Mediterranean Quinoa Salad
A vibrant, protein-packed salad with fluffy quinoa, crisp vegetables, kalamata olives, and tangy lemon-herb vinaigrette.
About This Recipe
This vibrant Mediterranean Quinoa Salad is a refreshing, plant-based dish that brings together classic sunshine flavours in a hearty, gluten-free format. Perfect for light lunches or as a versatile side dish, this recipe transforms simple ingredients into a satisfying meal. The combination of crisp cucumbers, sweet cherry tomatoes, and briny Kalamata olives offers a delightful contrast of textures and tastes, all anchored by a fluffy quinoa base.
The secret to this salad's success lies in the preparation of the grains and the balance of the dressing. Rinsing the quinoa before cooking removes any natural bitterness, ensuring a clean, neutral canvas. Once cooked, letting the quinoa cool completely before tossing prevents the fresh vegetables from wilting. A simple dressing of extra virgin olive oil and fresh lemon juice provides a bright, acidic lift that cuts through the rich olives and binds the elements together.
For the best results, finely slice the red onion to distribute its sharp bite evenly throughout the salad. If preparing this dish ahead for weekly meal prep, keep the dressing separate and toss it with the vegetables and quinoa just before serving to maintain the ultimate crunch.
This salad is delicious served at room temperature or chilled. It pairs wonderfully with grilled proteins or roasted vegetables, and any leftovers can be stored in an airtight container in the refrigerator for a quick, ready-to-eat meal.
Ingredients
- 1 cup Quinoa
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 0.5 medium Red onion
- 0.5 cup Kalamata olives
- 0.5 cup Fresh parsley
- 3 tbsp Lemon juice
- 3 tbsp Extra virgin olive oil
Instructions
- 1
Rinse quinoa under cold water. Cook in 2 cups water for 15 minutes until fluffy. Let cool.
20 min
- 2
Dice cucumber, halve cherry tomatoes, finely slice red onion, chop parsley.
5 min
- 3
Whisk together lemon juice, olive oil, salt, and pepper for the dressing.
2 min
- 4
Combine cooled quinoa with all vegetables and olives. Pour dressing over and toss.
3 min
Nutrition Facts
280
kcal
Calories
9
g
Protein
34
g
Carbs
13
g
Fat
5
g
Fiber
380
mg
Sodium
Rate This Recipe
Beverage Pairings
The Mediterranean table favors bright, sun-loving drinks: crisp dry rosé and citrusy whites for grilled fish and vegetables, fresh mint tea in the south, and pomegranate juice across the Levant. Olive oil, lemon and herbs ask for high acidity in the glass.
Wine, Beer & Spirits
Dry, strawberry-tinged and versatile — it suits grilled vegetables, fish and mezze. Light-bodied and refreshing to match a delicate dish.
Serve well chilled (8–10°C).
Zesty citrus and herbs mirror lemon, olive oil and fresh herbs. Light-bodied and refreshing to match a delicate dish.
Serve well chilled (8–10°C).
A saline, citrus white made for grilled seafood. Light-bodied and refreshing to match a delicate dish.
Serve well chilled (8–10°C).
Non-Alcoholic
Sweet, cooling mint tea is the traditional close to a meal in the region. Light-bodied and refreshing to match a delicate dish.
Serve hot in a small glass.
Tart and fruity, it complements spiced lamb and herby salads.
Serve chilled.
A clean refresher with a lemon twist alongside mezze. Light-bodied and refreshing to match a delicate dish.
Serve cold with a citrus twist.
Light and palate-cleansing — a safe, refreshing choice. Light-bodied and refreshing to match a delicate dish.
Steep at 75–80°C for 2 minutes.
Key Ingredients
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