oil, 2 tablespoons of fresh lemon juice, and 1 teaspoon of dried oregano. Taste the dressing and add salt and black pepper as desired.
Tossing the Salad
Drizzle the dressing over the salad mixture. Gently toss all the ingredients together until they are well combined. Taste the salad and adjust the seasoning if needed. You can add more salt, pepper, or lemon juice to match your taste.
For best flavor, cover the salad and chill it in the refrigerator for at least 30 minutes before serving. This allows all the flavors to meld beautifully. For the complete instructions, check out the Full Recipe.
Tips & Tricks
Perfecting the Salad
How to achieve the right quinoa texture
To get the best quinoa, rinse it first. This removes the bitter coating called saponin. Use two cups of vegetable broth or water for each cup of quinoa. Bring it to a boil, then lower the heat. Cover it and let it cook for about 15 minutes. When it’s done, let it sit for five more minutes. Fluff it gently with a fork for that perfect texture.
Best practices for chopping vegetables
Chop your vegetables into uniform pieces. This makes your salad look nice and helps it blend well. Use a sharp knife for clean cuts. Dice tomatoes, cucumbers, and bell peppers into bite-sized pieces. For the red onion, slice it thinly. This helps spread the flavor evenly throughout the salad.
Serving Suggestions
Ideal serving dishes and garnishes
Serve your Mediterranean quinoa salad in a large bowl or a pretty platter. For a pop of color, drizzle extra olive oil on top. Sprinkle some parsley and feta cheese for a nice finish. This adds flair and makes the salad look inviting.
Pairing Mediterranean quinoa salad with other dishes
This salad is great on its own but also pairs well with grilled chicken or fish. You can serve it alongside pita bread or hummus for a complete meal. It also makes a fresh side dish for barbecues or picnics. Enjoy the flavors together for a delightful experience.
For the full recipe, check out the [Full Recipe].
Variations
Ingredient Swaps
You can switch up the grains in this salad. Try farro or bulgur instead of quinoa. Both give a nice texture and flavor. You can also change the vegetables. Use bell peppers, zucchini, or carrots for a twist. If you want a different cheese, try goat cheese or even a vegan option. These swaps can make your salad unique and fun.
Flavor Enhancements
Want to make your salad heartier? Add proteins like grilled chicken or shrimp. They pair well with the fresh veggies. For extra crunch, toss in some nuts or seeds. Almonds, walnuts, or sunflower seeds work great. They add a nice contrast to the soft quinoa and veggies. To get the full recipe, check out the Mediterranean Quinoa Salad.
Storage Info
How to Store
To keep your Mediterranean quinoa salad fresh, store it in an airtight container. This keeps moisture out and flavor in. Place it in the fridge within two hours of making it. This step is important for food safety. If you plan to eat it later, you can freeze it. However, the texture may change a bit. To freeze, divide the salad into portions. Use freezer-safe containers or bags. Label them with dates for easy tracking.
Shelf Life
In the fridge, your quinoa salad lasts about three to five days. Check for any signs of spoilage. If you see mold, throw it away. Also, if the salad smells off or looks discolored, it’s best to discard it. Trust your senses! Keeping an eye on freshness helps you enjoy your delicious salad longer.
FAQs
Common Questions
Can I make Mediterranean quinoa salad ahead of time?
Yes, you can make this salad ahead of time. It lasts well in the fridge for up to three days. Making it early lets the flavors blend. Just keep it in a sealed container.
What can I substitute for feta cheese?
If you want a substitute for feta cheese, try goat cheese or a vegan cheese. Both add a nice tangy flavor. You can also leave it out if you prefer. This salad still tastes great without cheese.
Nutritional Information
Caloric breakdown per serving
One serving of Mediterranean quinoa salad has about 200-250 calories. This depends on the amount of olive oil and cheese used. It’s a filling meal that won’t weigh you down.
Health benefits of main ingredients
– Quinoa: High in protein and fiber. It helps keep you full longer.
– Vegetables: Full of vitamins and minerals. They add color and crunch.
– Olives: Rich in healthy fats. They support heart health.
– Feta cheese: Provides calcium and adds flavor.
Dietary Adjustments
Gluten-free concerns
This salad is naturally gluten-free because quinoa is a seed, not a grain. It’s perfect for those who avoid gluten.
Vegan modifications
To make this salad vegan, skip the feta cheese or use a plant-based version. You can also add chickpeas for extra protein. This keeps the salad tasty and satisfying.
This blog post covers everything you need for a delicious Mediterranean quinoa salad. We explored key ingredients like quinoa, fresh vegetables, and feta cheese. I shared easy steps to cook quinoa and prepare the salad. You learned handy tips for perfect texture and tasty variations for your dish. I also included storage info to keep it fresh.
Enjoy making this healthy, colorful salad. It’s simple and can fit many diets. Let your creativity shine with unique flavors!
![- 1 cup quinoa, rinsed under cold water - 2 cups vegetable broth or water - 1 cup cherry tomatoes, halved - 1 cucumber, diced into bite-sized pieces - 1 red bell pepper, diced - 1/2 red onion, finely chopped - 1/2 cup Kalamata olives, pitted and sliced - 1/2 cup feta cheese, crumbled - 1/4 cup fresh parsley, finely chopped The star of this salad is quinoa. This tiny grain packs a protein punch. It’s light, fluffy, and has a nutty taste. I love how it absorbs flavors. Fresh vegetables bring crunch and color. Cherry tomatoes add sweetness. Cucumbers give a refreshing bite. Red bell peppers add a lovely crunch. Red onion offers a bit of zing. Kalamata olives add a salty depth. They pair perfectly with creamy feta cheese. The cheese adds richness and a tangy twist. These main ingredients create a vibrant dish. - 1/4 cup extra-virgin olive oil - 2 tablespoons fresh lemon juice - 1 teaspoon dried oregano - Salt and freshly ground black pepper, to taste For the dressing, I use extra-virgin olive oil. It brings a fruity flavor and a smooth texture. Fresh lemon juice brightens the salad. It adds a lovely tartness. Dried oregano gives an earthy taste. It ties the Mediterranean flavors together. I always season with salt and pepper to finish. A good dressing can transform your salad. For the full recipe, check out the details above. First, rinse 1 cup of quinoa under cold water. This step removes any bitter taste. Next, place the rinsed quinoa in a medium saucepan. Add 2 cups of vegetable broth or water. Heat over medium-high heat until it boils. Once it boils, reduce the heat to low. Cover the saucepan and let it simmer for 15 minutes. The quinoa should absorb all the liquid. After that, remove it from heat and keep it covered for 5 more minutes. This lets the quinoa steam and become fluffy. Fluff it gently with a fork. Then, spread it out on a large plate or baking sheet to cool. In a large mixing bowl, combine the cooled quinoa with chopped vegetables. Add 1 cup of halved cherry tomatoes, 1 diced cucumber, 1 diced red bell pepper, 1/2 finely chopped red onion, and 1/2 cup of sliced Kalamata olives. Crumble 1/2 cup of feta cheese on top. Finally, sprinkle 1/4 cup of finely chopped parsley. In a small bowl, mix the dressing. Whisk together 1/4 cup of extra-virgin olive oil, 2 tablespoons of fresh lemon juice, and 1 teaspoon of dried oregano. Taste the dressing and add salt and black pepper as desired. Drizzle the dressing over the salad mixture. Gently toss all the ingredients together until they are well combined. Taste the salad and adjust the seasoning if needed. You can add more salt, pepper, or lemon juice to match your taste. For best flavor, cover the salad and chill it in the refrigerator for at least 30 minutes before serving. This allows all the flavors to meld beautifully. For the complete instructions, check out the Full Recipe. How to achieve the right quinoa texture To get the best quinoa, rinse it first. This removes the bitter coating called saponin. Use two cups of vegetable broth or water for each cup of quinoa. Bring it to a boil, then lower the heat. Cover it and let it cook for about 15 minutes. When it’s done, let it sit for five more minutes. Fluff it gently with a fork for that perfect texture. Best practices for chopping vegetables Chop your vegetables into uniform pieces. This makes your salad look nice and helps it blend well. Use a sharp knife for clean cuts. Dice tomatoes, cucumbers, and bell peppers into bite-sized pieces. For the red onion, slice it thinly. This helps spread the flavor evenly throughout the salad. Ideal serving dishes and garnishes Serve your Mediterranean quinoa salad in a large bowl or a pretty platter. For a pop of color, drizzle extra olive oil on top. Sprinkle some parsley and feta cheese for a nice finish. This adds flair and makes the salad look inviting. Pairing Mediterranean quinoa salad with other dishes This salad is great on its own but also pairs well with grilled chicken or fish. You can serve it alongside pita bread or hummus for a complete meal. It also makes a fresh side dish for barbecues or picnics. Enjoy the flavors together for a delightful experience. For the full recipe, check out the [Full Recipe]. {{image_4}} You can switch up the grains in this salad. Try farro or bulgur instead of quinoa. Both give a nice texture and flavor. You can also change the vegetables. Use bell peppers, zucchini, or carrots for a twist. If you want a different cheese, try goat cheese or even a vegan option. These swaps can make your salad unique and fun. Want to make your salad heartier? Add proteins like grilled chicken or shrimp. They pair well with the fresh veggies. For extra crunch, toss in some nuts or seeds. Almonds, walnuts, or sunflower seeds work great. They add a nice contrast to the soft quinoa and veggies. To get the full recipe, check out the Mediterranean Quinoa Salad. To keep your Mediterranean quinoa salad fresh, store it in an airtight container. This keeps moisture out and flavor in. Place it in the fridge within two hours of making it. This step is important for food safety. If you plan to eat it later, you can freeze it. However, the texture may change a bit. To freeze, divide the salad into portions. Use freezer-safe containers or bags. Label them with dates for easy tracking. In the fridge, your quinoa salad lasts about three to five days. Check for any signs of spoilage. If you see mold, throw it away. Also, if the salad smells off or looks discolored, it’s best to discard it. Trust your senses! Keeping an eye on freshness helps you enjoy your delicious salad longer. Can I make Mediterranean quinoa salad ahead of time? Yes, you can make this salad ahead of time. It lasts well in the fridge for up to three days. Making it early lets the flavors blend. Just keep it in a sealed container. What can I substitute for feta cheese? If you want a substitute for feta cheese, try goat cheese or a vegan cheese. Both add a nice tangy flavor. You can also leave it out if you prefer. This salad still tastes great without cheese. Caloric breakdown per serving One serving of Mediterranean quinoa salad has about 200-250 calories. This depends on the amount of olive oil and cheese used. It’s a filling meal that won’t weigh you down. Health benefits of main ingredients - Quinoa: High in protein and fiber. It helps keep you full longer. - Vegetables: Full of vitamins and minerals. They add color and crunch. - Olives: Rich in healthy fats. They support heart health. - Feta cheese: Provides calcium and adds flavor. Gluten-free concerns This salad is naturally gluten-free because quinoa is a seed, not a grain. It’s perfect for those who avoid gluten. Vegan modifications To make this salad vegan, skip the feta cheese or use a plant-based version. You can also add chickpeas for extra protein. This keeps the salad tasty and satisfying. This blog post covers everything you need for a delicious Mediterranean quinoa salad. We explored key ingredients like quinoa, fresh vegetables, and feta cheese. I shared easy steps to cook quinoa and prepare the salad. You learned handy tips for perfect texture and tasty variations for your dish. I also included storage info to keep it fresh. Enjoy making this healthy, colorful salad. It's simple and can fit many diets. Let your creativity shine with unique flavors!](https://mealinmoments.com/wp-content/uploads/2025/05/e9483839-1f45-4007-baf2-81ea34b02d05-250x250.webp)
