Mediterranean Quinoa Salad Recipe

Learn how to make the best homemade Mediterranean quinoa salad with this easy baking recipe. Perfectly fluffy quinoa combined with sun-dried tomatoes, olives, and feta creates a protein-packed meal. A simple lemon-herb dressing brings these Mediterranean flavors together for an irresistible make-ahead dish.

Difficulty:

Beginner

Prep Time:

20 mins

Cook Time:

15 mins

Serves:

6 servings

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">200g uncooked quinoa, rinsed and drained</li><li class="ingredients-single-item">480ml vegetable broth (or water)</li><li class="ingredients-single-item">75g sun-dried tomatoes, chopped</li><li class="ingredients-single-item">100g kalamata olives, pitted and halved</li><li class="ingredients-single-item">1 small red onion, finely diced</li><li class="ingredients-single-item">1 cucumber, diced</li><li class="ingredients-single-item">120g feta cheese, crumbled</li><li class="ingredients-single-item">30g fresh parsley, chopped</li><li class="ingredients-single-item">2 tbsp fresh mint, chopped</li><li class="ingredients-single-item">60ml extra virgin olive oil</li><li class="ingredients-single-item">Juice of 2 lemons</li><li class="ingredients-single-item">2 cloves garlic, minced</li><li class="ingredients-single-item">1 tsp dried oregano</li><li class="ingredients-single-item">1/2 tsp sea salt</li><li class="ingredients-single-item">1/4 tsp freshly ground black pepper</li><li class="ingredients-single-item">60g toasted pine nuts (optional)</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 1 serving

🔥 Calories: 245 calories

🥑 Fat: 14 g

🧈 Saturated Fat: 4 g

🍞 Carbohydrates: 22 g

🍭 Sugar: 3 g

🍗 Protein: 8 g

🫀 Cholesterol: 15 mg

🧂 Sodium: 380 mg

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">Medium saucepan with lid</li><li class="equipment-single-item">Fine mesh sieve</li><li class="equipment-single-item">Large mixing bowl</li><li class="equipment-single-item">Small mixing bowl for dressing</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Preheat your oven to 160°C (325°F). Spread the pine nuts (if using) on a baking sheet in a single layer. Toast for 5-7 minutes until golden and fragrant, watching carefully as they can burn quickly. Remove and set aside to cool.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Rinse the quinoa thoroughly in a fine mesh sieve under cold running water for about 2 minutes. This is crucial for removing the quinoa's natural coating called saponin, which can give a bitter taste if not rinsed away.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed and the quinoa's spiral-like germs have released (they look like tiny curls).</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Remove the saucepan from heat and let the quinoa stand, covered, for 5 minutes to complete steaming. Then, fluff gently with a fork to separate the grains. This resting period allows the quinoa to achieve that perfect fluffy texture. Spread the quinoa on a baking sheet to cool completely (about 15-20 minutes), which prevents it from becoming soggy when mixed with other ingredients.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>While the quinoa cools, prepare the dressing by whisking together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper in a small bowl until emulsified. The acid from the lemon juice helps to break down the quinoa's texture slightly, allowing it to better absorb the flavors.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>In a large mixing bowl, combine the cooled quinoa, sun-dried tomatoes, kalamata olives, diced red onion, cucumber, crumbled feta, fresh parsley, and mint. The contrast of warm, toasted flavors with bright, fresh ingredients creates a wonderful depth in this salad.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>Pour the dressing over the salad and toss gently until all ingredients are evenly coated. Taste and adjust seasoning if needed. The salad will continue to develop flavor as it sits, so don't be afraid to be generous with the herbs.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Sprinkle the toasted pine nuts over the salad just before serving to maintain their crunch. For the best flavor, allow the salad to rest at room temperature for about 20 minutes before serving, or refrigerate for at least 2 hours (or overnight) for the flavors to meld together beautifully.</li><li class="MethodStepper"><h4 class="step-title">Step 9</h4>Before serving, give the salad another gentle toss and taste again for seasoning. You may want to add a fresh squeeze of lemon juice or a drizzle of olive oil to brighten the flavors if the salad has been refrigerated. This salad keeps wonderfully in the refrigerator for up to 3 days, making it perfect for meal prep.</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in Mediterranean Quinoa Salad?

Mediterranean Quinoa Salad combines quinoa, sun-dried tomatoes, kalamata olives, red onion, cucumber, feta cheese, fresh herbs (parsley and mint), and a zesty dressing made with olive oil, lemon juice, garlic, and oregano. Optional toasted pine nuts add crunch.

How to cook Mediterranean Quinoa Salad at home?

Learn how to cook Mediterranean Quinoa Salad by first properly rinsing quinoa to remove bitterness, then cooking it in vegetable broth until fluffy. While it cools, prepare a lemony dressing and chop fresh vegetables and herbs. Combine everything, add feta and optional pine nuts, then let the flavours meld before serving. Perfect for meal prep as flavours improve overnight!

Can quinoa be substituted with another grain in this Mediterranean salad?

Absolutely! While quinoa provides a complete protein source, you can substitute with bulgur, couscous, farro, or barley. Each alternative will slightly change the texture and nutritional profile, but will still complement the Mediterranean flavours beautifully.

Is there a dairy-free alternative for the feta cheese in this recipe?

For a dairy-free version, you can use plant-based feta alternatives, firm tofu marinated in lemon juice and herbs, or simply omit the cheese and add extra olives and a sprinkle of nutritional yeast for a salty, umami flavour that mimics cheese.

How can I make this quinoa salad more filling for a complete meal?

Add protein by incorporating chickpeas, grilled chicken, shrimp, or roasted tofu. You could also increase heartiness with roasted vegetables like aubergine, courgette or peppers. Avocado adds healthy fats and creaminess, making the salad more substantial and satisfying.

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