Mediterranean Quinoa Salad with Lemon Herb Vinaigrette

Looking for a light yet satisfying meal that’s packed with protein, fiber, and Mediterranean flavors? This Mediterranean Quinoa Salad is full of vibrant vegetables, plant-based protein, and healthy fats. It’s easy to make, perfect for meal-prep, and bursting with fresh flavors that make it ideal for lunch or dinner.

 

 

Why a Mediterranean Quinoa Salad?

 

Quinoa is a complete protein, making it a fantastic base for plant-based meals. When combined with colorful vegetables, olives, and a tangy lemon herb vinaigrette, it transforms into a refreshing, nutritious dish that keeps well in the fridge. It’s great on its own, or as a side dish with grilled chicken, fish, or falafel.

 

Ingredients You’ll Need

 

For the Salad:

 

• 1 cup quinoa (uncooked, rinsed)

• 1/2 cup cherry tomatoes (halved)

• 1/2 cucumber (diced)

• 1/4 cup red onion (finely diced)

• 1/4 cup Kalamata olives (pitted and sliced)

• 1/4 cup feta cheese (crumbled, optional)

• 1/4 cup fresh parsley (chopped)

• 1/4 cup fresh mint or basil (chopped, optional)

 

For the Lemon Herb Vinaigrette:

 

• 1/4 cup olive oil

• 2 tbsp lemon juice (about half a lemon)

• 1 clove garlic (minced)

• 1 tsp dried oregano

• Salt and pepper to taste

 

Step-by-Step Instructions

 

Step 1: Cook the Quinoa

 

1. In a medium pot, bring 2 cups of water to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the water is absorbed.

2. Remove from heat and let the quinoa cool to room temperature.

 

Step 2: Prepare the Vegetables and Herbs

 

1. While the quinoa is cooling, chop the cherry tomatoes, cucumber, red onion, and olives.

2. Finely chop the fresh parsley, mint, or basil if using.

 

Step 3: Make the Lemon Herb Vinaigrette

 

1. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper until well combined.

2. Adjust the seasoning as needed.

 

Step 4: Assemble the Salad

 

1. In a large mixing bowl, combine the cooked and cooled quinoa, cherry tomatoes, cucumber, red onion, olives, feta (if using), and fresh herbs.

2. Pour the lemon herb vinaigrette over the salad and toss gently until everything is evenly coated.

 

Step 5: Serve and Enjoy!

 

Serve the salad immediately, or refrigerate for up to three days for an easy, ready-to-eat meal.

 

Health Benefits of Mediterranean Quinoa Salad

 

• Quinoa is high in protein, fiber, and minerals like magnesium and iron, making it a great base for plant-based meals.

• Tomatoes and cucumber are hydrating, low-calorie vegetables that add vitamins A, C, and antioxidants.

• Olives and olive oil provide healthy monounsaturated fats, which support heart health and brain function.

• Herbs like parsley and mint are nutrient-dense, adding flavor and freshness without extra calories.

 

Tips for Customizing This Recipe

 

• Add more veggies: Try bell peppers, roasted red peppers, or artichoke hearts for extra flavor and nutrients.

• Make it vegan: Skip the feta cheese or use a plant-based feta alternative.

• Add a protein boost: Add chickpeas, grilled chicken, or shrimp for a heartier meal.

 

This Mediterranean Quinoa Salad with Lemon Herb Vinaigrette is a refreshing, balanced dish that brings together the best of Mediterranean flavors. With its combination of wholesome ingredients and vibrant taste, this salad will make you feel like you’re dining on a sunny coast. Enjoy!