This quick, easy, and gluten-free Mediterranean Quinoa Salad recipe is inspired by Greek flavors and packed with crunchy bell peppers, crisp cucumbers, and the briny flavors of feta and kalamata olives.
The Quinoa Salad Everyone in My Family Loves
I’ve been making this quinoa salad for my kids since they were toddlers, and now that they are teens, they still love it. I know you will too! Serve it when friends come over, take it to a cookout, a holiday BBQ, an office potluck, or pack it in lunches.
It’s packed with crunchy, colorful bell peppers, cool cucumbers, and nutrient-dense quinoa. Olives and feta give this side salad that Mediterranean vibe, and the lemony olive oil oregano dressing brings it all together.
To me, this is the quintessential meal prep salad. All the vegetables last for a while in the fridge. It tastes good at room temperature, making it a wonderful option for taking to a party or packing lunches. And it’s both vegetarian and gluten-free!
When tomatoes are in season, toss in a handful. Don’t like feta? Leave it out. To make it a full meal, add chickpeas, shredded grilled chicken breasts, or canned tuna for a protein boost.
A Note from Suzy
“I love how this quinoa salad is so easy to make, and is loaded with fresh, brightly-colored vegetables. It is the essesence of easy, breezy Mediterranan cooking.”
Quinoa Salad Recipe Ingredients
- Quinoa: This seed is not only popular for its nutty taste and fluffy texture but also for its high nutritional value. It is rich in protein, fiber, and various vitamins and minerals. Don’t just try quinoa in this recipe; we have many other ways to use it up.
- Lemon, zested and juiced: Lemon brings a burst of tangy flavor to this Mediterranean Quinoa salad recipe. The zest, or outer layer of the peel, adds a fragrant aroma while the juice provides acidity and brightness.
- Oregano: Commonly used in Mediterranean cuisine, oregano and lemon go together like peas and carrots. I use it dried in this recipe, but if you have fresh, you can use that instead. Or use both!
- Kosher salt, unlike table salt, is coarser and has a milder taste. It is commonly used in cooking and adds depth to flavors without overpowering them.
- Black pepper provides a spicy and slightly earthy flavor.
- Olive oil adds fruitiness and carries the salt, pepper, lemon, and oregano to all the other ingredients in this quinoa salad recipe. My favorite olive oil is Spanish Hojiblanca.
- READ MORE: Olive Oil 101: Everything You Need to Know
- Scallions, white and green parts: Scallions, also known as green onions, are milder than yellow or white onions. So I prefer them in this recipe.
- Bell peppers (red, yellow, or orange): I opt for sweet bell peppers in this recipe—red, yellow, or orange. They are high in vitamin C, and add texture to this salad along with a pop of color.
- Kalamata olives, drained: These dark-colored olives are a staple in Mediterranean cuisine and provide a rich, briny flavor to this recipe.
- English cucumber: Cucumbers are refreshing and add a crisp texture. I like English cucumbers, but any cucumber will do. If using American slicing cucumbers, just peel some of the skin away and scoop the seeds out with a spoon.
- Feta cheese: Adds creaminess and a little saltiness to this salad, which works well with all the other flavors.
How to Make Mediterranean Quinoa Salad
- Rinse the quinoa: Rinse 1 cup quinoa well under cold running water. Cook according to package instructions.
- Make the vinaigrette: While the quinoa cooks, add the juice and zest of 1 lemon to a serving bowl, along with 1 teaspoon oregano, 3/4 teaspoon Kosher salt, and about 1/4 teaspoon freshly cracked pepper. Whisk in 1/4 cup of olive oil. Taste and adjust the seasoning to your liking.
- Combine the quinoa and vinaigrette: Once the quinoa is finished cooking and has absorbed all of the liquid, add it to the bowl with the vinaigrette. Stir to coat and allow the quinoa to absorb the lemon vinaigrette. Let it cool completely before adding the vegetables.
- Prep the vegetables and combine: While the quinoa cools, chop the vegetables. Slice the scallions, chop the peppers, and run your knife through the Kalamata olives. Add them to the bowl. Slice the cucumber in half, then into quarters, and roughly chop. Add the bowl and stir.
- Serve: Finish the salad with crumbled feta and serve cold or at room temperature.
Tips for Cooking with Quinoa
The star ingredient in this salad is quinoa, a nutrient-dense seed high in protein, fiber, and various vitamins and minerals. It’s also naturally gluten-free, making it a great option for people with celiac disease or gluten intolerance. However, sometimes quinoa can taste bitter, but there is an easy fix.
Quinoa has a coating that contains saponins, bitter-tasting bioactive compounds. They are naturally occurring and nothing to worry about, but they are why some people pass on this versatile seed or say it tastes like soap. However, removing the saponins (and the bitterness along with it) is easy to do. Here’s how:
- Place quinoa in a fine mesh sieve.
- Rinse the quinoa under running water while agitating the seeds.
- You can follow the package instructions or read our guide on How to Cook Quinoa.
Quinoa Salad Variations
I have been making this quinoa salad for nearly two decades! I have switched it up six ways to Sunday. So feel free to make it your own to suit your personal preferences and use up what you have on hand. Here are a few ideas to mix it up.
- Swap oregano for basil and/or add garlic to the vinaigrette
- Use chevre instead of feta
- Add a can of drained, rinsed chickpeas for an extra boost of plant-based protein
- Toss in handfuls of fresh, chopped parsley, basil, or dill
- Increase the vegetables by adding sliced grape tomatoes, chopped artichoke hearts, or radishes.
- Skip the cheese to make it vegan
- Swap quinoa for bulgur, barley, or lentils
- Add chicken or tuna
What to Serve with Quinoa Salad
This is my company-is-coming-over salad recipe. Quinoa cooks quickly, and I almost always have these ingredients in my house.
When I’m expecting friends and family, I make this Mediterranean quinoa salad recipe along with a simple main like: Broiled Salmon with Ladolemono Dressing or for something more casual, Salmon Burgers. When I’m not in the mood for fish, then Lemon Garlic Chicken is usually on my mind.
Easy Mediterranean Quinoa Salad
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Ingredients
- 1 cup quinoa
- 1 lemon
- 1 teaspoon oregano
- 3/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4 cup extra virgin olive oil
- 4 scallions (white and green parts)
- 2 bell peppers (red, yellow or orange)
- 1/2 cup pitted Kalamata olives, drained
- 1 English cucumber
- 1/2 cup crumbled feta cheese
Instructions
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Cook the quinoa. Rinse the quinoa well under cold running water. Cook according to package instructions.
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Make the dressing. While the quinoa cooks, add the juice and zest of the lemon to a serving bowl, along with the oregano, salt, and pepper. Whisk in the olive oil. Taste and adjust the seasoning to your liking.
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Dress the quinoa. Once the quinoa is tender and has finished cooking, add it to the bowl with the dressing. Stir to coat and allow the quinoa to absorb the lemon dressing. Let it cool completely before adding the vegetables.
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While the quinoa cools, chop the vegetables, adding them to the quinoa as you go. Trim and slice the scallions, chop the peppers, and run your knife across the olives to break them into smaller pieces. Slice the cucumber in half, then into quarters, and slice. Add the bowl and stir. Finish with feta and serve. You can dress it up by garnishing it with fresh oregano leaves, but that’s entirely optional.
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Notes
- Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams, and spices.
- A Quick Note About Olive Oil: Olive oil is more than just a tasty addition to a recipe or a way to saute vegetables. It’s loaded with healthy fats and antioxidants, which means in addition to tasting great, it’s good for you. We have written a few guides to help you dig deeper into why olive oil is so beloved in Mediterranean cooking.
- How to Taste Olive Oil
- Olive Oil 101: Everything You Need to Know
- Cooking with Olive Oil
Nutrition
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More Ways to Enjoy Quinoa
- Mediterranean Quinoa Bowl with Harissa and Hummus
- Middle Eastern Quinoa Stuffed Peppers
- Snap Pea Salad with Quinoa and Green Beans
- How to Make Crispy Quinoa
- Vegan Chili with Quinoa
Yes, quinoa is considered a high-fiber grain that is also high in plant-based protein. About 100g of quinoa has 14g of protein and 7 grams of fiber, according to the Food and Drug Administration. It’s gluten-free, which makes it great for those with celiac or gluten sensitivity. In most recipes, quinoa can be swapped in for wheat-based grains. However, it is high in carbohydrates, so if you watch your carbs, that is something to consider. As far as the salad part, well, you can never go wrong with vegetables.
You can keep things really simple with just olive oil, salt, and pepper, but the Mediterranean vibe of this dressing with oregano and lemon really brings all the flavors of the quinoa salad together.
The three most common mistakes when making quinoa salad are: not rinsing the quinoa, not adding the warm quinoa to the vinaigrette so it can better absorb it, and adding the cold vegetables to the hot quinoa.
1. Rinse the quinoa before cooking to remove the saponins. 2. Add the still-warm cooked quinoa to the vinaigrette and toss. 3. Wait to add the cold vegetables until the quinoa has cooled completely.
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