Mediterranean Quinoa Salad With Feta

Name: Mediterranean Quinoa Salad With Feta
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/2 red onion, finely chopped; 1 bell pepper, diced; 1/2 cup Kalamata olives, pitted and sliced; 1 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 1/4 cup olive oil; 1/4 cup lemon juice; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Naturally Nourishing

I’ve always loved the vibrant flavors of the Mediterranean, and this quinoa salad brings all of those delicious elements together in a fresh, healthy way. The combination of crunchy vegetables, creamy feta, and nutty quinoa makes for a satisfying dish that’s bursting with color and nutrients. I enjoy making this salad as a refreshing side for barbecues or as a light lunch on its own, and I’ve found that it’s perfect to prepare in advance for easy meal prep throughout the week.

Created by

Lucy Bennett

Last updated on 2026-02-07T17:37:36.125Z

Preparing this Mediterranean Quinoa Salad has become my go-to for gatherings, and I love how it showcases fresh ingredients in a delightful way. The quinoa serves as a hearty base while absorbing the bright dressing, creating a symphony of flavors that dance in every bite. I remember the first time I added olives, and it transformed the dish into something extraordinary.

Using lemon juice and olive oil not only enhances the salad's flavor but also helps keep the quinoa fluffy and light. If you're ever short on time, you can cook the quinoa ahead, and it stays delightful even after a few days in the fridge, making it an excellent choice for meal prep!

You Will Love This Salad Because
Bursting with fresh Mediterranean flavors
Nutty quinoa adds a perfect texture
Easy to prepare and ideal for meal prep

The Role of Quinoa

Quinoa serves as the perfect base for this Mediterranean salad, not just for its unique, nutty flavor, but also for its impressive nutritional profile. Quinoa is a whole grain that's packed with protein, making it an excellent choice for those seeking a plant-based source of nutrition. When cooked properly, it becomes fluffy and slightly chewy, providing a satisfying texture that complements the crispness of the fresh vegetables.

To ensure your quinoa is cooked just right, rinse it under cold water before cooking. This removes any bitter coating called saponin. When it cooks, watch for tiny germ rings to separate from the grain. This indicates it’s ready. If you've never cooked quinoa before, think of it like rice: the standard ratio is 1 part quinoa to 2 parts liquid, and it usually takes about 15 minutes to achieve that perfect softness.

Fresh Ingredients Matter

Using high-quality, fresh ingredients is crucial in this salad to achieve that authentic Mediterranean flavor. Select firm cherry tomatoes that have a vibrant color for a juicy explosion in every bite. Opt for the freshest cucumbers and bell peppers, as their crunchiness adds textural contrast to the creamy feta. For olives, Kalamata adds a rich, fruity taste—if these are unavailable, you can substitute with green olives, but be aware they’ll bring a different flavor profile.

Additionally, for the best results, consider sourcing local feta cheese or a brand known for its tanginess. The feta not only enhances the flavor but also provides a creamy texture that ties the salad together. When crumbling it, try to keep the pieces a bit larger for a more engaging mouthfeel with every scoop.

Make-Ahead and Storage Tips

One of the best aspects of this Mediterranean quinoa salad is its make-ahead potential. You can prepare the quinoa and chop the vegetables a day in advance, storing them separately in airtight containers in the refrigerator. When you're ready to serve, simply combine everything, add the dressing, and toss. This not only saves time but also allows the vegetables to retain their crunch while the quinoa absorbs all the flavors.

If you're planning to store leftovers, keep the dressing separate until you're ready to eat. This will prevent the vegetables from becoming soggy. The salad can be stored in the fridge for up to three days, and as a bonus, the flavors develop even more over time, making it a great option for meal prep.

Ingredients

Gather these fresh ingredients for a nutritious meal.

Salad Ingredients

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

Dressing Ingredients

1/4 cup olive oil
1/4 cup lemon juice
1 teaspoon dried oregano
Salt and pepper to taste

Combine all these ingredients for a deliciously healthy dish!

Instructions

Follow these steps to create your Mediterranean masterpiece.

Cook the Quinoa

In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil, then reduce heat to low, cover, and let simmer for 15 minutes or until the water is absorbed. Once cooked, fluff with a fork and let it cool.

Prepare the Vegetables

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

Make the Dressing

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

Combine Everything

Once the quinoa has cooled, add it to the bowl of vegetables. Pour the dressing over the salad and toss gently to combine all ingredients evenly.

Serve

Taste and adjust seasoning if necessary. Serve immediately or chill in the refrigerator for 30 minutes for the flavors to meld.

Enjoy your vibrant Mediterranean Quinoa Salad!

Pro Tips

Feel free to customize this salad by adding your favorite ingredients such as grilled chicken or chickpeas for added protein.

Serving Suggestions

This Mediterranean quinoa salad shines as a side dish, especially alongside grilled meats or fish. Its bright flavors and textures make it a fantastic accompaniment for a summer barbecue or picnic. Additionally, it can easily be enjoyed on its own. Adding a protein like grilled chicken or chickpeas can transform it into a filling main dish, perfect for lunch or dinner.

For an extra burst of flavor, consider topping the salad with a sprinkle of red pepper flakes or a splash of balsamic glaze before serving. You can also mix in other ingredients like avocado for creaminess or nuts for added crunch, allowing for endless customization.

Dietary Considerations

This salad is naturally gluten-free, making it an ideal option for those with gluten sensitivities. If you need to make it dairy-free, simply omit the feta or substitute it with a plant-based feta alternative. Consider incorporating roasted vegetables for an additional depth of flavor without the cheese.

For those following a low-carb diet, replace quinoa with cauliflower rice. This swap will result in a salad with fewer carbs while still providing vibrant flavors and textures. Just be cautious with the cooking time to maintain the ideal crunchiness of the vegetables.

Flavor Variations

This salad is incredibly versatile. For a Mediterranean twist, try incorporating artichoke hearts or sun-dried tomatoes into the mix. You can also experiment with different herbs—basil or mint could add a refreshing flavor profile. Consider adding pine nuts or chopped walnuts for a delightful crunch and an additional nutty layer to the dish.

If you're looking for a spicier kick, including diced jalapeños or a sprinkle of cayenne pepper can introduce a whole new flavor dimension. This adaptability makes the salad a fun and creative outlet, allowing you to adjust the ingredients based on seasonal availability or personal taste.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad keeps well in the fridge for up to 3 days, making it perfect for meal prep.

→ How can I make it vegan?

Simply omit the feta cheese or substitute it with a vegan cheese alternative.

→ Is quinoa gluten-free?

Yes, quinoa is a gluten-free grain, making it suitable for those with gluten allergies.

→ Can I add more vegetables?

Absolutely! Feel free to add seasonal veggies like zucchini or spinach for extra nutrition.