Mediterranean Quinoa Veggie Salad

Name: Mediterranean Quinoa Veggie Salad
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1 avocado, diced; 1/4 cup red onion, finely chopped; 1/4 cup parsley, chopped; 1/4 cup olives, sliced; 2 tablespoons olive oil; 1 lemon, juiced; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Clean Eating Favorites

I love making this Mediterranean Quinoa Veggie Salad when I crave something fresh and healthy. It combines the nutty flavor of quinoa with a colorful array of vegetables that bursts with flavor, making it perfect for lunches or as a side dish at dinner. Toss in a simple lemon dressing, and you have a dish that's both nutritious and satisfying. Plus, it keeps well in the fridge, making it a great make-ahead option for busy days. Let's dive into this delightful salad that truly celebrates vibrant Mediterranean flavors!

Created by

Freya Cooper

Last updated on 2026-02-15T01:13:36.221Z

When I first experimented with this Mediterranean Quinoa Veggie Salad, I discovered that combining different textures and flavors brings an unexpected richness. The crunch of cucumbers and the creaminess of avocados work beautifully together. One of my favorite tips is to let the salad sit for a bit before serving. This allows the flavors to meld beautifully, creating a harmonious dish that tastes even better as leftovers!

What really ties this salad together is the dressing. I mix fresh lemon juice, olive oil, and a sprinkle of oregano for a bright and zesty finish. It’s amazing how something so simple can elevate the entire dish. Trust me, once you give this recipe a try, it will quickly become a staple in your kitchen.

Why You'll Love This Recipe
Refreshing and packed with colorful veggies, bringing a burst of flavor in every bite.
Quinoa is a fantastic source of protein, making this salad not only tasty but also nutritious.
Perfect as a light meal or a side dish, and it's easily customizable!

The Quinoa Advantage

Quinoa is often called a superfood, and for good reason! Not only does it add a delightful nutty flavor and chewy texture to your Mediterranean Veggie Salad, but it’s also a complete protein, which means it contains all nine essential amino acids. This makes quinoa an excellent choice for vegetarians and those looking to boost their protein intake without relying on meat. Cooking it to perfection is key; you should see those tiny white rings separating from each grain when it's done, indicating it's fluffy and ready to absorb the flavors of the dressing.

In addition to protein, quinoa is rich in fiber, iron, and magnesium, making it a heart-healthy choice. If you find yourself frequently cooking quinoa, consider making a larger batch and storing it in the refrigerator for up to five days. This can save you time for future salads or as a base for grain bowls, making it a versatile staple in your pantry.

Selecting the Best Veggies

The beauty of this Mediterranean Quinoa Veggie Salad lies in its vibrant colors and flavors. When selecting vegetables, opt for fresh, seasonal produce for the best taste and nutrition. Cherry tomatoes should be bright and firm, cucumbers should feel crisp, and bell peppers should be shiny and blemish-free. Feel free to mix and match or even swap out ingredients based on what you have on hand or what you prefer; for instance, zucchini or radishes can be great substitutes for cucumbers.

If you're preparing this salad ahead of time, consider chopping the vegetables just before serving to keep them crisp. You can also add ingredients like roasted chickpeas or feta cheese for an added protein boost and salty contrast. Just be mindful that adding too many wet ingredients can lead to a soggy salad, so try to balance the ratios carefully.

Ingredients

Salad Ingredients

1 cup quinoa, rinsed
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1 avocado, diced
1/4 cup red onion, finely chopped
1/4 cup parsley, chopped
1/4 cup olives, sliced

Dressing Ingredients

2 tablespoons olive oil
1 lemon, juiced
1 teaspoon dried oregano
Salt and pepper to taste

Instructions

Cook the Quinoa

In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce to a simmer and cover. Cook for about 15 minutes or until quinoa is fluffy. Remove from heat and let cool.

Prepare the Vegetables

While the quinoa cools, prepare the vegetables. Chop the cherry tomatoes, cucumber, bell pepper, avocado, red onion, and parsley as per the ingredients list.

Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.

Combine Everything

In a large bowl, combine the cooled quinoa and prepared vegetables. Drizzle with dressing and toss gently to combine. Adjust seasoning if needed.

Serve

Enjoy the salad immediately, or allow it to sit in the fridge for about 30 minutes to let the flavors meld together. Serve chilled or at room temperature.

Pro Tips

Feel free to customize the salad with your favorite vegetables or add some feta cheese for extra flavor. This dish is versatile and can be adjusted to suit your preferences!

Making the Dressing Shine

The dressing is the finishing touch that brings your Mediterranean Quinoa Veggie Salad to life. A balance of olive oil and lemon juice creates a bright, zesty flavor that complements the nutty quinoa and crisp vegetables beautifully. To enhance the dressing's flavor further, consider adding a minced garlic clove or a pinch of red pepper flakes for some heat. If the acidity of the lemon is too strong for your taste, a teaspoon of honey can help to balance it out without overpowering the other flavors.

When whisking the dressing, aim for a glossy texture; this indicates that the olive oil has emulsified properly with the lemon juice. Pour it gradually over your salad to control the amount you use, ensuring every bite is perfectly seasoned without becoming overly wet.

Storing Your Salad

This Mediterranean Quinoa Veggie Salad is excellent for meal prep because it stores well. To maintain freshness, keep the ingredients separate until you're ready to serve. Store the salad in an airtight container in the fridge for up to three days. If you’ve added avocado, which can brown, consider adding it just before serving to keep the salad looking vibrant.

If you find yourself with leftovers, you can transform this salad into a delicious grain bowl. Add grilled chicken or shrimp, a dollop of tzatziki, or even a sprinkle of feta cheese to elevate the flavors and protein content. Simply re-toss with a bit more dressing to refresh the ingredients and enjoy your delightful creation all over again!

Questions About Recipes

→ Can I make this salad ahead of time?

Absolutely! This salad can be prepared a day in advance and stored in the refrigerator.

→ What can I substitute for quinoa?

You can use couscous, farro, or even brown rice as a substitute for quinoa.

→ Is it necessary to cook the quinoa?

Yes, cooking the quinoa enhances its texture and flavor, making it more enjoyable to eat.

→ Can I add protein to this salad?

Definitely! Adding grilled chicken, chickpeas, or tuna can give you an extra protein boost.