Mediterranean Quinoa Veggie Salad

Name: Mediterranean Quinoa Veggie Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups water; 1 cucumber, diced; 1 bell pepper, diced; 1 cup cherry tomatoes, halved; 1/2 red onion, finely chopped; 1 cup parsley, chopped; 1/2 cup feta cheese, crumbled (optional); 1/4 cup olives, sliced (optional); 1/4 cup olive oil; Juice of 1 lemon; 1 clove garlic, minced; Salt and pepper to taste; 1 teaspoon dried oregano

Highlighted under: Wholesome Creations

I crave fresh flavors and vibrant colors in my meals, and this Mediterranean Quinoa Veggie Salad hits the mark! Packed with protein-rich quinoa, crisp vegetables, and a zesty dressing, it’s a nourishing dish that’s perfect for any occasion. Whether I’m serving it as a light lunch or a side dish at gatherings, the combination of Mediterranean ingredients uplifts the senses. I love how easy it is to prepare and how customizable it can be based on what I have on hand, making it a go-to recipe for me.

Created by

Quinn Harper

Last updated on 2026-02-10T19:39:37.086Z

When I first made this Mediterranean Quinoa Veggie Salad, I was surprised at how much flavor fresh herbs and a simple dressing could add. I remember using parsley, mint, and a hint of garlic, which elevated the dish remarkably. The beauty of this recipe lies in its flexibility; I often swap in seasonal veggies or legumes based on what I find at the farmers' market.

I've also noticed that allowing the salad to sit for a few minutes after mixing lets the flavors marry beautifully, creating a truly satisfying experience. The delightful crunch of cucumbers paired with the hearty quinoa offers not only texture but a fulfilling meal that doesn't weigh me down. Simple yet delicious!

Why You'll Love This Recipe
Loaded with wholesome ingredients that are both nourishing and delicious
Bright flavors that dance on your palate with every bite
Perfectly customizable to cater to your taste and dietary preferences

Ingredient Insights

Quinoa serves as the star of this salad not only due to its nutty flavor but also because it is a complete protein, making it an excellent choice for both vegetarians and those looking to up their protein intake. Make sure to rinse the quinoa thoroughly before cooking to remove its natural coating, called saponin, which can impart a bitter taste. This simple step elevates the overall flavor, allowing the salad's other ingredients to shine.

The veggies in this salad contribute not just vibrant color but also a range of textures and tastes. Crisp cucumber adds refreshing crunch, while the sweet bell pepper and juicy cherry tomatoes provide a burst of flavor. For the most appealing presentation, try to dice the vegetables uniformly; this ensures that each bite is balanced and visually inviting. You can explore other options too, such as grated carrots or roasted zucchini, depending on your preferences.

Dressing Details

The dressing for this salad is incredibly straightforward yet packs a flavorful punch. The combination of olive oil and lemon juice creates a bright, tangy base that perfectly complements the earthiness of the quinoa and the freshness of the veggies. I recommend using freshly squeezed lemon juice for the best flavor; bottled juice can lack the same vibrancy. Additionally, let the dressing sit for a few minutes before mixing it in; this allows the garlic and oregano to infuse the oil, enhancing the flavor profile.

Adjusting the seasoning is key for achieving a balanced dressing. Taste and modify the salt and pepper according to your preference, and don’t hesitate to add extra herbs such as fresh dill or basil for a twist. You can also experiment with different oils, such as avocado or flaxseed oil, for a unique flavor. If you want extra creaminess, a dollop of Greek yogurt or tahini can be whisked in to create a delightful variation.

Storage and Serving Suggestions

This Mediterranean Quinoa Veggie Salad is perfect for meal prep! It lasts in the fridge for up to four days, making it an excellent option for busy weeks. Just keep the dressing separate until you're ready to eat, as this helps maintain the freshness of the veggies. If you need to store it for longer, consider freezing the quinoa separately and adding fresh vegetables when you're ready to serve again.

Serving ideas are limitless with this salad. Pair it with grilled chicken or fish for a hearty main course, or enjoy it as a light lunch with pita bread or crackers. It also makes an excellent filling for wraps. For an added touch, garnish with extra herbs or a sprinkle of nuts like pine nuts for a delightful crunch. Vary the proportions of ingredients depending on your taste; more olives or feta can enrich the flavor to your liking.

Ingredients

Gather all the fresh ingredients before you start making this vibrant salad:

Salad Ingredients

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

Dressing Ingredients

1/4 cup olive oil
Juice of 1 lemon
1 clove garlic, minced
Salt and pepper to taste
1 teaspoon dried oregano

Mix your ingredients well and let the flavors blend!

Instructions

Follow these simple steps to create your salad:

Cook Quinoa

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, cover, and reduce heat to low. Simmer for about 15 minutes or until water is absorbed. Once cooked, fluff with a fork and allow to cool.

Prepare the Veggies

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

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, salt, and pepper.

Combine Ingredients

Once the quinoa has cooled, add it to the bowl with the chopped veggies. Pour the dressing over and toss everything together gently. If desired, fold in crumbled feta and olives.

Serve

Let the salad sit for about 10 minutes to allow flavors to meld, then serve chilled or at room temperature.

Your Mediterranean Quinoa Veggie Salad is ready to be enjoyed!

Pro Tips

Feel free to add your favorite vegetables or proteins to this salad! Grilled chicken or chickpeas work wonderfully.

Troubleshooting Quinoa

Getting the quinoa just right can be tricky. If you find it mushy, it may have been overcooked. Ensure you simmer it on low heat after bringing it to a boil, and always check for the water to be fully absorbed before fluffing. Aim for fluffy grains with a slight chew, which is a sign of perfectly cooked quinoa. If you don’t have a lid for your saucepan, using a heat-resistant plate to cover it can be an effective substitute.

Conversely, if you notice that the quinoa is too dry or has a burnt bottom layer, consider reducing the cooking time or adding a tablespoon of water at a time until it reaches the right consistency. Properly rinsing can also prevent sticking and improve texture, leading to an overall better finished dish.

Variations and Add-ins

This salad is wonderfully adaptable. You can swap out the vegetables based on what you have available or what’s in season, such as adding roasted bell peppers or grilled zucchini for a smoky flavor. Chickpeas or black beans can be excellent additions if you're looking to increase the dish’s protein content and fiber. Just remember to season any legumes well before mixing them into the salad.

Another fun variation is to infuse the salad with spices such as cumin or smoked paprika for a different flavor profile. You can also play with the cheese, using varieties like goat cheese or a dairy-free feta for a vegan-friendly option. Each small change can completely transform the salad's character, giving you endless opportunities to customize it according to your mood.

Questions About Recipes

→ Can I make this salad in advance?

Yes, you can prepare it a day ahead. Just keep the dressing separate until serving for the best texture.

→ Is this recipe vegan?

Yes, it can be easily made vegan by omitting the feta cheese.

→ What other vegetables can I add?

You can add spinach, zucchini, or carrots based on your preference!

→ How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days.