This Mediterranean Quinoa Salad is a wholesome, flavor-packed dish that’s perfect for everyday meals or meal prep.
Bursting with fresh vegetables, chickpeas, and briny olives, it delivers a satisfying mix of textures and tastes.
Rich in plant-based protein, fiber, and heart-healthy fats, it’s a nutrient-dense option that’s light yet filling.
With minimal cooking time and a zesty homemade dressing, this salad makes healthy eating both quick and enjoyable.
Mediterranean Quinoa Salad
Equipment
- 1 medium pot (to cook quinoa)
- 1 large mixing bowl
- 1 medium bowl for dressing
- 1 whisk
- 1 sharp knife
- 1 cutting board
Ingredients
For the Salad:
- 3 ½ cups chicken stock or vegetable stock, salted
- 2 cups quinoa uncooked
- 1 red bell pepper chopped
- 1 orange bell pepper chopped
- ½ cup cucumber chopped, seeds removed
- ⅓ cup red onion finely diced
- 1 can 540 mL chickpeas, rinsed and patted dry
- ⅓ cup sun-dried tomatoes chopped
- ⅓ cup kalamata olives chopped
- 1 cup feta cheese crumbled
- 1 tablespoon lemon zest optional, for garnish
For the Dressing:
- ¼ cup extra virgin olive oil
- ¼ cup oil from sun-dried tomatoes
- 2 tablespoons brine from kalamata olives
- 1 tablespoon red wine vinegar
- Juice of ½ lemon
- 1 large garlic clove minced
- ¼ cup fresh parsley finely chopped
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon dried oregano
- ½ teaspoon onion powder
Instructions
- Rinse and Cook the Quinoa: Measure the quinoa and rinse it well under cold running water using a fine-mesh strainer. This removes the natural coating that can cause bitterness. Transfer the rinsed quinoa to a medium pot and add the chicken stock (or vegetable stock if you prefer a vegetarian option). Bring it to a boil over medium-high heat, then reduce the heat to low, cover with a tight-fitting lid, and simmer gently. Cook until the grains are tender and the liquid has been absorbed. Once done, remove from heat, fluff with a fork, and allow the quinoa to cool to room temperature before mixing with the other ingredients.
- Prepare the Fresh Vegetables: While the quinoa cools, wash the red and orange bell peppers and cucumber thoroughly. Dice the peppers into small, even-sized pieces for a crunchy texture. Slice the cucumber lengthwise, remove the seeds with a spoon, and chop the remaining flesh into bite-sized chunks. Finely dice the red onion so that it adds flavor without overpowering the dish. Arrange the vegetables in a bowl or set them aside on a cutting board until needed.
- Chop the Mediterranean Add-Ins: Next, prepare the flavorful ingredients that give this salad its distinct Mediterranean taste. Chop the sun-dried tomatoes into small pieces for even distribution. Roughly chop the kalamata olives into halves or quarters so their salty flavor balances each bite. Crumble the feta cheese into medium chunks, either by hand or with a fork, and keep these ingredients aside until you are ready to assemble.
- Drain and Prepare the Chickpeas: Open the can of chickpeas and drain them thoroughly. Rinse well under cold water to remove excess starch and sodium, then pat them dry with a clean kitchen towel or paper towel. Drying is important to help the dressing coat evenly without watering down the salad.
- Whisk Together the Dressing: In a medium bowl, combine extra virgin olive oil, sun-dried tomato oil, olive brine, red wine vinegar, freshly squeezed lemon juice, minced garlic, chopped parsley, salt, black pepper, dried oregano, and onion powder. Use a whisk to blend until smooth and emulsified. Taste the dressing and adjust with more lemon juice or seasoning if desired.
- Assemble the Salad Base: Place the cooled quinoa into a large mixing bowl. Add the chickpeas, chopped bell peppers, cucumber, red onion, sun-dried tomatoes, and olives. Sprinkle the crumbled feta cheese over the mixture. Gently toss with a spoon to combine before adding the dressing.
- Pour and Toss the Dressing: Drizzle the prepared dressing evenly over the quinoa and vegetable mixture. Using large spoons or salad tongs, toss carefully to coat everything with the dressing. Mix slowly and thoroughly to ensure every ingredient is evenly flavored.
- Garnish and Rest the Salad: Top the salad with lemon zest for a burst of citrus aroma and flavor. Cover the bowl with plastic wrap or transfer it to an airtight container. Place in the refrigerator for at least 30 minutes before serving. This chilling period allows the flavors to meld beautifully and enhances the refreshing quality of the dish.
- Serve and Enjoy: Once chilled, gently toss the salad again and serve as a light main meal, hearty side dish, or a make-ahead lunch option. It pairs perfectly with grilled meats, seafood, or can be enjoyed on its own for a balanced, nutrient-rich dish.
Notes
- Cooking quinoa in chicken or vegetable stock adds deeper flavor compared to plain water.
- Always let the quinoa cool before mixing to prevent wilting the fresh vegetables.
- Removing cucumber seeds keeps the salad crisp and avoids excess water.
- Patting the chickpeas dry helps the dressing cling better.
- Resting the salad in the fridge enhances flavor and texture.
Chef’s Secrets for Perfect Results
The key to making this Mediterranean Quinoa Salad outstanding lies in the little details.
Rinsing the quinoa before cooking removes its natural coating, which can cause bitterness.
Cooking the grains in chicken or vegetable stock adds an extra layer of savory depth, making the salad more satisfying.
Always allow the quinoa to cool completely before assembling—mixing it while warm can cause vegetables and feta to soften too much.
For the freshest flavor, chop the vegetables just before assembling and whisk the dressing right before tossing, so the herbs stay vibrant and aromatic.
Lastly, use high-quality feta, olives, and sun-dried tomatoes, as these bold ingredients truly shape the flavor profile of the salad.
Serving Suggestions and Pairing Ideas
This quinoa salad is versatile and works beautifully as a stand-alone lunch or light dinner.
For a more complete meal, pair it with grilled chicken, salmon, or shrimp for a protein boost.
It also makes a colorful and refreshing side dish for summer barbecues, potlucks, or family gatherings.
Serve it alongside warm pita bread, hummus, or a platter of roasted vegetables for a Mediterranean-inspired spread.
Because the flavors deepen as it chills, this salad is also an excellent option for meal prep—perfect to pack in lunchboxes or serve as a quick weekday dinner.
Storage Tips for Freshness
Store leftover salad in an airtight container in the refrigerator for up to 4 days.
If making ahead, you can cook the quinoa and chop the vegetables a day early but keep them stored separately until you’re ready to assemble.
This helps maintain the crispness of the vegetables.
If you prefer a softer texture, you can store the salad fully dressed, but for the best presentation, add the feta and fresh herbs just before serving.
Avoid freezing this salad, as the vegetables and quinoa can lose their pleasant texture once thawed.
Frequently Asked Questions
1. Can I make this salad vegan?
Yes! Simply omit the feta cheese or replace it with a plant-based alternative. The salad is naturally high in protein thanks to quinoa and chickpeas, so it remains satisfying without dairy.
2. How do I keep the salad from becoming soggy?
The key is to cool the quinoa before mixing and remove cucumber seeds, which release extra water. Also, pat the chickpeas dry so the dressing coats evenly without adding unnecessary moisture.
3. Can I use other grains instead of quinoa?
Absolutely. Couscous, farro, or bulgur are excellent alternatives. Just adjust the cooking times and liquid ratios according to the grain you choose.
4. Is this salad good for meal prep?
Yes, it’s excellent for meal prep. Store portions in sealed containers, and they’ll stay fresh for several days. You can even keep the dressing in a separate jar and toss it just before eating if you prefer extra crunch.
5. What can I substitute for kalamata olives?
If you don’t have kalamata olives, try green olives, black olives, or even capers for a briny, salty bite. Each substitution gives the salad a slightly different but still delicious twist.
