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    Home » Recipes » Salads

    Mediterranean Quinoa Salad

    Published: Dec 31, 2018 · Updated: Sep 4, 2020 by Sapana Chandra, MS, CHC · 14 Comments

    Jump to Recipe Print Recipe
    bowl of mediterranean quinoa salad

    This Mediterranean quinoa salad is nourishing and full of flavor and fresh vegetables. Tossed in a refreshing and tangy lemon herb dressing, this salad is a crowd-pleaser and perfect on its own or as a side. Make it for potlucks, picnics, barbeques, or work tomorrow.

    Bowl of Mediterranean Quinoa Salad

    If you're looking for a salad that's not only filling and hearty but also tastes great the next day (because let's be honest, most of us don't have the time to make three meals a day even if we wanted to), this Mediterranean quinoa salad will amaze you. It's nourishing and packed with Mediterranean flavor - hello cherry tomatoes, fresh cucumbers, kalamata olives, red onions, and so much more.

    The fresh herbs boost the flavor while the lemon herb dressing adds tanginess and more flavor. This salad has become a staple in my kitchen and one I find myself coming back to again and again.

    How to Cook the Quinoa

    The quinoa creates the base of this Mediterranean quinoa salad. It's easy, filling, and tastes great with almost anything. It's convenient to make a big batch and add to salads, soups, bowls, and other dishes.

    While I love quinoa today, it took a while for me to get it right. When I first started cooking quinoa, it would always overcook (not enough water) or come out too watery. It was only after a few times of making it did I realize the temperature I was cooking it at was too high or I wasn't cooking it long enough.

    So if you're new to cooking quinoa, here are a few pointers:

    • Always rinse the quinoa with water for a couple minutes. Rinsing the quinoa removes its natural coating (called saponin) which makes it taste bitter or appear soapy.
    • Make sure you're adding enough water when cooking. One cup of uncooked quinoa requires two cups of water.
    • You want to bring the water and quinoa to a boil and then lower the heat and let it simmer for a good 15-20 minutes before turning off the heat.
    • Before you store the quinoa, be sure to let it completely cool down.

    And if you really want to go in-depth, check out my post on how to cook the perfect quinoa. And if you have an Instant Pot, check out my Instant Pot Quinoa recipe instead!

    Step by step instructions for making a quinoa salad.

    Mediterranean Quinoa Salad with a Lemon Herb Dressing

    The lemon herb dressing for this Mediterranean quinoa salad takes a few minutes to make. It's made with easy ingredients (lemon, mint, extra-virgin olive oil, sea salt, and black pepper). It's so delicious I use it for a variety of my salads and bowls. It keeps well in the fridge for a few days so I usually double up on the ingredients and make extras.

    Make ahead and store for later

    This salad is a great candidate for weekday lunches and easy make-ahead dinners as it tastes great the next day. Serve chilled or slightly warm. I enjoy prepping the grains ahead of time so it’s quick to pull together.

    If you do decide to prep this in advance, be sure to hold off on adding the avocado and dressing until it’s time to eat to avoid brown avocado and a mushy texture.

    This salad can be stored in a glass air-tight container for a few days.

    Bowl of Mediterranean Quinoa Salad with a Glass of Water

    More salad recipes

    • Pesto Pasta Salad
    • Strawberry Arugula Salad
    • Tomato Heirloom Salad
    • Italian Potato Salad
    • Kale Citrus Salad
    • Citrus Avocado Salad

    I hope you love this recipe as much as I do! Sign up for my email updates to get delicious recipes delivered straight to your inbox. You can also follow me on Instagram, Pinterest, and Facebook!

    bowl of mediterranean quinoa salad

    Mediterranean Quinoa Salad

    5 from 6 votes
    Print Pin Rate
    Prep time: 10 minutes
    Cook time: 20 minutes
    Total time: 30 minutes
    Servings: 4
    Calories: 456kcal
    Author: Sapana Chandra
    This Mediterranean Quinoa salad is nourishing and full of flavor and fresh vegetables. Tossed in a refreshing and tangy lemon herb dressing, this salad is a crowd-pleaser and perfect on its own or as a side. Make it for potlucks, picnics, barbeques, or work tomorrow.

    Ingredients

    Lemon-Mint Vinaigrette

    • ¼ cup extra-virgin olive oil
    • 2 tablespoons lemon juice
    • 2 tablespoons mint, finely chopped
    • ¼ teaspoon sea salt
    • ¼ teaspoon black pepper

    Salad

    • 2 cups cooked quinoa
    • 1 cup snap peas, chopped
    • 1 avocado, diced
    • ½ cup diced red pepper
    • ½ cup halved cherry tomatoes
    • ¼ cup  kalamata olives, pitted and halved
    • ¼ cup diced red onion
    • ¼ cup chopped parsley
    • ¼ cup Medjool dates, pitted and chopped
    • ¼ cup raisins
    • ¼ cup pistachios

    Instructions

    • Prepare the dressing. Combine the dressing ingredients in a small bowl and mix.
    • Prepare the salad. In a large bowl, combine the quinoa, vegetables, and remaining ingredients. Drizzle with dressing and gently toss the salad. Serve immediately.

    Nutrition

    Calories: 456kcal, Carbohydrates: 47g, Protein: 9g, Fat: 29g, Saturated Fat: 4g, Sodium: 396mg, Potassium: 799mg, Fiber: 10g, Sugar: 11g, Vitamin A: 1540IU, Vitamin C: 58mg, Calcium: 68mg, Iron: 3mg
    Course: Salad
    Cuisine: Mediterranean
    Tried this recipe?Mention @realandvibrant and hashtag #realandvibrant!

    More 8 Vegetarian Salad Recipes

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    About Sapana Chandra, MS, CHC

    Sapana Chandra is a certified health coach, author of Plant Power Bowls, and founder of Real +Vibrant. Here you’ll find simply delicious vegetarian recipes with step-by-step photo instructions – recipes you’ll be excited to enjoy and share with your loved ones.

    Reader Interactions

    Comments

    1. Jen says

      January 14, 2020 at 8:06 am

      SO good! Made this to have for lunch through the week, and was not disappointed. I added cucumber and feta - simple, fresh and tasty! Thanks for the recipe.

      Reply
      • Sapana Chandra, MS, CHC says

        January 17, 2020 at 6:28 am

        So glad you enjoyed it, Jen! Thanks for your feedback.

        Reply
    2. Danielle says

      July 13, 2019 at 5:06 pm

      As good as a Medeterranean salad gets - delicious, healthy and colorful - can't wait to try your recipe!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        December 07, 2019 at 10:03 pm

        Thanks, Danielle!

        Reply
    3. Jessica says

      July 13, 2019 at 2:14 pm

      This is my kind of salad! We had it for lunch today and it was absolutely delicious!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        December 07, 2019 at 10:03 pm

        So happy to hear, Jessica!

        Reply
    4. Bintu | Recipes From A Pantry says

      July 13, 2019 at 1:15 pm

      This salad looks perfect for a tasty summer lunch! I find it hard to want to eat in the heat so a light lunch like this is perfect.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        December 07, 2019 at 10:03 pm

        Thanks, Bintu!

        Reply
    5. Caroline says

      July 13, 2019 at 11:01 am

      I love quinoa salads for summer as they are a nice balance of being light but still filling you up. Love the sound of the dressing here and looks tasty.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        December 07, 2019 at 10:03 pm

        Thank you, Caroline!

        Reply
    6. Hannah W says

      June 10, 2019 at 5:00 pm

      Love this recipe! Thank you!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        December 07, 2019 at 10:04 pm

        Thank you, Hannah!

        Reply
    7. Kylie says

      June 01, 2019 at 11:08 am

      I love this recipe so much. I've been making it for meal prep the last three weeks and it's become a new favorite.5 stars

      Reply
      • Sapana Chandra says

        June 06, 2019 at 1:56 pm

        So glad to hear! Thank you for sharing, Kylie!

        Reply

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    Sapana Chandra

    Hi, I'm Sapana! I’m a recipe developer and author of the cookbook Plant Power Bowls. Here you'll find simple, delicious, vegetarian recipes made with fresh, seasonal ingredients. Learn more about me

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