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This delightful Mediterranean Quinoa Salad is perfect for a light lunch, refreshing side, or filling main dish. Bursting with vivid colors, fresh ingredients, and bold flavors, this nutrient-rich salad is ideal for summer. Easily customize it with chickpeas, beans, lentils, grilled chicken, cooked salmon, or canned tuna to create a well-rounded meal.
Health benefits of quinoa
I know, I know… Quinoa (pronounced KEEN-wah) is not a traditional product of the Mediterranean. It is native to, and mostly cultivated in, the Andes mountains of South America. It is, however, a powerful little seed that is rich in protein, fiber, and antioxidants, and has its place in a healthy Mediterranean Diet.
Quinoa is referred to as a “nearly complete” protein. This is because it contains all nine of the essential amino acids that your body can’t make on its own, but low amounts of certain amino acids, like lysine. It is also naturally gluten-free, making it suitable for those with gluten intolerance.
Quinoa should be rinsed to remove its natural coating called saponin, which has a bitter and soapy taste. Rinsing quinoa helps eliminate this unwanted flavor and ensures that the cooked quinoa has a more pleasant, mild taste. Additionally, removing saponin reduces the likelihood of digestive discomfort for some individuals who may be sensitive to it.
Ingredients for a delicious Quinoa Salad
- Quinoa: A nutritious and versatile grain, rich in protein and fiber. Be sure to rinse before cooking to remove the bitter saponin coating.
- Multi-colored cherry tomatoes: Adding a burst of color and natural sweetness, these tomatoes also provide a good dose of vitamins and antioxidants. If all you can find are red tomatoes, I suggest using a yellow bell pepper to add another color to the rainbow!
- Red bell pepper: Adds vibrant color, crunch, and a hint of sweetness, as well as being an excellent source of vitamin C.
- Cucumber : A crisp, refreshing vegetable that adds crunch and hydration to the salad.
- Red onion: Brings a sharp, zesty flavor that complements the other ingredients, while also providing a pop of color.
- Kalamata olives: These Greek olives add a salty, tangy flavor and a touch of Mediterranean flair to the salad.
- Feta cheese: A crumbly, salty Greek cheese that enhances the salad’s taste and texture and a good source of calcium and B vitamins. Leave it our for a vegan option.
- Lime juice: Offers a zesty, citrusy kick that brightens up the flavors in the salad and adds a good dose of vitamin C. Feel free to use lemon juice instead.
- Olive oil: A healthy fat that adds richness and helps combine the flavors in the dressing.
- Salt and pepper: add to taste. Just a bit goes a long way to enhance the natural flavors of the ingredients.
- Avocado: Creamy and nutrient-dense, this fruit adds healthy fats and a buttery texture when served alongside the salad.
How to make this Mediterranean Quinoa Salad
For full details and recipe, read below!
Tips
- Make sure the quinoa cools down before mixing it with fresh vegetables to avoid soggy veggies.
- For a make-ahead option: Cook the quinoa, chop the veggies (excluding avocado), olives, and cheese, and prepare the dressing the night before serving. You can even assemble the salad and store it in the fridge overnight, covered, for added convenience.
- Save time by cooking quinoa ahead and freezing it. Once cooled, place it in an airtight container or freezer bag, removing excess air before sealing. Cooked quinoa can be frozen for up to 3 months. When needed, thaw it in the fridge or reheat straight from the freezer using a microwave or stovetop.
- Serve avocado separately, slicing it just prior to serving to preserve its texture. Adding it to the salad may result in a mushy consistency.
- Stored in an airtight container, this salad stays fresh for 5-6 days in the fridge. To maintain ingredient freshness and texture, add avocado immediately before serving, rather than storing it mixed in the salad.
- Customize the salad to your liking by adding ingredients such as chickpeas, beans, lentils, grilled chicken, cooked salmon, or canned tuna for a complete meal experience.
No matter how you make it, this Mediterranean Quinoa Salad is a delicious and healthy dish that you will enjoy. So give it a try today!
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Barley salad with herbs and lemon
Mediterranean Quinoa Salad
This tasty Mediterranean Quinoa Salad is great for a light lunch or filling main. With vibrant colors and fresh ingredients, it's perfect for summer. Customize with protein for a complete meal.
Servings: 6
Ingredients
- 1 cup quinoa
- 1 cup multicolor cherry tomatoes halved
- 1 red bell pepper diced
- 1 cup cucumber diced
- 1/2 cup red onion finely chopped
- 2 oz feta cheese diced
- 8 Kalamata olives halved
- 2 tbsp lime juice
- 2 tbsp extra virgin olive oil
- 1/4 tsp kosher salt
- 1/4 tsp freshly ground black pepper
- 1 avocado
- salad greens, fresh parsley or cilantro (optional for serving)
Instructions
- Rinse the quinoa in cold water, then add it to a pot with 2 cups of water. Bring it to a boil, then reduce the heat to low and cover with a lid.
- Simmer for 12 minutes until most water is absorbed. Drain any remaining liquid and place into a bowl to cool.
- Meanwhile, chop all your vegetables: multicolor cherry tomatoes, bell pepper, cucumber, red onion. Halve the olives. Dice the feta cheese. Add all to a large bowl.
- Once cooled, add the quinoa. Drizzle with lime juice, olive oil, salt and pepper and toss well until combined.
- Place sliced avocado alongside the salad for serving, and feel free to include your favorite herbs. Enjoy the salad on a bed of greens or simply by itself.
Notes
-
- This makes 6 medium servings or 4 generous servings. Nutrition Facts are for 1/6 of the recipe.
- Make sure the quinoa cools down before mixing it with fresh vegetables to avoid soggy veggies.
- For a make-ahead option: Cook the quinoa, chop the veggies (excluding avocado), olives, and cheese, and prepare the dressing the night before serving. You can even assemble the salad and store it in the fridge overnight, covered, for added convenience.
- Save time by cooking quinoa ahead and freezing it. Once cooled, place it in an airtight container or freezer bag, removing excess air before sealing. Cooked quinoa can be frozen for up to 3 months. When needed, thaw it in the fridge or reheat straight from the freezer using a microwave or stovetop.
- Serve avocado separately, slicing it just prior to serving to preserve its texture. Adding it to the salad may result in a mushy consistency.
- Stored in an airtight container, this salad stays fresh for 5-6 days in the fridge. To maintain ingredient freshness and texture, add avocado immediately before serving, rather than storing it mixed in the salad.
- Customize the salad to your liking by adding ingredients such as chickpeas, beans, lentils, grilled chicken, cooked salmon, or canned tuna for a complete meal experience.
Nutrition
Nutrition Facts
Mediterranean Quinoa Salad
Amount per Serving
Calories
251
% Daily Value*
Total Fat
14
g
22
%
Saturated Fat
3
g
19
%
Cholesterol
8
mg
3
%
Sodium
296
mg
13
%
Total Carbohydrate
26
g
9
%
Dietary Fiber
5
g
21
%
Total Sugars
3
g
3
%
Includes Added Sugar
0
g
Protein
7
g
14
%
Vitamin A
878
IU
18
%
Vitamin C
37
mg
45
%
Vitamin D
0.04
µg
0
%
Calcium
78
mg
8
%
Iron
2
mg
11
%
Potassium
478
mg
14
%
* Percent Daily Values are based on a 2000 calorie diet.
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What a fabulous recipe! I had it for lunch yesterday. I added some veggies I had from my garden such as green beans and snow peas. I omitted the avocado since I didn’t want it to get mushy as it is part of my husband’s lunch tomorrow. I am having it for lunch today and will add that avocado since I believe it will make it even better 🙂 Thank you for your awesome recipes!
Thank you so much for the kind words, Lizette! Sounds like you fully embrace this way of life! To your health!
Looks delicious
Thanks Kimberly It! It is! You should try it.
Colorful and wonderful!
This was so good. I followed the recipe exactly except for using green pepper instead of red. My daughter and I liked it a lot. My husband doesn’t like olives so I ate his. Problem solved. I did add some rinsed kidney beans later for more protein and that was good too. Thank you for such a great recipe.
Thank you so much! I am you liked it and hope you enjoy many more of our recipes!