Let’s talk about a salad that feels like a sunny escape, even on a regular Tuesday.

This Mediterranean Quinoa Salad is that kind of magic—a bowl full of bright, cheerful flavors that somehow makes eating well the easiest, most delightful choice.

Why This Salad Feels Like a Hug

You know those recipes that just work for everything? This is one of them, honestly.

It’s the reliable friend you bring to a potluck, the satisfying lunch you pack with pride, and the no-fuss side that steals the dinner show.

Ingredients Needed for the Recipe

Each ingredient here brings its own personality to the party. Here’s what you’ll need to gather.

• Quinoa: The hearty, fluffy base that soaks up all the wonderful flavors. White quinoa is perfect for its light texture.
• Red Bell Pepper: Adds a sweet crunch and a vibrant pop of color to the mix.
• Cucumber: Look for an English cucumber; it’s less watery and has a wonderfully fresh, sweet taste.
• Chickpeas: These little gems bring a creamy texture and satisfying protein, making the salad feel substantial.
• Red Onion: Provides a sharp, slightly spicy kick that cuts through the richer flavors beautifully.
• Kalamata Olives: Their bold, briny flavor is essential for that authentic Mediterranean taste. Just make sure they’re pitted.
• Sundried Tomatoes: I recommend the ones packed in oil; they’re softer and pack a concentrated, sweet-tart punch.
• Fresh Basil: Don’t skimp here—the fragrant, herbal notes from fresh leaves are irreplaceable.
• Feta Cheese: Salty, creamy crumbles that tie everything together. A double-creamed variety is lovely if you can find it.
• For the Lemon Oregano Dressing: Olive oil, fresh lemon juice, white wine vinegar, Dijon mustard, a touch of maple syrup, dried oregano, garlic powder, cumin, and salt and pepper. It’s a zesty, herby wonder.

The Simple Art of Meal Prep Magic

Spending a little time on a Sunday to cook a big batch of quinoa changes your whole week.

Having it ready and chilled in the fridge means this stunning salad can come together in mere minutes when you need it most.

How to make Mediterranean Quinoa Salad?

The process is beautifully straightforward. Just follow these simple steps.

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Step 1- Cook & Cool the Quinoa

First, cook your quinoa according to the package directions.

Then, spread it out on a tray or large plate to let it cool completely; this keeps the fresh veggies crisp later on.

Step 2- Chop Your Veggies

While the quinoa cools, chop the bell pepper, cucumber, red onion, and sundried tomatoes into small, bite-sized pieces.

Halve the olives, chop the basil, and have your chickpeas and crumbled feta ready to go.

Step 3- Make the Dressing

In a small jar or bowl, combine all the dressing ingredients.

Shake the jar vigorously or whisk until the mixture is fully emulsified and smooth.

Step 4- Assemble the Salad

In a large, inviting bowl, combine the cooled quinoa, all your chopped veggies, chickpeas, olives, and feta.

Give it a gentle toss to distribute everything evenly.

Step 5- Dress & Serve

Pour about half of the dressing over the salad and toss to coat everything lightly.

Take a taste, and add more dressing if you like. Serve it up, and enjoy the freshness.

Your Go-To Guide for Variations

This salad is wonderfully forgiving and adaptable to what you love or have on hand.

Think of the recipe as a welcoming template, not a strict set of rules.

Tips

• Dressing on the Side: If you’re making this ahead for a gathering or meal prep, keep the dressing separate. Toss it in just before serving to maintain the best texture.
• Ingredient Swaps: Not a fan of red onion? Try milder shallots. Prefer parsley or mint over basil? Go for it. The salad welcomes your personal touch.
• Texture is Key: Using completely cooled quinoa is a small step with a big impact. It prevents the salad from becoming warm and soggy.

How to Serve It & Make It a Meal

This salad is incredibly versatile all on its own, but it also plays well with others.

For a fuller meal, I love to serve it alongside some crispy baked falafel or stuffed into a pita.

It’s also fantastic with a simple grilled piece of fish or chicken, if that’s your thing.

Storing Your Salad for Lasting Freshness

If you have leftovers, store the dressed salad in a sealed container in the fridge for up to two days.

For the best longevity, keep the undressed salad and dressing separate; they’ll stay perfect for up to four days.

Just give it a final toss when you’re ready to eat again.

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Print Recipe

Mediterranean Quinoa Salad Recipe

Author: Elly Cooking Method: No Cook Cuisine: Mediterranean Courses: Salad

Difficulty: easy Prep Time 10 mins Cook Time 15 mins Total Time 25 mins

Servings: 4 Estimated Cost: $ moderate Calories: 361

Best Season: Spring, Summer

Description

This Mediterranean Quinoa Salad will be your new favourite salad recipe! It’s fresh, light, packed with plant-based protein, and perfect to enjoy as a meal or side. With crisp veggies, briny olives, sun-dried tomatoes, and a zesty lemon oregano dressing, it's a vibrant, healthy dish that's ideal for meal prep, potlucks, or a quick weeknight dinner.

ingredients

Servings

Quinoa salad:

• 2 cups cooked quinoa (about 1 cup uncooked)
• 1 red bell pepper (chopped)
• ¹⁄₂ cucumber (chopped (English preferred))
• 1 cup chickpeas (canned or cooked dried)
• ¹⁄₂ small red onion (finely chopped)
• ¹⁄₂ cup kalamata olives (pitted and halved)
• ¹⁄₄ cup sun-dried tomatoes (finely chopped (preferably oil-packed))
• ¹⁄₃ cup fresh basil (finely chopped)
• ¹⁄₄ cup feta cheese (crumbled (*use vegan feta if needed))

Lemon oregano dressing:

• 2 tbsp lemon juice (freshly squeezed)
• 1 tbsp white wine vinegar (or red wine vinegar)
• ¹⁄₃ cup olive oil
• 1 tbsp dijon mustard
• 1 tsp maple syrup
• ¹⁄₂ tsp dried oregano
• ¹⁄₂ tsp garlic powder
• ¹⁄₄ tsp ground cumin
• salt & pepper (to taste)

Instructions

1. Cook quinoa according to package directions. Let cool completely before using (you can refrigerate to speed this up).
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2. In a large mixing bowl, combine the cooled quinoa, chopped bell pepper, cucumber, chickpeas, red onion, olives, sun-dried tomatoes, basil, and feta cheese.
   Mark as complete
3. In a small jar or bowl, whisk together all dressing ingredients: lemon juice, vinegar, olive oil, dijon mustard, maple syrup, oregano, garlic powder, cumin, salt, and pepper.
   Mark as complete
4. Pour about half of the dressing over the salad and toss gently to combine. Taste and add more dressing if desired.
   Mark as complete
5. Serve immediately, or refrigerate for up to 2 days if dressed (up to 4 days if undressed with dressing stored separately).
   Mark as complete

Nutrition Facts

Servings 4

Serving Size 1/4 of recipe

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Amount Per Serving

Calories 361kcal

% Daily Value *

Total Fat 14g22%

Saturated Fat 2g10%

Cholesterol 10mg4%

Sodium 450mg19%

Potassium 480mg14%

Total Carbohydrate 47g16%

Dietary Fiber 8g32%

Sugars 5g

Protein 12g24%

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Calcium 80 mg

Iron 3 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

• For meal prep, store the dressing separately and toss just before serving to keep the salad crisp.
• Customize with roasted red peppers, fresh tomatoes, or parsley in place of basil.
• Make it vegan by using plant-based feta or omitting cheese entirely.
• This salad pairs wonderfully with falafel, veggie burgers, or as part of a Mediterranean mezze platter.

Keywords: mediterranean quinoa salad, quinoa salad recipe, healthy salad, vegetarian quinoa salad, meal prep salad, greek quinoa salad