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A light and healthy quinoa salad made with quinoa, crunchy cucumbers, fresh tomatoes, crisp red onion, and tangy feta tossed in a red wine vinaigrette. The perfect side dish or healthy meal!
I am a stay-at-home mama, and it can be hard to find healthy lunch items in a hurry. Making fresh salads ahead of time and storing them in the refrigerator is my go-to time saver.
My ultra-healthy daughter, whom I have talked about extensively, actually came up with this recipe and makes it all of the time for her school lunches. She even got all of her high school friends hooked on quinoa! I even have a recipe for Mediterranean Orzo Salad for my orzo lovers.
Mediterranean quinoa bowl
Recently, there have been more and more evidence of the health benefits associated with the Mediterranean diet. The diet focuses on fruits, vegetables, whole grains, healthy fats, and other lean proteins. It’s anti-inflammatory, it helps prevents heart disease, and can aid in weight loss. This salad brings it all together into one delicious bowl!
Mediterranean quinoa salad ingredients:
- Quinoa: use white, red, or tri-color quinoa—any will work. White quinoa is the softest and fluffiest, while tri-color adds a slightly firmer texture. Be sure to rinse it before cooking to remove any bitterness, and cook until light and fluffy (not mushy).
- Cucumber: English or hothouse cucumbers are ideal because they have fewer seeds and thinner skin, but any variety works. If using a standard cucumber, you may want to remove some of the seeds to avoid excess moisture.
- Tomatoes: Roma tomatoes are a great choice because they’re less watery and hold up well in leftovers, but cherry or grape tomatoes also work and add extra juiciness. Use ripe but firm tomatoes for the best texture.
- Red onion: gives the salad a sharp, savory bite. If you prefer a milder flavor, soak sliced onion in cold water for 10–15 minutes before adding—it helps take away some of the harshness without losing flavor.
- Feta cheese: adds a creamy, tangy contrast to the fresh vegetables. For the best flavor, use a block of feta and crumble it yourself rather than pre-crumbled—it’s usually softer and more flavorful.
Mediterranean quinoa salad dressing ingredients
- Olive oil: A staple in the Mediterranean diet, olive oil provides heart healthy fats and a smooth flavor to the dressing.
- Red wine vinegar: The tangy balance to the smooth olive oil, red wine vinegar brings a sharp and strong flavor to the dressing.
- Fresh Italian parsley, garlic salt, pepper: These spices really help take the salad to a whole other level with flavor. Fresh parsley brings the salad to life with an incredible and fragrant flavor, while the garlic salt and pepper help bring out the rest of the salad’s flavors.
How to make Mediterranean quinoa salad
- Start by cooking your quinoa! You can follow the instructions on the package, or see my tips for cooking the best light and fluffy quinoa down below.
- While the quinoa is cooking, you can work on the salad dressing. In a small bowl, stir the olive oil, red wine vinegar, and spices together.
- Toss the quinoa and the dressing together so that it’s evenly distributed.
- Add the chopped cucumbers, red onion, tomato, and feta.
- I have found that this salad is best served chilled! Place it in the refrigerator for at least 30 minutes. This allows the flavors to soak in and settle.
Frequently Asked Questions:
Start by rinsing quinoa in water to remove as much of the starchiness as possible. Place rinsed quinoa into a medium-sized pot. If you are cooking 1 cup of quinoa, you need 2 cups of water. If you are cooking 2 cups of quinoa, you need 4 cups of water. Always salt the water as it infuses flavor into the quinoa as it cooks. Bring the quinoa and water to a boil. Once it begins to boil, reduce heat to low and cover. Let cook for 15-20 minutes. Check to see if it is light and easily fluffs with a fork.
Quinoa is loaded with nutrients! It is packed with fiber, which can aid in digestion. Quinoa is a complete protein, and it has a higher protein value than other grains. It can help regulate blood glucose levels, prevent heart disease, and helps maintain weight. I love making recipes with quinoa because my friends with celiac or gluten intolerance can safely eat quinoa.
This Mediterranean salad is the perfect dish because it is so versatile! Sometimes I pair it with some grilled chicken so that it is a hearty and filling lunch, and other times it is the perfect side dish for a BBQ. It does it all!
Some of my favorite pairings with this salad are pita bread, fresh burrata, and homemade hummus.
I love to make this quinoa salad ahead of time and eat it all week long. I keep it in the refrigerator for about 5-7 days. It will keep longer, if you add the feta cheese when you are ready to eat it.
More Mediterranean Recipes:
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Mediterranean Quinoa Salad
Ingredients
- 1 cup Quinoa
- 2 cups Water
- 1/2 cup Extra Virgin Olive Oil can use less — 1/3 cup if so desired
- 1/4 cup Red Wine Vinegar
- 2 Tablespoons Fresh Italian Parsley chopped
- 1 teaspoon Garlic Salt
- 1/2 teaspoon Pepper
- 1 Cucumber peeled and diced
- 1 1/2 cups Grape Tomatoes halved
- 1/3 cup Red Onion thinly sliced
- 3/4 – 1 cup Feta Cheese crumbled
- Kalamata Olives optional
Instructions
- Cook quinoa according to package instructions.
- In small bowl, toss extra virgin olive oil, vinegar, parsley, garlic salt, and pepper.
- Toss dressing with quinoa.
- Top with cucumber, tomatoes, red onion, and feta cheese.
- Salt to taste.
- Refrigerate for 30 minutes.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I make this salad 3 or 4 times in the summer. My family loves having it in the refrigerator. It is so delicious and healthy!
This is my absolutely favorite salad. I always order it when we go out for Mediterranean food, but have never tried making it at home. I am so excited to try this recipe. And it looks easy. Thank you MH