Cold quinoa salad with cucumber, tomato, feta, and lemon vinaigrette. A refreshing 350-calorie lunch with 14g protein — perfect for warm days.
Ingredients
-
150 g dry
Quinoa
-
1 medium
Cucumber (diced)
-
150 g
Cherry tomatoes (halved)
-
60 g
Feta cheese (crumbled)
-
40 g
Kalamata olives
-
2 tbsp
Olive oil
-
2 tbsp
Lemon juice
-
3 tbsp
Fresh parsley
Instructions
1
Cook and cool quinoa
Rinse and cook quinoa according to package. Spread on a sheet pan to cool quickly, or refrigerate for 20 minutes.
2
Prep vegetables
Dice cucumber, halve tomatoes, and chop parsley. Crumble the feta.
3
Dress and toss
Whisk olive oil, lemon juice, salt, pepper, and a pinch of oregano. Toss quinoa with vegetables, feta, olives, and dressing. Garnish with parsley.
Why this recipe works
The Mediterranean Quinoa Salad is a vibrant dish that embodies the freshness of summer ingredients. With its combination of crunchy cucumber, sweet cherry tomatoes, and creamy feta, this salad is not just delicious but also nutrient-packed. Quinoa serves as a fantastic base, providing protein and fiber, while the olive oil and lemon vinaigrette add a zesty finish. This salad is not only visually appealing but also versatile, making it perfect for a light lunch or as a side dish at gatherings.
Meal Prep and Cooking Tips
Preparing your Mediterranean Quinoa Salad is straightforward and allows for plenty of flexibility. Cook a larger batch of quinoa at the beginning of the week to use in various meals. Adjust the vegetable ratios according to your preferences or what's seasonal. Also, consider preparing the dressing in advance and storing it separately until you're ready to serve to keep the salad fresh.
Cool the quinoa before the feta
Rinse the quinoa until the water runs clear, or the salad tastes bitter. Spread the cooked grains on a tray for a few minutes. Hot quinoa melts the feta and wilts the parsley into the dressing.
Keep the lemon and oil in a jar if you are packing lunches. Dressed quinoa keeps, but cucumber and tomato get soggy by day three. Three servings are about 350 kcal and 14 g protein. Grilled chicken on top is what turns it into a full meal.
Recipe Notes & Tips
- Cool quinoa completely before mixing — warm quinoa wilts the vegetables and makes everything mushy.
- Add the dressing 30 minutes before serving for the best flavor integration.
- Kalamata olives add a salty, tangy pop — do not substitute with regular black olives.
Variations
- Low-carb version: Reduce or swap the carb source for extra vegetables or cauliflower rice.
- Higher protein: Add an extra serving of protein or a side of Greek yogurt.
Common Mistakes to Avoid
- Overcooking: Watch the timing carefully — overcooked ingredients lose texture and nutrients.
- Under-seasoning: Healthy food should still taste great. Don't skip the seasoning step.
How to Store
Store in an airtight container in the refrigerator for up to 3-4 days. Serve cold. Do not reheat. If it weeps, drain extra liquid before serving.
What to Serve With This
- Grilled chicken: The salad is light on protein without it.
- Warm pita: Makes the plate more filling.
- Lemon wedges: Brighter than adding more oil.
A salad that should stay bright
Olives and feta are salty enough. Taste before you add more salt. If the quinoa was cooked in salted water, you may not need any in the dressing at all.
Frequently Asked Questions
How long does quinoa salad last in the fridge?
Up to 4-5 days. The flavors actually improve as the quinoa absorbs the dressing. Keep the dressing separate if you prefer to add fresh before eating.
Is quinoa salad good for meal prep?
Excellent. Quinoa holds its texture when cold and absorbs flavors beautifully. Make a big batch on Sunday and eat all week.
Can I make quinoa salad vegan?
Yes. Simply omit the feta or replace it with diced avocado. The salad is naturally plant-based otherwise.
What should I serve with quinoa salad?
This salad pairs well with grilled meats, fish, or can be enjoyed as a standalone dish for lunch or dinner.
How can I change the flavor profile of the dressing?
Add herbs like basil or spices such as cumin or smoked paprika for a different taste. Adjust the lemon juice for acidity based on your preference.
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Filed Under:
Lunch,
Salad,
Mediterranean
