Mediterranean Quinoa Salad

Mediterranean Quinoa Salad

This colorful Mediterranean Quinoa Salad has a bright, fresh flavor. Quinoa tossed with cucumbers, tomatoes, red onions, white beans, olives, feta cheese, and a simple zesty dressing. The perfect side dish or light lunch!

Recipe inspired by Gathering Dreams

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What You’ll Love About Mediterranean Quinoa Salad:

  • A light and healthy salad.
  • The perfect summer side dish or simple lunch.
  • Easy to pack up for picnics.
  • Stays fresh for several days.

Salad season is officially here which means fresher ingredients and lighter recipe options. Mediterranean Quinoa Salad has everything you need for a healthy side dish, or even a light lunch or dinner. It’s perfect along side grilled chicken or fish. When the weather is warmer and you need a simple lunch to pack up for a day at the beach or lake, this is your salad! It keeps well, it won’t get soggy, and you’ll love the way it makes you feel.

Quinoa is a high protein grain.

Quinoa has become a popular grain of choice and for good reason. Unlike rice, it is high in protein. Just one cup has over 8 grams! It’s also loaded with fiber and many vitamins and minerals. Quinoa also has a mild taste so it’s easy to season and dress up with your favorite flavors. You’ll love the light and fluffy texture, and in my opinion, it’s really fun to eat!

Ingredients:

  • Quinoa
  • Chicken stock or water
  • Cannellini or white northern beans
  • Red onion
  • Yellow pepper
  • Cucumber
  • Grape tomatoes
  • Marinated pitted olives
  • Feta cheese (optional)

Simple Dressing:

  • Avocado or extra virgin olive oil
  • Lemon
  • Red wine vinegar
  • Salt and pepper
  • Parsley
  • Basil

What is the difference between the different colors of quinoa?

Black and red quinoa is going to have a higher nutrient content then white quinoa. The colorful grains will also have a slightly more earthy taste. I love the tri-colored quinoa because I think it looks pretty in salads but any kind will work for this salad recipe.

Other veggie and bean options:

You can really get creative when it comes to the veggies and beans in this salad. Broccoli and cauliflower would be a nice addition, along with zucchini. We love cannellini beans because they have a creamier texture than chickpeas (which is a typical Mediterranean bean choice). Black beans, red kidney beans, and navy beans would also work great.

Cooking Quinoa:

  • Rinse quinoa under cold water until the water runs clear. Add to a small saucepan along with 2 cups of water or chicken stock. Bring to a boil over medium high heat. Stir, then turn the heat down to a low simmer. Cook for 12-15 minutes or until all the liquid has absorbed into the quinoa. Remove from the heat and place the lid on for a few minutes then fluff with a fork.

Assembling Mediterranean Quinoa Salad:

Step 1. Add the cooked quinoa to a large serving bowl along with prepared veggies, olives, and beans.

Step 2. Place all the dressing ingredients in a small bowl or mason jar. If using a bowl whisk together until incorporated. If using a mason jar, pop the lid on and shake for a few seconds.

Step 3. Pour the dressing over the quinoa and veggies and toss well. Crumble feta cheese over the top or serve it on the side.

How Long Does Mediterranean Quinoa Salad last?

This salad will last 4-5 days in the refrigerator. It’s the perfect salad to make ahead and take for lunches during the weekdays.

Other Recipes you Might Enjoy:

Mediterranean Quinoa Salad

This colorful Mediterranean Quinoa Salad has a bright, fresh flavor. Quinoa tossed with cucumbers, tomatoes, red onions, white beans, olives, feta cheese, and a simple zesty dressing. The perfect side dish or light lunch!
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Course Lunch, Side Dish
Cuisine Mediterranean
Servings 5 servings
Calories 394 kcal

Ingredients
  

For The Salad:

  • 1 cup Quinoa
  • 2 cups chicken stock or water
  • 1 (15) ounce can cannellini or white Northern beans see notes for other options
  • 1/4 cup red onion, diced
  • 1 medium yellow bell pepper, diced
  • 1 small English cucumber, diced
  • 1 pint grape or cherry tomatoes, halved or quartered if they are bigger
  • 1/2 cup marinated, pitted olives, such as Kalamata or Castelvetrono
  • 1/3 cup crumbled feta cheese optional

For The Dressing:

  • 2 tbsp extra virgin olive oil
  • 1 medium lemon, juiced
  • 2 tbsp red wine vinegar
  • 1/4 tsp kosher salt
  • 1/4 tsp black pepper
  • 1/4 cup chopped basil
  • 1/4 cup chopped parsley

Instructions
 

  • Rinse quinoa under cold water until the water runs clear. Add to a small saucepan along with 2 cups of chicken stock or water and bring to a boil over medium high heat. Stir, then turn the heat down to a low simmer. Cook for 12-15 minutes or until all the liquid has absorbed into the quinoa. Remove from the heat and place the lid on for a 5-minutes then fluff with a fork.
  • Add the cooked quinoa to a large serving bowl along with prepared veggies, olives, and beans.
  • Place all the dressing ingredients in a small bowl or mason jar. If using a bowl whisk together until incorporated. If using a mason jar, pop the lid on and shake for a few seconds.
  • Pour the dressing over the quinoa and veggies and toss well. Crumble feta cheese over the top or serve it on the side.

Notes

Tips:
 
Bean and veggie options:
Broccoli and cauliflower would be a nice addition, along with zucchini. We love cannellini beans because they have a creamier texture than chickpeas (which is a typical Mediterranean bean choice). Black beans, red kidney beans, and navy beans would also work great.
 
How long will Quinoa salad last?
This salad will last 4-5 days in the refrigerator. It’s the perfect salad to make ahead and take for lunches during the weekdays.
 
Nutritional facts do not include feta cheese.
Nutritional information is provided as a courtesy only and should be understood as an estimate rather than a guarantee. The Menu Maid makes no guarantees to the accuracy of this information.
Nutrition Facts
Servings: 4
Amount per serving  
Calories 394
% Daily Value*
Total Fat 19.3g 25%
Saturated Fat 1.5g 7%
Cholesterol 0mg 0%
Sodium 1165mg 51%
Total Carbohydrate 45g 16%
Dietary Fiber 6.2g 22%
Total Sugars 3g  
Protein 12.5g  
Vitamin D 0mcg 0%
Calcium 69mg 5%
Iron 4mg 23%
Potassium 685mg 15%
 
 

Nutrition

Calories: 394kcal
Keyword Easy dressing recipe, Easy side dish, Healthy salads, Mediterranean recipe, Quinoa recipe, Quinoa salad
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