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; 1/2 cup parsley, chopped; 1/4 cup mint, chopped; 1/2 cup feta cheese, crumbled (optional); 1/4 cup olive oil; 2 tablespoons lemon juice; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Home Healthy Meals Ideas

I absolutely love making this Mediterranean Quinoa Veggie Salad, especially during warm weather. The fresh vegetables and zesty dressing come together to create a dish that's not only vibrant but also packed with nutrients. Quinoa adds a satisfying crunch and protein, making it a fulfilling meal on its own. I often serve it at gatherings or as a perfect side for grilled meats. It’s refreshing, simple to prepare, and will definitely impress your guests while delivering that Mediterranean flair!

Created by

Dorothy Finch

Last updated on 2026-02-15T07:43:35.996Z

When I first created this Mediterranean Quinoa Veggie Salad, I wanted to replicate the flavors of my favorite Mediterranean dishes while keeping it healthy. I experimented with different combinations of vegetables and dressings until I found the perfect balance. Using fresh herbs like parsley and mint elevated the flavors, giving the salad a refreshing twist that appeals to everyone.

One tip I’ve learned is to let the salad sit for a bit before serving. This allows the quinoa to absorb the flavors of the dressing, resulting in a more cohesive taste. Trust me; it’s worth the wait! I enjoy adding feta cheese for a bit of creaminess and richness, but feel free to omit it for a vegan option.

Why You Will Love This Recipe
Bursting with fresh Mediterranean flavors
Nutritious, protein-packed quinoa
Versatile and perfect for meal prep

Understanding Quinoa

Quinoa is a fantastic base for salads like this one due to its fluffy texture and nutty flavor. It’s gluten-free and provides a complete protein, making it a popular choice among vegetarians and health-conscious eaters. To achieve the perfect texture, make sure to rinse the quinoa thoroughly before cooking to remove its natural coating, saponin, which can give a bitter taste. Use a ratio of 1 cup quinoa to 2 cups water, allowing it to absorb perfectly while still maintaining a light, airy quality.

When cooking the quinoa, keep an eye on it during the last few minutes. You want it to be fluffy without being mushy. The quinoa is ready when each grain appears to be translucent with a little white spiral (the germ) emerging. If you overcook it, the quinoa can turn gummy; if undercooked, you risk a hard center. A quick fluff with a fork after cooking helps prevent clumping.

Choosing the Right Vegetables

This salad is all about fresh, vibrant vegetables that complement quinoa's texture beautifully. When selecting vegetables, opt for firm and crisp options. For instance, English cucumbers are great due to their thin skin and seeds, while bell peppers add a crunchy sweetness. You can easily substitute vegetables based on what’s in season or your personal preference; for instance, swap out cherry tomatoes for diced heirloom tomatoes or use arugula instead of parsley for an added peppery kick.

Consider the color and texture of your vegetables; a mix of red, yellow, and green bell peppers can add visual appeal as well as a variety of flavors. Additionally, if you don't have fresh herbs like parsley or mint, dried versions may work, but you’ll need to use less, as dried herbs are more potent. A tablespoon of dried herb should replace about three tablespoons of fresh.

Ingredients

Gather these fresh ingredients to make your Mediterranean Quinoa Veggie 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
1/2 cup parsley, chopped
1/4 cup mint, chopped
1/2 cup feta cheese, crumbled (optional)

Dressing Ingredients

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

Mix together all the ingredients for a delightful salad experience.

Instructions

Follow these simple steps to prepare your salad.

Cook the Quinoa

In a medium saucepan, bring the water to a boil. Add the rinsed quinoa, reduce to a simmer, cover, and cook for 15 minutes or until the quinoa is fluffy and the water has absorbed. Remove from heat and let it cool.

Prepare the Veggies

While the quinoa cools, dice the cucumber, bell pepper, and cherry tomatoes. Finely chop the red onion, parsley, and mint. Set aside in a large mixing bowl.

Make the Dressing

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

Combine Everything

Once the quinoa has cooled, add it to the bowl of veggies. Pour the dressing over the salad and toss gently to combine. If using, add crumbled feta cheese on top.

Serve

Let the salad sit for about 10 minutes to allow the flavors to meld before serving. Enjoy cold or at room temperature!

Enjoy your delicious Mediterranean Quinoa Veggie Salad!

Pro Tips

Feel free to customize this salad with your favorite vegetables or add grilled chicken for extra protein. This salad also keeps well in the fridge, making it perfect for meal prep.

Making the Dressing

The dressing is a key component that ties this Mediterranean salad together. The balance of olive oil and lemon juice is crucial; the acidity from lemon juice helps to brighten the other flavors. If you prefer a creamier dressing, try adding a tablespoon of Greek yogurt, which also contributes to the Mediterranean flair. For a little more punch, consider incorporating a clove of minced garlic or a teaspoon of Dijon mustard into the mix.

When mixing the dressing, whisking it vigorously helps emulsify the olive oil and lemon juice. This means they won’t separate when you let the salad sit. If you find it too tangy, adjust by adding a touch of honey or maple syrup to balance the flavors. Tasting as you go is important, so don’t hesitate to modify to your liking!

Serve and Store

For the best flavor experience, let your salad sit for about 10 minutes before serving. This allows the quinoa and veggies to absorb the dressing and marry their flavors. It can also be served as a side dish with grilled meats or as a filling main course by adding protein like chickpeas or grilled chicken. If you’re planning to serve it at a later date, store the salad in an airtight container in the refrigerator. It should keep well for up to three days, but the vegetables may lose some of their crispness over time.

If you want to meal prep, keep the dressing separate until you are ready to serve to maintain the freshness of the ingredients. You can also freeze the quinoa separately; just remember to cool it completely before freezing in portioned bags. When ready to eat, thaw it overnight in the fridge, and add the fresh veggies and dressing just before serving.

Questions About Recipes

→ Can I make this salad ahead of time?

Absolutely! This salad actually tastes better after sitting for a bit, so feel free to prepare it a few hours in advance.

→ Is this salad gluten-free?

Yes, quinoa is naturally gluten-free, making this salad suitable for those with gluten sensitivities.

→ How long does the salad last in the fridge?

The salad can last up to 3-4 days in the fridge. Just be mindful that it may lose some crispness over time.

→ Can I substitute the quinoa with another grain?

Yes, you can use other grains like farro or couscous depending on your preference, but keep in mind that the cooking time may vary.