There’s something about a bowl bursting with color that makes even the busiest day feel lighter. Picture fluffy quinoa tossed with ruby tomatoes, crisp cucumbers, glossy olives, and briny feta, all glistening with a lemony olive oil dressing.
This Mediterranean Quinoa Salad is a revitalizing, wholesome meal that comes together in about 25 minutes—perfect for quick lunches, busy weeknights, or easy meal prep.
I still remember a hectic Monday when meetings ran long and takeout sounded heavy. I’d cooked quinoa in the fridge, a few vegetables on hand, and this salad saved the evening.
Ten minutes of chopping, a squeeze of lemon, and suddenly I’d a bright, satisfying dinner that felt both energizing and comforting.
It shines at potlucks, make-ahead work lunches, or as a simple side for Sunday suppers and effortless entertaining. Ready to bring this dish to life?
Why You’ll Love It
- Delivers bright Mediterranean flavors in every bite with minimal effort
- Packs in protein, fiber, and healthy fats for a satisfying meal
- Stays fresh for days, perfect for make-ahead lunches or dinners
- Adapts easily with extra veggies, chickpeas, or different fresh herbs
- Serves well warm or chilled, ideal for any season or gathering
Ingredients
- 1 cup quinoa, uncooked, rinsed — choose white or tri-color for best texture
- 2 cups water, cold — filtered if possible for cleaner flavor
- 0.5 teaspoon salt, divided — fine sea salt seasons more evenly
- 1 cup cherry tomatoes, halved — use firm, sweet tomatoes
- 1 cup cucumber, diced — English or Persian cucumbers stay crisper
- 0.5 cup red onion, finely diced — soak briefly in cold water if you prefer milder bite
- 0.5 cup Kalamata olives, pitted and sliced — look for olives packed in brine, not dry
- 0.5 cup feta cheese, crumbled — choose sheep’s milk feta for classic tang
- 0.25 cup fresh parsley, chopped — flat-leaf parsley gives better flavor than curly
- 2 tablespoons fresh mint, chopped — stack leaves and slice just before using
- 0.25 cup extra-virgin olive oil — a peppery, fruity oil works well here
- 3 tablespoons lemon juice, freshly squeezed — avoid bottled for brighter taste
- 1 teaspoon dried oregano — rub between fingers to release aroma
- 0.25 teaspoon black pepper, freshly ground — grind coarse for a subtle bite
Step-by-Step Method
Rinse & Cook the Quinoa
Rinse the quinoa thoroughly under cold water until it runs clear. Combine quinoa, water, and half the salt in a medium saucepan.
Bring to a boil over medium-high heat.
Reduce heat to low, cover, and simmer gently for 12–15 minutes until all water is absorbed and quinoa is tender but not mushy.
Steam & Cool the Grains
Remove the saucepan from the heat and keep it covered. Let the quinoa steam for 5 minutes to finish cooking and fluffing.
Uncover, fluff gently with a fork, and spread it in a large bowl or tray.
Let it cool to room temperature for about 10 minutes so the vegetables stay crisp later.
Chop the Fresh Vegetables & Herbs
Prepare the vegetables while the quinoa cools. Halve the cherry tomatoes and dice the cucumber.
Finely dice the red onion for a milder bite. Slice the Kalamata olives.
Chop the fresh parsley and mint.
Keep each ingredient in small piles or bowls, ready to add to the cooled quinoa.
Whisk the Lemon-Olive Oil Dressing
In a medium mixing bowl, combine the olive oil, freshly squeezed lemon juice, remaining salt, dried oregano, and black pepper.
Whisk briskly until the mixture looks slightly thickened and emulsified.
Taste and adjust the seasoning if needed.
Set the dressing aside, ready to pour over the salad base.
Combine Quinoa with Vegetables & Herbs
Transfer the cooled quinoa to a large mixing bowl if it isn’t already there.
Add the cherry tomatoes, cucumber, red onion, olives, parsley, and mint.
Gently toss everything together with a wooden spoon or spatula.
Make certain the ingredients are evenly distributed before adding the dressing for balanced flavor.
Dress & Finish with Feta
Pour the prepared dressing evenly over the quinoa mixture.
Toss gently until all components are lightly coated. Add the crumbled feta cheese last.
Fold it in carefully so it stays in visible pieces. Taste and adjust with more lemon juice, salt, or pepper.
Chill at least 10 minutes before serving.
Ingredient Swaps
- Use vegan feta or omit the cheese entirely for a dairy-free/vegan version; add toasted nuts or seeds (almonds, sunflower seeds, pumpkin seeds) for richness.
- Swap quinoa with couscous, bulgur, or brown rice if that’s what you have on hand.
- Replace Kalamata olives with any brined black or green olives, and sub parsley/mint with cilantro, basil, or dill depending on availability and taste.
You Must Know
– Flavor Boost – To intensify Mediterranean flavor, add ¼–½ teaspoon extra dried oregano and a small pinch more salt directly to the warm (not hot) quinoa and toss; seasoning the grains while they’re still slightly warm helps the aromatics penetrate instead of sitting just on the surface.
Serving Tips
- Serve in shallow bowls, garnished with extra feta, parsley, and a lemon wedge.
- Pair with grilled chicken, shrimp, or tofu for a more substantial main course.
- Plate on a bed of baby spinach or arugula to add extra greens and volume.
- Offer warm pita, hummus, and olives alongside for a mezze-style spread.
- Spoon into lettuce cups or halved bell peppers for a fun, portable presentation.
Storage & Make-Ahead
This salad keeps well in the fridge for up to 3 days in an airtight container.
It’s ideal for making a day ahead; the flavors deepen as it sits.
For best texture, you can add the herbs and feta just before serving.
This dish doesn’t freeze well.
Reheating
Reheat gently to preserve texture.
Warm single portions in the microwave at 50% power, or briefly in a covered skillet with a splash of water; avoid oven reheating to prevent drying.
Quinoa in Mediterranean Traditions
Once you’ve warmed leftovers just enough to wake up their flavors, it’s worth remembering that quinoa itself is the outsider at this Mediterranean table.
Traditionally, this region leans on bulgur, farro, couscous, and barley—grains that have soaked up centuries of olive oil, sun, and sea air.
I like to treat quinoa as a respectful guest rather than an intruder.
It slips easily into the roles those grains usually play: soaking in lemon and olive oil like tabbouleh, cradling tomatoes and cucumbers, catching briny juices from olives and feta.
When you fold it into these classic pairings, quinoa takes on that familiar Mediterranean rhythm—bright, herbal, and relaxed—so the salad feels both rooted in tradition and quietly, confidently new.
Final Thoughts
Give this Mediterranean Quinoa Salad a try and enjoy how fresh, bright, and satisfying it can be for any meal.
Don’t hesitate to make it your own by adding your favorite veggies, herbs, or proteins to suit your taste.
Frequently Asked Questions
Is This Mediterranean Quinoa Salad Suitable for Gluten-Free and Vegetarian Diets?
Yes, it’s naturally gluten-free and vegetarian. I picture you stirring warm, fluffy quinoa with bright tomatoes, briny olives, and creamy feta, then chilling it—safe, cozy, and satisfying for both diets without any tweaks.
Can I Meal Prep This Salad for Work or School Lunches?
Yes, you can. I’d pack it in airtight containers, keep dressing mixed in, and tuck in extra lemon wedges. It holds beautifully for three days, turning your lunch break into a bright, cozy pause.
What Protein Additions Best Keep the Salad Balanced and Filling?
I’d add chickpeas, grilled chicken, or canned tuna; they keep flavors bright yet hearty. I picture you opening your lunch to nutty quinoa, briny olives, and tender protein, everything balanced, comforting, and satisfyingly filling.
How Can I Adjust This Recipe for Low-Sodium Dietary Needs?
I’d skip added salt, rinse olives and feta, and lean on lemon, garlic, and oregano for bright depth. I’d also boost fresh herbs and toasted nuts, letting their fragrance and crunch carry the flavor.
Is This Salad Appropriate for People With Lactose Intolerance or Dairy Allergies?
Yes, it can be, if you swap the feta. I’d guide you to choose lactose-free or dairy-free feta-style cheese, or simply omit it, letting the bright lemon, herbs, and vegetables still feel abundant.
Mediterranean Quinoa Salad
Equipment
- 1 medium saucepan with lid
- 1 Fine mesh strainer
- 1 medium mixing bowl
- 1 large mixing bowl
- 1 Cutting board
- 1 Chef's knife
- 1 Wooden spoon or spatula
- 1 Whisk
- 1 Set of measuring cups
- 1 set of measuring spoons
Ingredients
- 1 cup quinoa uncooked; rinsed
- 2 cup water cold
- 1/2 teaspoon salt divided
- 1 cup cherry tomatoes halved
- 1 cup cucumber diced
- 1/2 cup red onion finely diced
- 1/2 cup Kalamata olives pitted and sliced
- 1/2 cup feta cheese crumbled
- 1/4 cup fresh parsley chopped
- 2 tablespoon fresh mint chopped
- 1/4 cup extra-virgin olive oil
- 3 tablespoon lemon juice freshly squeezed
- 1 teaspoon dried oregano
- 1/4 teaspoon black pepper freshly ground
Instructions
- Rinse the quinoa under cold water in a fine-mesh strainer until the water runs clear.
- Combine the rinsed quinoa, water, and 0.25 teaspoon salt in a medium saucepan and bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover with a lid, and simmer for 12–15 minutes until the water is absorbed and the quinoa is tender.
- Remove the saucepan from the heat, keep covered, and let the quinoa steam for 5 minutes.
- Fluff the quinoa with a fork, spread it in a large mixing bowl or tray, and let it cool to room temperature for about 10 minutes.
- While the quinoa cools, chop the cherry tomatoes, cucumber, red onion, Kalamata olives, parsley, and mint, then set them aside.
- In a medium mixing bowl, whisk together the olive oil, lemon juice, remaining 0.25 teaspoon salt, dried oregano, and black pepper to make the dressing.
- Add the cooled quinoa to a large mixing bowl if not already there, then add the cherry tomatoes, cucumber, red onion, olives, parsley, and mint.
- Pour the dressing over the quinoa mixture and gently toss with a wooden spoon or spatula until everything is evenly coated.
- Add the crumbled feta cheese and fold it in gently to avoid breaking it up too much.
- Taste and adjust seasoning with additional lemon juice, salt, or pepper if desired.
- Let the salad rest in the refrigerator for at least 10 minutes before serving to allow the flavors to meld.
Notes
Cynthia Weatherford is a seasoned chef and culinary enthusiast who serves as the Recipe creator of Somonday. With decades of experience in the kitchen and a passion for exploring diverse cuisines, Cynthia brings a blend of creativity and technique to every dish. Known for transforming simple ingredients into show-stopping meals, Cynthia believes that cooking is an art form anyone can master. Dedicated to inspiring home cooks, Cynthia shares approachable recipes, pro tips, and culinary wisdom to make every meal memorable.
