November 30, 2023

Mediterranean Quinoa Salad – A Burst of Mediterranean Flavor

Mediterranean Quinoa Salad – A Burst of Mediterranean Flavor

Embrace the vibrant and wholesome flavors of the Mediterranean with this delightful 30-minute Quinoa Salad recipe. Packed with nutrient-rich ingredients and a harmonious blend of textures, this dish is not only delicious but also incredibly nourishing. Quinoa, a protein-packed grain, serves as the hearty base for a medley of fresh vegetables, briny olives, and zesty lemon dressing. Whether enjoyed as a light lunch, a satisfying dinner, or a flavorful side dish, this Mediterranean Quinoa Salad is sure to transport your taste buds to the shores of the Mediterranean.

Storage and Make-Ahead Options for Mediterranean Quinoa Salad

The Mediterranean Quinoa Salad is not only a delicious and nutritious dish but also a convenient one when it comes to planning ahead. When stored properly in an airtight container in the refrigerator, this salad can maintain its freshness and flavor for up to 3-4 days. This makes it an excellent candidate for meal prep or as a make-ahead option for gatherings and busy workweek lunches.

In fact, many people find that this salad tastes even better after it has had time to marinate in the fridge for a few hours or overnight. Allowing the flavors to meld together enhances the overall taste and texture. The quinoa absorbs the dressing, and the vegetables become infused with the vibrant Mediterranean flavors. So, if you’re planning for a special occasion or simply want to streamline your weekly meal prep, feel confident that the Mediterranean Quinoa Salad can be made in advance without sacrificing its quality or taste.

No Special Equipment Required: A Simple Mediterranean Quinoa Salad

One of the beauties of our Mediterranean Quinoa Salad recipe is that it’s delightfully uncomplicated when it comes to equipment. You won’t need any special kitchen gadgets or tools to create this dish. All you require are basic, everyday kitchen essentials such as a saucepan with a lid for cooking the quinoa, a cutting board, a knife, a large mixing bowl, and measuring cups and spoons. The preparation and assembly of this salad are straightforward, ensuring that anyone, from novice cooks to seasoned chefs, can effortlessly whip up this Mediterranean masterpiece with ease. So, rest assured, you won’t need to invest in any fancy equipment to savor the vibrant flavors of this recipe; it’s all about simple, accessible cooking at its finest.

Perfect Portions: Serving Size for Mediterranean Quinoa Salad

The serving size for the Mediterranean Quinoa Salad can be tailored to your specific needs and preferences. Typically, this recipe yields about 4 to 6 servings, depending on your portion sizes and whether you’re serving it as a main dish or a side. As a main course, you can expect generous servings, perfect for a light and satisfying lunch or dinner. Alternatively, as a side dish, you can stretch it to serve a larger group or accompany it with other dishes. Nutritionally, each serving is roughly 290 calories, with 9 grams of protein, 30 grams of carbohydrates, and 16 grams of fat. However, feel free to adjust the portion sizes to meet your dietary goals, whether you’re looking for a heartier meal or a smaller side to complement your feast. This flexibility makes the Mediterranean Quinoa Salad a versatile addition to your menu, suitable for various occasions.

30-Minute Mediterranean Quinoa Salad

Recipe by Connor GoodaleCourse: SaladsCuisine: MediterraneanDifficulty: Easy


Prep time


Cooking time






  • 1 cup quinoa, rinsed and drained

  • 2 cups water or vegetable broth

  • 1 cup cherry tomatoes, halved

  • 1 cucumber, diced

  • 1 red bell pepper, diced

  • 1/2 red onion, finely chopped

  • 1/2 cup Kalamata olives, pitted and sliced

  • 1/3 cup fresh parsley, chopped

  • 1/4 cup fresh mint, chopped

  • For the Lemon Dressing
  • 1/4 cup extra-virgin olive oil

  • 2 tablespoons fresh lemon juice

  • 1 garlic clove, minced

  • 1 teaspoon dried oregano

  • Salt and pepper to taste


  • In a medium saucepan, combine the quinoa and water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff the quinoa with a fork and let it cool slightly.
  • In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, Kalamata olives, parsley, and mint.
  • Whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper in a small bowl to create the lemon dressing.
  • Pour the lemon dressing over the quinoa and vegetable mixture. Gently toss everything together until well combined, ensuring the dressing is evenly distributed.
  • Taste and adjust the seasoning if needed. You can add more lemon juice, olive oil, or herbs according to your preference.
  • Let the salad sit for a few minutes to allow the flavors to meld together.
  • Serve the Mediterranean Quinoa Salad on its own as a refreshing main dish or as a delightful side. It’s also perfect for picnics or potlucks.


  • Choose Colorful and Fresh Ingredients: Enhance the visual appeal and flavor of your Mediterranean Quinoa Salad by selecting the freshest, most colorful ingredients. Opt for vibrant cherry tomatoes, crisp cucumbers, and deeply colored bell peppers. The more colorful your salad, the more diverse the range of nutrients you’ll be incorporating into your meal. Don’t hesitate to visit your local farmer’s market for the best seasonal produce.
  • Experiment with Herbs and Greens: While parsley and mint bring a refreshing herbal twist to this recipe, feel free to experiment with other Mediterranean herbs like basil, oregano, or even dill. Additionally, consider tossing in some tender baby spinach or arugula for an extra layer of freshness and a boost of vitamins.
  • Balance the Flavors: Achieve a harmonious balance of flavors by paying attention to the proportions of sweet, salty, tangy, and savory elements. If you find the salad too tangy, a drizzle of honey or a pinch of brown sugar can mellow out the acidity. Conversely, if you prefer a bolder taste, add a few capers or a sprinkle of crushed red pepper flakes for an extra kick.
  • Let it Marinate for Depth: While this quinoa salad is delicious right after being prepared, allowing it to marinate for a couple of hours or even overnight in the refrigerator can deepen the flavors and create a more cohesive taste profile. The ingredients will meld together beautifully, and the salad will be even more enjoyable the next day, making it an excellent make-ahead option for gatherings and busy days.
About Author

Connor Goodale