Mediterranean Quinoa Salad

Name: Mediterranean Quinoa Salad
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4.0
Ingredients: 1 cup quinoa; 2 cups water; 1 cucumber, chopped; 1 cup cherry tomatoes, halved; 1/2 cup feta cheese, crumbled; 1/4 cup red onion, minced; 1/4 cup olives, sliced; 1/4 cup parsley, chopped; Juice of 1 lemon; 2 tablespoons olive oil; Salt and pepper to taste

Highlighted under: Healthy & Light

Elevate your lunch with this vibrant Mediterranean Quinoa Salad. Packed with nutritious quinoa, crunchy cucumbers, juicy tomatoes, tangy feta, and a zesty lemon dressing, this salad is not only refreshing but also filling and nutritious. Perfect for meal prep, it's a colorful addition to your work lunch that guarantees satisfaction all week long.

Created by

Erin Wallace

Last updated on 2025-12-13T14:11:49.917Z

This Mediterranean Quinoa Salad is a delightful mix of fresh ingredients, providing a burst of flavors and nutrients.

Healthy Benefits of Quinoa

Quinoa is often referred to as a superfood, and for good reason. It is high in protein, containing all nine essential amino acids, making it an excellent choice for those following a plant-based diet. This makes quinoa not just a carbohydrate source but also a vital protein that supports muscle building and repair. In addition to protein, quinoa is rich in fiber, which aids digestive health and keeps you feeling full longer.

Moreover, quinoa is loaded with vitamins and minerals, such as magnesium, iron, and B vitamins. These nutrients are important for metabolic functions, energy production, and overall health. Including quinoa in your meals can contribute significantly to meeting your daily nutritional requirements, making it an ideal ingredient for a balanced diet.

Fresh Ingredients for Flavor

The Mediterranean Quinoa Salad is not just nutritious; it's also bursting with flavor thanks to the fresh ingredients. Cucumbers add a refreshing crunch while cherry tomatoes provide a sweet and juicy pop that complements the earthy notes of quinoa. The tangy feta cheese elevates the taste profile further, adding a creamy texture that perfectly balances the crispness of the vegetables.

In addition to enhancing flavor, the use of fresh herbs like parsley infuses the salad with a satisfying aroma and contributes additional vitamins and antioxidants. A squeeze of lemon juice brightens the dish, ensuring each bite is a delightful mix of zesty and savory flavors.

Perfect for Meal Prep

Meal prepping can simplify your week and make healthy eating more accessible. This Mediterranean Quinoa Salad stores well in the refrigerator, allowing you to prepare a large batch on the weekend and enjoy it throughout the week. Its ingredients maintain freshness, and the flavors develop over time, making it even more delicious after a day or two.

Just portion out the salad into containers, and you have a quick and easy lunch or dinner ready to go. It's not only convenient but also a great way to ensure you're consuming a balanced meal, rich in protein and vitamins, amidst a busy schedule.

Ingredients

Ingredients for Mediterranean Quinoa Salad

1 cup quinoa
2 cups water
1 cucumber, chopped
1 cup cherry tomatoes, halved
1/2 cup feta cheese, crumbled
1/4 cup red onion, minced
1/4 cup olives, sliced
1/4 cup parsley, chopped
Juice of 1 lemon
2 tablespoons olive oil
Salt and pepper to taste

Combine all the ingredients for a fresh and tasty salad.

Instructions

Prepare the Quinoa

Rinse quinoa under cold water, then combine it with water in a saucepan. Bring to a boil, cover, and reduce heat to low. Cook for about 15 minutes or until water is absorbed. Fluff with a fork and let it cool.

Mix the Ingredients

In a large bowl, combine cooled quinoa, cucumber, cherry tomatoes, feta cheese, red onion, olives, and parsley.

Make the Dressing

In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour over the salad and toss gently to combine.

Serve and Enjoy

Chill in the refrigerator for 30 minutes before serving for the best flavor.

Enjoy this healthy Mediterranean dish!

Tips for Customization

One of the great things about Mediterranean Quinoa Salad is its versatility. Feel free to customize it to your liking! For instance, you can add grilled chicken or chickpeas for extra protein, or throw in your favorite seasonal vegetables. If you're looking for a little heat, consider adding a pinch of red pepper flakes or diced jalapeños.

You can also experiment with different dressings if you're craving a change. A balsamic vinaigrette or a yogurt-based dressing can add a unique twist to the traditional lemon and olive oil dressing, making it a flavorful experience every time.

Storage and Shelf Life

Proper storage ensures your Mediterranean Quinoa Salad stays fresh for days. Store the salad in an airtight container in the fridge, where it can last for about 4 to 5 days. Just make sure to keep any dressing separate until you're ready to eat; this prevents the salad from becoming soggy and keeps the ingredients crisp.

If you find yourself with more salad than you can eat, consider freezing individual portions. While the texture might change slightly upon thawing, it’s a handy way to avoid waste and ensure you have a nutritious meal ready at your fingertips.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad keeps well in the fridge for up to 3-4 days.