Healthy Mediterranean Quinoa Salad

When you need a healthy lunch that actually keeps you full, or a vibrant side dish for a summer BBQ, this Healthy Mediterranean Quinoa Salad is the ultimate solution. It is packed with plant-based protein, crisp vegetables, and a bright, zesty lemon dressing that gets better the longer it sits in the fridge.

Love this? You should also try our Dairy-Free Creamy Tuscan Chicken!

Why You’ll Love This Recipe

• Meal Prep Friendly: Unlike lettuce-based salads that wilt and get soggy, this quinoa salad actually tastes better on day two or three after the flavors have had time to meld!
• Protein-Packed: Quinoa is a complete protein, meaning it contains all nine essential amino acids.
• Naturally Gluten-Free: A safe and delicious option to bring to potlucks where dietary restrictions might be a concern.

The Secret to Fluffy Quinoa

If you’ve ever made quinoa and found it tasting bitter or soapy, it’s because you skipped the most important step: rinsing it! Quinoa has a natural coating called saponin which tastes terribly bitter. Always rinse your dry quinoa in a fine-mesh strainer under cold water for 30 seconds before cooking. Secondly, to ensure fluffy quinoa rather than mushy porridge, use exactly a 1:2 ratio of quinoa to liquid, and always let it rest covered off the heat for 5 minutes after cooking to steam perfectly.

Healthy Mediterranean Quinoa Salad

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Course: Main Course

Cuisine: American

Ingredients Method

Ingredients

  

Main

• 1 cup Uncooked quinoa (white or tri-color)
• 2 cups Water or vegetable broth
• 1 large English cucumber, diced
• 1 pint Cherry tomatoes, halved
• 1/2 cup Red onion, finely diced
• 1/2 cup Kalamata olives, pitted and halved
• 1 cup Feta cheese, crumbled or cubed
• 1/4 cup Fresh parsley, chopped
• 1/4 cup Extra virgin olive oil
• 3 tbsp Fresh lemon juice
• 1 clove Garlic, minced
• 1 tsp Dried oregano

Method

 

Main

1. Rinse the quinoa thoroughly under cold water in a fine-mesh strainer to remove its natural bitter coating.
2. In a medium saucepan, combine the rinsed quinoa and water (or broth). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until the liquid is absorbed.
3. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and let it cool completely.
4. While the quinoa cools, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper in a small bowl to make the dressing.
5. In a large serving bowl, combine the cooled quinoa, diced cucumber, cherry tomatoes, red onion, kalamata olives, feta cheese, and fresh parsley.
6. Pour the lemon vinaigrette over the salad and toss gently to combine.
7. Serve immediately, or cover and refrigerate for up to 4 days for meal prep.