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 cooked quinoa; 1 cup diced cucumber; 1 cup cherry tomatoes, halved; 1/2 cup red onion, finely chopped; 1/2 cup bell pepper, diced; 1/4 cup olive oil; 2 tablespoons fresh lemon juice; 1 teaspoon dried oregano; Salt and pepper to taste; Feta cheese, crumbled; Fresh parsley, chopped; Kalamata olives, sliced

Highlighted under: Light Living Recipes

I love creating vibrant salads that are not only colorful but also packed with flavor and nutrients. This Mediterranean Quinoa Veggie Salad is one of my all-time favorites, combining fluffy quinoa with fresh vegetables and a zesty dressing. Whether I’m looking for a light lunch or a side dish for dinner, this salad never disappoints. It’s incredibly easy to make, and I often prepare a big batch to enjoy throughout the week. Trust me, once you try this refreshing recipe, you’ll want to make it again and again!

Created by

Harriet Collins

Last updated on 2026-02-10T21:21:35.999Z

When I first discovered quinoa, I was amazed by its versatility and how it absorbs flavors so well. Making this Mediterranean salad has become somewhat of a ritual for me on weekends. I love prepping everything in advance and then tossing it together just before serving. The secret is to let the dressing marinate for at least 10 minutes to elevate the flavors.

Another reason I enjoy this salad is how adaptable it is. I can easily switch out vegetables based on what I have left in the fridge. Adding some roasted red peppers or feta cheese gives it that extra Mediterranean flair, and it’s all but guaranteed to impress at any gathering!

        Why You'll Love This Recipe
        Bright and refreshing flavors that burst in every bite
Nutritious, protein-packed quinoa for a filling meal
Perfect for meal prep, staying fresh for days

      

Mastering Quinoa Cooking

Cooking quinoa correctly is key to achieving that fluffy texture we all love in salads. It's important to rinse the quinoa under cold water before cooking to remove its natural coating, saponin, which can impart a bitter taste. Once rinsed, combine it with double the amount of water — a 1:2 ratio is ideal. Cook it covered on low heat for about 15 minutes, and then let it sit off the heat for an additional 5 minutes, allowing it to steam for a perfect texture.

If you find your quinoa has a crunchy texture, it likely needed a little more water or cooking time. Simply return it to the heat with a splash more water and cook for a few more minutes. I recommend keeping an eye on it towards the end of cooking; once the water is absorbed and the quinoa appears fluffy, it’s ready to be fluffed with a fork and cooled for the salad.

Choosing the Right Ingredients

The vibrant veggies in this salad not only provide flavor but also a stunning visual appeal. When selecting your vegetables, freshness is key. Opt for firm, unblemished cucumbers and bright, firm tomatoes. A mix of colors can enhance the presentation, so consider adding yellow bell peppers for a pop or even freshly grated carrots for additional nutrition and sweetness. This is a versatile salad, so feel free to substitute with seasonal vegetables you have on hand.

The dressing is what brings this salad to life. Adjusting the acidity can tailor the flavor to your taste preferences. If you prefer a tangier dressing, add an extra splash of lemon juice, or for a more mellow flavor, decrease the amount. Fresh herbs like dill or basil can also be introduced into the dressing for additional depth. Remember to taste and adjust seasoning with salt and pepper while whisking the dressing to lock in those zesty flavors.

Ingredients

Vegetables

1 cup cooked quinoa
1 cup diced cucumber
1 cup cherry tomatoes, halved
1/2 cup red onion, finely chopped
1/2 cup bell pepper, diced

Dressing

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

Optional Toppings

Feta cheese, crumbled
Fresh parsley, chopped
Kalamata olives, sliced

Instructions

Cook the Quinoa

In a medium saucepan, combine 1 cup of quinoa with 2 cups of water. Bring to a boil, then reduce heat and let it simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork.

Prepare the Vegetables

While the quinoa is cooking, dice the cucumber, cherry tomatoes, red onion, and bell pepper. Add them to a large bowl.

Make the Dressing

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

Combine Everything

Once the quinoa has cooled, add it to the bowl with the vegetables. Pour the dressing over and toss everything together.

Serve

Optionally, top with feta cheese, fresh parsley, and olives before serving. Enjoy chilled or at room temperature!

Pro Tips

For added flavor, consider roasting some of the vegetables or adding some toasted nuts for crunch.

Meal Prep and Storage

One of the best aspects of this Mediterranean Quinoa Veggie Salad is its ability to stay fresh for several days, making it perfect for meal prep. Store it in an airtight container in the refrigerator, and it will keep well for up to five days. Just be mindful that the longer it sits, the more the vegetables will soften, so it’s best enjoyed within the first three days for the crispest texture.

For a quick assembly, you can prepare the quinoa and dressing in advance and keep them separate from the chopped veggies until you’re ready to serve. This prevents the salad from becoming soggy and maintains each ingredient's integrity. If you decide to add crumbled feta or olives, do so immediately before serving for the best flavor and freshness.

Serving Suggestions

This salad can be served in numerous ways, making it quite a flexible dish. It can be enjoyed as a light lunch on its own, paired with grilled chicken or fish for dinner, or even served as a side dish at barbecues and potlucks. I love to make it a part of a larger Mediterranean-inspired spread, alongside hummus, pita chips, and tzatziki for a complete meal experience.

For a little twist, serve it on a bed of mixed greens or layer it in a wrap with fresh lettuce for a satisfying lunch option. You could also consider adding elements like roasted chickpeas for extra crunch or even a drizzle of balsamic glaze as a finishing touch, elevating the flavor profile even further.

Questions About Recipes

→ Can I make this salad ahead of time?

Absolutely! This salad keeps well in the refrigerator for up to 3 days.

→ Can I use other grains instead of quinoa?

Yes, feel free to substitute with couscous, bulgur, or farro.

→ Is this salad vegan?

Yes, this salad is naturally vegan. Just skip the feta cheese if you want it completely dairy-free.

→ How can I add protein to this salad?

You can add chickpeas, grilled chicken, or even shrimp for extra protein.