Mediterranean Quinoa Veggie Salad

Name: Mediterranean Quinoa Veggie Salad
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 cup quinoa; 2 cups water; 1 cucumber, diced; 1 bell pepper, diced; 1 cup cherry tomatoes, halved; 1/2 red onion, finely chopped; 1/4 cup Kalamata olives, sliced; 1/4 cup feta cheese, crumbled (optional); 1/4 cup fresh parsley, chopped; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 tablespoon balsamic vinegar; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Light & Clean Cooking

I love making this Mediterranean Quinoa Veggie Salad because it's such a vibrant delight! It’s packed with fresh vegetables, protein-rich quinoa, and a zesty dressing that elevates everything. This salad is not only easy to prepare but also perfect for meal prep; I often make a big batch to enjoy throughout the week. The combination of textures and flavors makes each bite satisfying and refreshing. Plus, it’s a fantastic way to incorporate more plant-based ingredients into my meals and share something wholesome with friends and family.

Created by

Amelia Grant

Last updated on 2026-02-15T05:49:35.802Z

Preparing Mediterranean Quinoa Veggie Salad has become one of my favorite kitchen rituals. I love how versatile it is, allowing me to use whatever fresh vegetables I have on hand. Last week, I added some roasted red peppers, and they added a sweet smokiness that complemented the dish beautifully. I was inspired to experiment with the dressing too, balancing lemon juice with a touch of balsamic vinegar for an extra layer of flavor.

One of the best tips I can share is to let the salad chill for a bit before serving. This allows the flavors to meld beautifully and makes each serving more delightful. Plus, the quinoa should be cooled completely before mixing it with the veggies to maintain the crunch. It’s simple, yet these little steps make a significant difference!

Why You'll Love This Recipe
Vibrant colors and textures that make every bite exciting
Nutrient-dense, providing a great mix of protein and fiber
Perfectly balanced flavors with a bright and zesty dressing

Perfect Quinoa Cooking

Cooking quinoa correctly is crucial for achieving that fluffy texture that makes this salad delightful. After rinsing, I bring the water to a rolling boil before adding the quinoa. Once it’s in, I reduce the heat to low immediately to prevent burning. Cover the pot tightly to keep the steam in, which helps the quinoa cook evenly. You’ll know it’s done when the water is absorbed, and the quinoa grains show little white tails, which indicates they're ready to be fluffed.

If you find the quinoa clumping together, it may be due to overcooking or insufficient rinsing. Rinsing removes the natural saponins, which can make the quinoa taste bitter. Also, adjusting the water-to-quinoa ratio slightly can help if you prefer a more airy texture. For every cup of quinoa, using 2 cups of water is perfect; however, if you enjoy a bit more chew, try reducing water to 1.75 cups.

Freshness and Flavor Balance

The vegetables in this Mediterranean salad contribute not just to the visual appeal but also to the flavor complexity. Selecting fresh, ripe cherry tomatoes and a crunchy cucumber can enhance the overall taste. I recommend tasting the vegetables before adding them to the salad; you want the tomatoes to be sweet and flavorful, not bland. If you can't find fresh tomatoes, try substituting them with sun-dried tomatoes for a more intense flavor.

Balancing the acidity from the dressing is key. If you prefer a less tangy flavor, you can reduce the lemon juice or balsamic vinegar slightly. Conversely, add more if you love that zesty kick. If you want to explore other flavor profiles, incorporating diced avocado could add creaminess and healthy fats, further elevating the salad's nutritional value.

Make-Ahead and Serving Tips

This salad is ideal for meal prep and can easily be stored in the fridge for up to four days. To keep it fresh, make sure to store the dressing separately until you’re ready to eat. The quinoa and vegetables can be mixed ahead of time, but adding the dressing just before serving ensures the ingredients maintain their crispness. I often prepare a large batch on Sundays, portioning it into containers for quick lunches throughout the week.

For serving, this salad can be a delightful side dish or a light main course. Pair it with grilled chicken or fish for a more filling meal, or serve it on a bed of leafy greens for added texture. If you want more spice, consider adding a sprinkle of red pepper flakes or a dash of hot sauce to the dressing for an extra kick!

Ingredients

For the Salad

1 cup quinoa
2 cups water
1 cucumber, diced
1 bell pepper, diced
1 cup cherry tomatoes, halved
1/2 red onion, finely chopped
1/4 cup Kalamata olives, sliced
1/4 cup feta cheese, crumbled (optional)
1/4 cup fresh parsley, chopped

For the Dressing

3 tablespoons olive oil
2 tablespoons lemon juice
1 tablespoon balsamic vinegar
1 teaspoon dried oregano
Salt and pepper to taste

Instructions

Cook the Quinoa

Rinse the quinoa thoroughly under cold water. In a medium saucepan, bring the water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let it cool.

Prepare the Vegetables

While the quinoa is cooling, chop the cucumber, bell pepper, cherry tomatoes, red onion, and olives. Place them in a large mixing bowl.

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, balsamic vinegar, oregano, salt, and pepper until well combined.

Combine Everything

Once the quinoa is cooled, add it to the mixing bowl with the vegetables. Pour the dressing over the salad and toss gently to combine. Add feta cheese and parsley if desired.

Chill and Serve

Allow the salad to chill in the refrigerator for at least 15 minutes before serving to enhance the flavors.

Pro Tips

For additional flavor, you can add chopped avocado or roasted chickpeas. This salad also works great for meal prep, as it lasts in the fridge for 3-4 days.

Ingredient Substitutions

If you need this salad to align with dietary restrictions, there are plenty of substitutions you can make. For a gluten-free variant, ensure your balsamic vinegar is free from cross-contamination with gluten. If you're avoiding dairy, omit the feta cheese altogether, or substitute it with a dairy-free alternative, like cashew cheese or nutritional yeast, to maintain a cheesy flavor without the dairy.

For those looking to increase protein intake, consider adding chickpeas, white beans, or even grilled tofu. This addition not only boosts the protein content but also enhances the salad's heartiness. If you prefer a different flavor profile, swap out Kalamata olives for green olives or even capers for a brinier touch.

Storage Guidelines

When storing this Mediterranean Quinoa Veggie Salad, use airtight containers to prevent moisture loss and maintain freshness. I suggest dividing the salad into individual portions, which makes it easy to grab for lunch or dinner. The flavors tend to improve after a day or two in the fridge, as the dressing seeps into the quinoa and vegetables and enhances the taste experience.

If you happen to have leftovers, consider adding fresh herbs or a splash of lemon juice before serving again. This will brighten the flavors and make even the second-day salad taste freshly made. However, be cautious of freezing this salad, as some vegetables may lose their texture after thawing.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad can be made a day in advance. Just keep it covered in the refrigerator until ready to serve.

→ What can I substitute for quinoa?

You can use couscous, farro, or even brown rice if you prefer.

→ Is this salad vegan?

Yes, it's suitable for a vegan diet if you omit the feta cheese.

→ How do I store leftovers?

Store leftovers in an airtight container in the fridge for up to 4 days.