Mediterranean Quinoa Veggie Salad

Name: Mediterranean Quinoa Veggie Salad
Prep time: 20 min
Cook time: 15 min
Total time: 35 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; 1/4 cup fresh parsley, chopped; 1/4 cup feta cheese, crumbled (optional); 1/4 cup olive oil; 2 tablespoons red wine vinegar; 1 teaspoon Dijon mustard; Salt and pepper to taste; Juice of 1 lemon

Highlighted under: Mindful Meal Ideas

I absolutely love making this Mediterranean Quinoa Veggie Salad because it’s not only vibrant and refreshing, but it also packs a nutritious punch. The combination of hearty quinoa, crisp veggies, and zesty dressing comes together in a way that feels both satisfying and light. I often prepare this salad for meal prep, and it keeps well in the fridge, making it a perfect grab-and-go lunch. With the flavors of the Mediterranean, I find it to be a delightful escape any day of the week.

Created by

Nora Ellis

Last updated on 2026-02-15T02:25:36.211Z

After experimenting with various salad recipes, I found that the combination of quinoa and Mediterranean ingredients creates a dish that's not only filling but also bursting with flavors. I love adding a squeeze of lemon to enhance the freshness of the vegetables and balance the richness of the olive oil. It’s amazing how a simple twist can elevate the taste!

While testing different dressings, I discovered that a homemade vinaigrette works wonders for this salad. By whisking together olive oil, red wine vinegar, and a touch of Dijon mustard, the dressing coats the salad beautifully, adding a tangy kick that complements the quinoa perfectly.

Why You'll Love This Recipe
A colorful medley of fresh vegetables and herbs
Nutritious quinoa provides a gluten-free protein source
Perfectly versatile for meal prep or a quick weeknight side

Perfecting the Quinoa Texture

Cooking quinoa to perfection involves more than just boiling water. After bringing it to a boil, it’s crucial to lower the heat and let it simmer gently for 15 minutes. This slow cooking allows the quinoa to absorb water properly, resulting in fluffy, distinct grains rather than a mushy texture. When finished, let it sit covered for another 5 minutes; this step helps steam any remaining moisture, ensuring each grain fluffs up beautifully when you fork it.

For the best results, ensure you rinse your quinoa thoroughly prior to cooking. This removes the saponins, which can impart a bitter flavor. If you skip this step, your salad might have a taste that’s not as pleasant or vibrant. Trust me, a quick rinse can make a considerable difference!

Choosing and Preparing Your Vegetables

The vegetables in this salad are not just for color; each plays a vital role in flavor and texture. For instance, using a firm cucumber will provide a satisfying crunch, contrasting with the tender cherry tomatoes and sharpness of red onion. If you're short on time, feel free to substitute ingredients based on availability — zucchini or bell peppers can be excellent stand-ins for cucumbers, and heirloom tomatoes add a unique sweetness that can elevate the dish.

Make sure to complete your vegetable prep while the quinoa cooks. Chopping them into uniform sizes ensures they mix well throughout the salad and allows for an even distribution of flavor. I recommend a medium dice for the bell pepper and tomatoes for an appealing texture that is easy to eat.

Storage and Serving Suggestions

This Mediterranean Quinoa Veggie Salad is perfect for meal prep! Once combined, it can be stored in an airtight container in the fridge for up to 5 days. The flavors deepen as the salad sits, making the leftovers as delicious as when freshly made. You can easily double or halve the recipe depending on your needs, but I suggest keeping the dressing separate until you're ready to serve to maintain the salad's fresh crunch.

If you want to serve this salad as a main dish, consider adding grilled chicken or chickpeas for protein. The addition of olives or artichoke hearts can also enhance the Mediterranean flavors. A sprinkle of additional feta on top right before serving adds a creamy layer that truly pulls the dish together, making it an appealing dish for any gathering.

Ingredients

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
1/4 cup fresh parsley, chopped
1/4 cup feta cheese, crumbled (optional)

Dressing Ingredients

1/4 cup olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
Salt and pepper to taste
Juice of 1 lemon

Mix and match your favorite veggies for a personalized touch!

Instructions

Cook the Quinoa

In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes. Remove from heat and let it sit, covered, for 5 minutes.

Prepare the Veggies

While the quinoa cooks, chop the cucumber, bell pepper, cherry tomatoes, red onion, and parsley.

Make the Dressing

In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, lemon juice, salt, and pepper until emulsified.

Combine Everything

Fluff the cooked quinoa with a fork and let it cool slightly. In a large bowl, combine quinoa, chopped vegetables, and feta cheese. Drizzle with dressing and mix well.

Serve

Taste and adjust seasoning if necessary. Serve chilled or at room temperature.

Enjoy this salad as a main dish or as a side with your favorite protein!

Pro Tips

For added flavor, try toasting the quinoa in olive oil before boiling. It enhances the nutty flavor.

Making the Dressing Your Own

The dressing in this salad is simple yet flavorful, but it also serves as a great base for experimentation. If you want to switch things up, try using lemon juice in place of red wine vinegar for a brighter, more citrus-forward flavor. Alternatively, adding herbs like oregano or thyme can give the dressing a more aromatic profile that complements the Mediterranean theme beautifully.

Don't be afraid to adjust the ratio of olive oil to vinegar based on your taste preferences. Some enjoy a tangier dressing, while others prefer it on the creamier side. Whisking the ingredients until they’re emulsified creates a glossy coating that clings to the vegetables nicely, enhancing every bite.

Variations & Dietary Considerations

This salad is highly adaptable for various dietary needs. For a vegan option, simply omit the feta or replace it with a plant-based alternative. If you're looking to add a little more substance, consider including cooked lentils or quinoa for an even heftier protein boost. With the balance of flavors and textures, you can easily create a version that suits your dietary restrictions while still being delicious.

Feel free to get creative with additional toppings. Avocado slices not only enhance the creaminess but also add a healthy fat component. Nuts or seeds, such as sunflower seeds or chopped almonds, can contribute an extra crunch and boost in nutrients while elevating the overall texture of the salad.

Questions About Recipes

→ Can I make this salad ahead of time?

Absolutely! It stores well in the fridge for up to 4 days.

→ What else can I add to this salad?

Feel free to add olives, chickpeas, or avocado for extra flavor and nutrition.

→ Is this salad gluten-free?

Yes, quinoa is gluten-free, making this salad a great option for those with gluten sensitivities.

→ How do I store leftovers?

Store in an airtight container in the refrigerator to maintain freshness.