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, rinsed; 2 cups water or vegetable broth; 1 cucumber, diced; 1 bell pepper, diced; 1 cup cherry tomatoes, halved; 1/2 red onion, finely chopped; 1 cup parsley, chopped; 1/4 cup olives, sliced; Feta cheese (optional); 1/4 cup olive oil; Juice of 1 lemon; 1 clove garlic, minced; Salt and pepper to taste

Highlighted under: Fresh & Fit

I love creating vibrant and wholesome dishes, and this Mediterranean Quinoa Veggie Salad is one of my favorites. It’s nutritious, refreshing, and packed with colors and flavors that sing of the Mediterranean coastline. When I first tried this salad, I was amazed at how the freshness of the veggies combined with the nutty quinoa created such a satisfying, filling dish. Perfect as a light lunch or a side for grilling, it's both healthy and delicious!

Created by

Hayley Morton

Last updated on 2026-02-15T05:41:35.889Z

When I first crafted this Mediterranean Quinoa Veggie Salad, I was on a mission to create something that was both hearty and healthy. My family gathered around, and we all agreed that the fresh herbs and bright lemon dressing transformed simple ingredients into a delightful experience. Quinoa, the base, not only adds a delightful texture but is also packed with protein!

One tip I’ve found essential is to let the salad chill for a bit before serving. This allows the flavors to meld beautifully, making every bite a burst of freshness. Whether you’re hosting friends or just enjoying a quiet meal at home, this salad will impress with its exquisite taste and simplicity.

Why You'll Love This Salad
A colorful medley of fresh veggies bursting with flavor
Nutty quinoa adds protein and heartiness
Delicious served cold, perfect for meal prep!

Understanding Quinoa

Quinoa is a fantastic base for this salad not only because of its nutty taste but also due to its nutritional profile. When prepared correctly, it has a light, fluffy texture that enhances the crispness of the vegetables. Rinsing the quinoa is crucial, as it removes saponins, which can impart a bitter flavor. Always use a ratio of 1 cup of quinoa to 2 cups of liquid, whether it be water or vegetable broth, to ensure it cooks perfectly every time.

For the cooking process, once the quinoa comes to a boil, reducing the heat to low and covering the pot are vital steps. This method traps steam, allowing the quinoa to absorb the liquid evenly, typically taking about 15 minutes. Afterward, let it sit off the heat for an additional 5 minutes before fluffing with a fork—this helps separate the grains and prevents a mushy texture.

Choosing Fresh Ingredients

The success of this Mediterranean Quinoa Veggie Salad relies heavily on the freshness of its ingredients. When selecting vegetables, look for firm cucumbers, vibrant bell peppers, and ripe cherry tomatoes. These elements not only enhance the salad's flavor but also its visual appeal. If you can't find fresh parsley, consider substituting with fresh mint or basil for an aromatic twist that complements the lemon dressing beautifully.

Don’t hesitate to mix in seasonal vegetables or your favorites; zucchini or radishes can be excellent additions. Similarly, olives can be swapped for capers if you're looking to switch up the briny notes. Remember, however, that each ingredient plays a role in the overall balance—sticking close to the original selection is recommended for the first try.

Ingredients

Gather these fresh ingredients for an incredible Mediterranean Quinoa Veggie Salad.

Salad Ingredients

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

Dressing Ingredients

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

With these fresh ingredients, you’re ready to assemble your salad!

Instructions

Follow these simple steps to create your Mediterranean Quinoa Veggie Salad.

Cook the Quinoa

In a medium saucepan, combine rinsed quinoa and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat and let cool.

Prepare the Vegetables

Chop the cucumber, bell pepper, cherry tomatoes, red onion, and parsley. Place them in a large mixing bowl along with the olives.

Make the Dressing

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

Combine and Serve

Once the quinoa is cool, fluff it with a fork and add to the vegetable mixture. Pour dressing over the salad and toss gently to combine. Serve chilled or at room temperature.

Your Mediterranean Quinoa Veggie Salad is ready to enjoy!

Pro Tips

For added crunch, consider tossing in some toasted nuts or seeds. You can customize this salad with your favorite vegetables or add grilled chicken for extra protein.

Storage and Meal Prep Tips

This Mediterranean Quinoa Veggie Salad is perfect for meal prep as it stores well in the fridge. Keep the dressing separate until you're ready to serve to prevent the veggies from wilting. In an airtight container, it can stay fresh for up to 4 days. If you're preparing it in advance, try to cut the vegetables the day before, allowing you to save time when assembling the salad later.

If you want to serve this dish later, consider slightly undercooking the quinoa, so it absorbs the dressing and flavors without getting mushy. After a day in the refrigerator, it's still delicious and even tastier as the flavors meld together overnight.

Serving Suggestions

This salad is wonderfully versatile. You can enjoy it chilled as a refreshing lunch or serve it warm alongside grilled meats or fish, enhancing the meal's overall flavor. To elevate the presentation, consider garnishing with extra chopped herbs or a sprinkle of toasted nuts for added crunch and visual appeal.

For a heartier option, you can transform this salad into a main dish by adding protein like grilled chicken or chickpeas. This not only increases the dish's nutritional value but also rounds it out beautifully, making it suitable for a complete dinner.

Questions About Recipes

→ Can I make this salad ahead of time?

Absolutely! This salad keeps well in the fridge for 3-4 days, making it perfect for meal prep.

→ Is quinoa gluten-free?

Yes, quinoa is gluten-free and is a great alternative to grains that contain gluten.

→ What can I substitute for feta cheese?

If you're looking for a non-dairy option, you can use crumbled tofu or simply omit the cheese altogether.

→ How can I add more protein to this salad?

You can include grilled chicken, chickpeas, or even nuts like almonds or walnuts to boost the protein content.