Mediterranean Quinoa Salad is a must-have for anyone seeking a wholesome, protein-rich plant-based meal. This Mediterranean quinoa salad is a fresh, protein-rich vegetarian dish bursting with vibrant veggies and bold flavors. With quinoa cooked to fluffy perfection and a mix of cucumbers, grape tomatoes, Kalamata olives, and fresh herbs, it’s both filling and nutrient-dense. Ideal for weeknight dinners, potlucks, or prepping ahead for easy plant-based lunches.

This recipe is:

• Naturally gluten-free and packed with fiber
• A complete plant-based protein meal
• Meal-prep friendly and endlessly adaptable

For more vegan salad ideas, visit our recipe hub at Bento’s Bite vegetarian recipes, and for lunchbox inspiration, feel free to check Bento’s Bite lunchbox ideas.

Mediterranean Quinoa Salad is not only flavorful but also incredibly nutritious.

2. Why This Mediterranean Quinoa Salad Works

Balanced Nutrition

Quinoa brings complete plant protein, while the veggies and olives add fiber and healthy fats.

Year-Round Appeal

Bright flavors from lemon juice and fresh herbs make it ideal for summer, while its hearty texture works well all year.

Flexible & Customizable

Use pre-cooked quinoa for faster prep, add chickpeas for extra protein, or swap in your favorite vegetables.

3. Ingredients for Mediterranean Quinoa Salad

• 1 cup quinoa, rinsed and cooked
• 1 cup halved grape tomatoes
• 1 cup chopped cucumber (seeds removed)
• ½ cup Kalamata olives, pitted and sliced
• ½ cup diced red onion
• ¾ cup crumbled feta cheese (or vegan alternative)
• ¼ cup chopped parsley or mint
• 3 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• Salt & black pepper, to taste

4. Step-by-Step Directions

Stovetop Method

1. Cook quinoa: Boil 2 cups water with 1 cup rinsed quinoa; simmer 12–15 minutes, then let steam 5 minutes.
2. Prep veggies: Chop tomatoes, cucumber, onion, and olives.
3. Combine ingredients: In a large bowl, mix quinoa with vegetables, herbs, and feta.
4. Make dressing: Whisk olive oil, lemon juice, oregano, salt, and pepper; toss with salad.
5. Serve or chill: Best when chilled for 15–20 minutes for flavors to meld.

5. Expert Tips for Mediterranean Quinoa Salad

• Rinse quinoa well: This removes bitterness and ensures a fluffy texture.
• Cool quinoa before mixing: Keeps veggies crisp and herbs vibrant.
• Add-ons: Roasted chickpeas or avocado cubes make great additions.

6. Serving Ideas for Mediterranean Quinoa Salad

• Serve as a refreshing side dish.
• Enjoy as a light main course.
• Use it as a filling for wraps or pita pockets.

7. Health Benefits of Mediterranean Quinoa Salad

This salad supports:

• Muscle repair: Thanks to quinoa’s complete protein
• Digestive health: High in fiber from veggies and grains
• Heart wellness: Olives and olive oil provide healthy fats
• Anti-inflammatory benefits: From fresh herbs and lemon dressing

For more insights on wholesome plant-based eating, try our Ranch Roasted Chickpeas and Quinoa Lentil Rice Pilaf, both packed with flavor, fiber, and protein.

8. Storage & Make-Ahead Tips

This Mediterranean quinoa salad is perfect for meal prepping. Store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors continue to develop, making it even tastier the next day. If making ahead, add fresh herbs and feta just before serving to maintain their freshness and texture.

Mediterranean Quinoa Salad is a perfect choice for:

9. Why You’ll Love This Mediterranean Quinoa Salad

This vibrant quinoa salad is:

• Wholesome and light
• Effortless to prepare
• Perfect for meal prep
• A colorful addition to any table

Mediterranean Quinoa Salad: Vibrant 30-Minute Plant-Based Bowl is more than just a side dish; it’s a wholesome meal that supports balanced eating and easy home cooking.

10. Wrap-Up

With its balance of flavors, textures, and nutrients, this Mediterranean quinoa salad is a must-have in your healthy meal rotation. Prep it once, enjoy it all week, and nourish your body with every bite.

Discover more plant-based bowls at Bento’s Bite.This dish is quick, satisfying, and supports smart cooking habits that align with USDA home cooking principles.

Print