Mediterranean Quinoa Veggie Salad

Name: Mediterranean Quinoa Veggie Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/2 cup red onion, finely chopped; 1/2 cup Kalamata olives, pitted and sliced; 1/4 cup fresh parsley, chopped; 1/4 cup fresh mint, chopped; 1/4 cup olive oil; 3 tablespoons lemon juice; 1 garlic clove, minced; Salt and pepper to taste

Highlighted under: Wholesome Treats

I love making this Mediterranean Quinoa Veggie Salad for gatherings and casual weeknight dinners alike. The fresh, vibrant ingredients blend beautifully, creating a meal that is both healthy and satisfying. Quinoa serves as a hearty base, while the combination of cucumbers, tomatoes, and olives brings out bright flavors. Tossing everything together with a simple lemon-garlic dressing makes it even more refreshing. Plus, it’s easy to customize based on what you have on hand. You’ll find it’s a dish that keeps everyone coming back for more!

Created by

Chantel Rivers

Last updated on 2026-02-15T06:17:35.983Z

When I first experimented with this Mediterranean Quinoa Veggie Salad, I was amazed at how quickly it came together without sacrificing flavor. I started with precooked quinoa, which not only saves time but also adds a lovely nutty texture. Fresh herbs like parsley and mint were game-changers for elevating the taste. Moreover, the crunch from the cucumbers and the briny olives created a delightful contrast that I absolutely loved!

During my subsequent attempts, I found that letting the salad marinate for about 15 minutes in the dressing infused the quinoa with even more flavor. It's a great make-ahead option since it stores well in the fridge. This dish is not just visually appealing but also packed with protein and fiber, making it a satisfying option for lunch or dinner.

Why You'll Love This Recipe
Nutritious and filling while still being light and fresh
Versatile - perfect as a side dish or a main course
Easy to customize with your favorite veggies and herbs

Quinoa: The Perfect Base

Quinoa serves as a robust base for this salad, providing a complete protein packed with essential amino acids. Its fluffy texture complements the crunch of fresh vegetables, making each bite a satisfying experience. Be sure to rinse the quinoa thoroughly before cooking to remove its natural coating, called saponin, which can impart a bitter taste. A ratio of 1 cup of quinoa to 2 cups of water is ideal for achieving that perfect fluffy consistency. You’ll know it’s done when the grains have opened up and look like small spirals.

If you're looking for alternatives to quinoa, you can substitute it with farro or bulgur. Both options add heartiness and will pair well with the Mediterranean flavors of the salad. Just remember to adjust the cooking times as they vary; farro typically takes 30-40 minutes, while bulgur cooks more quickly in about 12-15 minutes. Keep an eye on the texture to ensure it remains slightly chewy and does not turn mushy.

Enhancing Freshness with Herbs

Fresh herbs play a pivotal role in elevating the flavors of this Mediterranean Quinoa Veggie Salad. The parsley and mint not only add vibrant colors but impart a fresh, aromatic quality that complements the vegetables beautifully. I enjoy using a variety of herbs, so feel free to experiment with dill or basil for a different twist. Just make sure to chop them finely to release their essential oils fully, enhancing their impact on the dish.

When incorporating fresh herbs, it's best to add them just before serving to maintain their bright flavor and color. If you're preparing the salad in advance, consider adding herbs only to the portion you plan to eat right away, as they can wilt and lose their brightness when left in the dressing for too long. This allows for a more vibrant presentation at the table.

Make-Ahead Tips and Storage

This Mediterranean Quinoa Veggie Salad is perfect for make-ahead meals or batch cooking. You can prepare the quinoa and chop the vegetables a day in advance, storing them separately in the refrigerator. When you're ready to serve, simply combine everything and add the dressing. This not only saves time but also allows the flavors to meld beautifully overnight. You’ll find that the salad tastes even better the next day as the ingredients absorb the dressing.

For storage, keep the salad in an airtight container in the fridge for up to 3-5 days. If you're concerned about it becoming soggy, consider storing the dressing separately and adding it just before serving. While it may lose some freshness over time, the salad maintains a satisfying crunch, especially when stored properly. This makes it an excellent option for meal prep during busy weeks!

Ingredients

Salad Ingredients

1 cup quinoa, rinsed
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 cup red onion, finely chopped
1/2 cup Kalamata olives, pitted and sliced
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped

Dressing Ingredients

1/4 cup olive oil
3 tablespoons lemon juice
1 garlic clove, minced
Salt and pepper to taste

Instructions

Cook the Quinoa

In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil over medium heat. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy. Remove from heat and allow to cool.

Prepare the Vegetables

While the quinoa is cooking, chop the cherry tomatoes, cucumber, red onion, and olives. Place them in a large mixing bowl.

Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.

Combine All Ingredients

Once the quinoa is cool, fluff it with a fork and add it to the mixing bowl with vegetables. Pour the dressing over the salad and gently toss to combine, ensuring everything is evenly coated.

Serve

Taste and adjust seasoning if needed. Allow the salad to sit for 15 minutes before serving to enhance the flavors.

Pro Tips

For added protein, feel free to toss in some chickpeas or grilled chicken. You can also substitute other seasonal vegetables based on what you have available!

Serving Suggestions

This salad makes an excellent side dish for grilled meats or roasted vegetables, adding a nutrient-rich option to any meal. For a complete meal, top it with grilled chicken or chickpeas for added protein. Additionally, serving it with a light yogurt or tzatziki sauce adds a creamy textural contrast that meshes perfectly with the crunchy salad.

If you're hosting a gathering, consider serving this salad alongside Mediterranean dips such as hummus or baba ganoush paired with pita bread. The mixture of flavors will create a delightful platter that encourages sharing and sampling. It’s a great way to introduce guests to the vibrant tastes of the Mediterranean.

Variations to Try

Feel free to customize this recipe based on what ingredients you have available. Adding diced bell peppers or shredded carrots can introduce additional color and sweetness. For some heat, consider tossing in some red pepper flakes or diced jalapeños, which will complement the tanginess of the lemon-garlic dressing beautifully. You can also mix in some feta cheese for a salty, creamy element that enhances the salad's Mediterranean flair.

For a grain-free option, substitute quinoa with riced cauliflower. It provides a similar base while significantly lowering the carbohydrate content. Just be cautious of moisture, as cauliflowers release water; so, it’s best to lightly sauté the riced cauliflower for 2-3 minutes before adding it to the salad. This helps keep the overall dish from becoming too watery.

Questions About Recipes

→ Can I make this salad ahead of time?

Absolutely! This salad stores well in the fridge for up to 3 days, making it perfect for meal prep.

→ What can I use instead of quinoa?

You can substitute quinoa with couscous, bulgur, or any whole grain you prefer.

→ Is this salad vegan-friendly?

Yes, it is 100% vegan as it doesn’t contain any animal products.

→ How can I make it gluten-free?

Quinoa is naturally gluten-free, so there are no modifications necessary for this recipe.