Quinoa Mint Salad

There’s something about a bowl of quinoa studded with bright green mint, juicy tomatoes, and crisp cucumbers that just looks like fresh air on a plate.

This Quinoa Mint Salad is a light, invigorating meal that comes together fast—perfect for days when you want something nourishing but don’t have much time.

It’s ideal for busy weeknights, desk lunches, or anyone easing into healthier eating without feeling deprived.

I first leaned on this salad after a long summer day when turning on the oven felt impossible.

In 25 minutes, I’d a cool, zesty bowl ready—enough for dinner and tomorrow’s lunch. The lemony dressing, fragrant herbs, and fluffy quinoa made it feel both virtuous and satisfying.

Since then, it’s been my go-to for make-ahead meal prep, potlucks, and easy entertaining when I need something fresh that everyone can enjoy.

Ready to bring this dish to life?

Why You’ll Love It

• Delivers bright, invigorating Mediterranean flavors with minimal effort or time.
• Packs plant-based protein and fiber for a satisfying, light meal.
• Stays fresh in the fridge, perfect for make-ahead lunches or sides.
• Pairs easily with grilled meats, seafood, or vegetarian mains.
• Showcases fresh herbs and veggies for a colorful, crowd-pleasing dish.

Ingredients

• 1 cup quinoa, raw — rinse thoroughly to remove bitterness
• 2 cups water, cold — for cooking the quinoa evenly
• 0.5 teaspoon salt, fine — seasons the quinoa as it cooks
• 1 cup cucumber, diced — choose firm cucumbers to avoid excess water
• 1 cup cherry tomatoes, halved — ripe but still slightly firm hold shape best
• 0.25 cup red onion, finely chopped — soak briefly in cold water if you want milder bite
• 0.5 cup fresh mint leaves, finely chopped — chop just before using to keep bright
• 0.25 cup fresh parsley, finely chopped — flat-leaf parsley gives better flavor
• 0.25 cup feta cheese, crumbled — use brined feta for tangy, creamy contrast
• 3 tablespoons extra-virgin olive oil — a fruity, good-quality oil boosts flavor
• 2 tablespoons lemon juice, freshly squeezed — bottled juice tastes flatter here
• 0.5 teaspoon ground black pepper — freshly ground has more aroma
• 0.25 teaspoon salt, fine — adjust to taste after mixing salad

Step-by-Step Method

Rinse the Quinoa

Rinse the quinoa under cold running water in a fine-mesh strainer. Rub the grains gently with your fingers to remove any bitterness.

Continue until the water runs clear. Drain thoroughly to avoid adding extra water to the saucepan. Proper rinsing guarantees a cleaner, more delicate flavor in the finished salad.

Cook the Quinoa

Combine rinsed quinoa, cold water, and the first portion of salt in a medium saucepan. Bring to a boil over medium-high heat.

Once boiling, reduce heat to low, cover tightly, and simmer gently. Cook for 12–15 minutes until all water is absorbed and the grains appear tender and slightly translucent.

Rest and Fluff the Quinoa

Remove the saucepan from the heat and keep it covered. Let the quinoa rest for about 5 minutes.

This resting period finishes the cooking gently and helps the grains separate. Uncover, fluff lightly with a fork to release steam, and avoid mashing. Properly fluffed quinoa gives the salad a light texture.

Cool the Quinoa

Spread the fluffed quinoa in a thin, even layer on a tray or in a wide bowl. Let it cool for about 10 minutes at room temperature.

Stir once or twice to release remaining steam. Ensure the quinoa is fully cooled before mixing. Cool grains prevent the herbs from wilting and keep vegetables crisp.

Prep the Vegetables and Herbs

Dice the cucumber into small, even pieces. Halve the cherry tomatoes for bite-sized pieces.

Finely chop the red onion so its flavor distributes evenly. Chop the mint and parsley just before using to preserve color and aroma. Keep everything roughly uniform in size for a balanced bite in every forkful.

Make the Lemon-Olive Oil Dressing

Whisk together extra-virgin olive oil, freshly squeezed lemon juice, black pepper, and the remaining salt in a small bowl. Beat until the mixture looks slightly thickened and emulsified.

Taste and adjust seasoning, adding more lemon for brightness if desired. A well-emulsified dressing coats the quinoa and vegetables evenly.

Combine Quinoa, Vegetables, and Herbs

Transfer the cooled quinoa to a medium mixing bowl. Add the diced cucumber, halved cherry tomatoes, finely chopped red onion, mint, and parsley.

Toss gently with a wooden spoon to distribute ingredients without crushing the grains. Ensure herbs and vegetables are evenly scattered throughout for consistent flavor and texture.

Dress and Finish the Salad

Pour the lemon-olive oil dressing over the quinoa mixture. Toss gently until every component is lightly coated.

Fold in the crumbled feta cheese last to maintain its shape. Taste and adjust with extra salt or lemon juice if needed. Let the salad rest 5–10 minutes so the flavors meld before serving.

Ingredient Swaps

• Make it dairy-free/vegan by omitting the feta or swapping in a vegan feta or marinated chickpeas for creaminess and protein.
• Use bulgur, couscous, or cooked millet instead of quinoa if that’s what you have on hand.
• Swap mint/parsley with other soft herbs like cilantro, basil, or dill; replace cucumber with diced bell pepper or radish, and cherry tomatoes with any ripe tomato.
• Lemon juice can be replaced with red wine vinegar or apple cider vinegar, and olive oil with any neutral vegetable oil if needed.

You Must Know

• Doneness – If the quinoa looks wet or mushy after 12–15 minutes, leave it covered off heat for 5–10 minutes; the residual steam finishes cooking and dries it slightly so the grains look translucent with visible little “tails,” not pasty.
• Avoid – To prevent a watery salad, pat the diced cucumber dry and avoid using overripe, seedy pieces; if you see puddling at the bottom of your board, you’ll get the same puddles in the bowl within 15–20 minutes.
• Flavor Boost – For brighter herbs and aroma, fold in half the mint and parsley at the end, right before serving; this way they stay vivid green and fragrant instead of dulling after 20–30 minutes in the dressing.
• Make-Ahead – For prepping 1 day ahead, store quinoa + veggies + dressing together, but keep feta and herbs in separate containers and add them within 5–10 minutes of serving; this preserves texture and keeps the cheese from dissolving into the grains.
• Scale – When doubling or tripling, spread cooked quinoa on 2–3 trays instead of 1 so it cools in about 10 minutes; a thick layer stays warm longer and can wilt herbs and soften cucumbers noticeably.

Serving Tips

• Serve chilled in shallow bowls, garnished with extra mint and feta on top.
• Pair with grilled chicken, lamb kebabs, or fish for a light Mediterranean meal.
• Spoon into romaine leaves or endive cups for easy handheld party bites.
• Plate over a bed of arugula or baby spinach to turn into a heartier salad.
• Offer alongside hummus, olives, and warm pita for a mezze-style spread.

Storage & Make-Ahead

This salad keeps well in the fridge for up to 2 days in an airtight container.

For best texture, store feta and herbs separately and fold them in just before serving.

You can cook the quinoa 2–3 days ahead.

This dish doesn’t freeze well; the vegetables and herbs become watery and mushy.

Reheating

For best texture, serve cold or room temp.

If you must warm it, gently heat in a microwave at low power, or briefly in a covered oven-safe dish or skillet on low.

Mediterranean Mezze Platter Staple

Once you’ve decided to serve your quinoa mint salad cool or at room temperature, it naturally slips into its sweet spot: the Mediterranean mezze platter.

I love nestling a generous mound of it among glossy olives, smoky hummus, and warm wedges of pita. The pearls of quinoa catch the light, speckled with emerald mint and parsley, ruby tomato, and snowy feta.

I think of it as the platter’s “reset” bite. After a swipe of garlicky dip or a briny olive, a forkful of this salad tastes bright and clean, the lemon and olive oil cutting through richness.

It’s substantial enough to stand beside grilled halloumi or lamb, yet light enough that you’ll want just one more spoonful.

Final Thoughts

Give this Quinoa Mint Salad a try and see how easily it can brighten up your meals with fresh, vibrant flavors.

Feel free to tweak the herbs, veggies, or cheese to make it your own perfect bowl.

Frequently Asked Questions

Can I Make This Quinoa Salad Fully Vegan Without Losing Flavor?

Yes, you can, and you won’t miss the flavor. I’d swap feta for salty, crumbly marinated tofu or vegan feta, then boost lemon, mint, and black pepper so each bite still bursts bright and fragrant.

Is This Salad Suitable for People With Celiac Disease or Gluten Sensitivity?

Yes, it’s naturally gluten‑free and typically safe for celiac or gluten‑sensitive eaters. I’d just urge you to use certified gluten‑free quinoa and check your feta, spices, and vinegar for sneaky gluten-containing additives.

How Can I Scale This Recipe for a Large Party or Potluck?

You can comfortably triple or quadruple it; I’d keep the quinoa-to-veg ratio the same, whisk the dressing in a big jar, toss just before serving, then sprinkle feta and extra mint on top theatrically.

What Wine or Beverages Pair Best With Quinoa Mint Salad?

I’d pour a chilled Sauvignon Blanc or dry rosé for you; their citrus and berry brightness echo the herbs. If you’d prefer non-alcoholic, I’d serve sparkling water with lemon and a whisper of cucumber.

Can I Use Leftover Cooked Quinoa From Another Dish for This Recipe?

Yes, you can, and I’d absolutely do it. Just cool the quinoa completely, break up any clumps with your fingers, then toss; you’ll feel the grains loosen, ready to soak up lemon, oil, and herbs.