by Olena

Mediterranean Quinoa Salad

Olena Osipov
4.9 from 25 votes

Mediterranean Quinoa Salad with tomato, cucumber, feta cheese and olives. Packed with protein, fiber and so much flavour!

If you love quinoa like we do, check out kale and quinoa salad and Southwest quinoa salad. Our favourites!

Mediterranean Quinoa Salad in a bowl with serving spoons

Quinoa Salad

Mediterranean quinoa salad with tomato, cucumber, feta cheese and Kalamata olives. Packed with protein, fiber and flavor it makes easy healthy dinner, meal prep for the week (place in Mason jars for lunches) or bring to a potluck.

Hooray for summer when we can eat salads and don’t feel cold!

Ingredients for Mediterranean Quinoa Salad

This easy quinoa salad is a spin off of a Greek salad. You can wing it depending on the contents in your fridge.

  • Quinoa: White or tri-colour quinoa. Red quinoa is too hearty and chewy for a salad. Pronounced “keenwah”, is one of few plant-based foods that is a source of complete protein that contains 9 essential amino acids, high in fiber, manganese and has low glycemic index.
  • Veggies: Tomato, cucumber, bell pepper, avocado (fruit), red onion.
  • Olives: I use pitted Kalamata olives. Green olives are OK as well.
  • Feta cheese: I recommend to buy a block of feta and crumble yourself to avoid anti-caking agents. Crumbled goat cheese would work too.
  • Extra virgin olive oil: Least processed olive oil with most health benefits that is best to be consumed raw.
  • Acid: Use lemon or lime juice, red wine or white wine vinegar.
  • Fresh herbs: They add another layer of flavor. Parsley, green onion or cilantro work beautifully in this fresh salad.

quinoa, tomatoes, cucumbers, avocado, feta cheese and olives in a bowl for easy quinoa salad

How to Make Mediterranean Quinoa Salad

Healthy summer quinoa salad is the best way to use up leftover quinoa. If you don’t happen to have any, you can cook quinoa 2 ways.

  • 2 ways to cook quinoa: I personally like to cook quinoa with a ratio of 1 cup dry quinoa to 1.5 cups water. Unlike most packages that state 1:2 ratio. Bring to a boil, cook on low for 12 minutes, then let stand for 5 minutes while you prep other salad ingredients. Or make Instant Pot quinoa.cooked quinoa with a fork in a pot
  • Prep and combine other ingredients: Get large salad bowl. Chop tomato, cucumber, bell pepper, red onion, avocado and parsley; add them to the bowl along with olives. Crumble cheese and drizzle oil and vinegar, sprinkle cumin, salt and pepper over all ingredients.
  • Add cooked quinoa and mix: If quinoa is freshly cooked, it is hot or warm. Add it more to the side of a bowl and let cool down for 5 minutes, not forgetting to fluff with a fork previously. Then stir salad with a large slotted spoon until combined.

Storing and Make Ahead Tips

Storing: The beauty of this quinoa cucumber feta salad is that it tastes better with each day. As grains soak up the olive oil, cumin and lemon juices, salad gains more and more flavor. I would say it is good for up to 3 days refrigerated.

Make ahead: Add all ingredients, except oil, lemon juice, salt, pepper and cumin, to a large salad bowl and do not mix. Cover tightly with plastic wrap and refrigerate for up to 24 hours. When ready to serve, add seasonings skipped previously, then stir and serve.

More Quinoa Salad Recipes

quinoa salad served in a bowl and garnished with lime

mediterranean quinoa salad

Mediterranean Quinoa Salad

Mediterranean Quinoa Salad with tomato, cucumber, feta cheese and olives. Packed with protein, fiber and so much flavor!
4.92 from 25 votes
Print Save Rate
Course: Salad
Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Servings: 6 servings
Calories: 348kcal
Author: Olena Osipov

Ingredients

  • 1 cup quinoa dry
  • 1 medium tomato chopped
  • 1/2 long English cucumber chopped
  • 1 large bell pepper chopped
  • 2 large avocado chopped
  • 1/4 cup red onion minced
  • 1/2 cup parsley or cilantro finely chopped
  • 1/2 cup feta cheese crumbled
  • 20 Kalamata olives pitted
  • 3 tbsp olive oil extra virgin
  • 1 lemon or lime juice of
  • 1 tbsp cumin ground
  • 1/2 tsp salt
  • Ground black pepper to taste

Instructions

Cook quinoa as per package instructions. Or follow my recipes.

  • Cook quinoa on the stove: I personally like to cook quinoa with a ratio of 1 cup dry quinoa to 1.5 cups water. Unlike most packages that state 1:2 ratio. Bring to a boil, cook on low for 12 minutes, let stand for 5 minutes and fluff. This way quinoa comes out less mushy.
  • Cook quinoa in Instant Pot: Instant Pot quinoa. It takes 30 seconds of prep and I walk away. Quinoa comes out fluffy and each grain separate after 9 minutes.
  • In a large salad bowl, add tomato, cucumber, bell pepper, avocado, onion, cilantro, feta cheese, olives, lime juice, oil, cumin, salt and pepper.
  • Fluff quinoa with a fork and add to the bowl. Stir gently to combine and serve cold or warm.

Storing: The beauty of this quinoa cucumber feta salad is that it tastes better with each day. As grains soak up the olive oil, cumin and lemon juices, salad gains more and more flavor. I would say it is good for up to 3 days refrigerated.

    Make ahead: Add all ingredients, except oil, lemon juice, salt, pepper and cumin, to a large salad bowl and do not mix. Cover tightly with plastic wrap and refrigerate for up to 24 hours. When ready to serve, add seasonings skipped previously, then stir and serve.

      Notes

      • Quinoa: White or tri-colour quinoa. Red quinoa is too hearty and chewy for a salad. Pronounced "keenwah", is one of few plant-based foods that is a source of complete protein that contains 9 essential amino acids, high in fiber, manganese and has low glycemic index.
      • Leftover cooked quinoa: Quinoa lasts in the fridge for up to 5 days. I often use dinner leftovers to make salads. You can also cook a bunch of quinoa in advance, freeze and thaw as needed. Perfect thing to do in summer.
      • Veggies: Tomato, cucumber, bell pepper, avocado (fruit), red onion.
      • Olives: I use pitted Kalamata olives. Green olives are OK as well.
      • Feta cheese: I recommend to buy a block of feta and crumble yourself to avoid anti-caking agents. Crumbled goat cheese would work too.
      • Extra virgin olive oil: Least processed olive oil with most health benefits that is best to be consumed raw.
      • Acid: Use lemon or lime juice, red wine or white wine vinegar.
      • Fresh herbs: They add another layer of flavor. Parsley, green onion or cilantro work beautifully in this fresh salad.

      Nutrition

      Serving: 1cup | Calories: 348kcal | Carbohydrates: 29g | Protein: 8g | Fat: 24g | Saturated Fat: 5g | Cholesterol: 11mg | Sodium: 554mg | Potassium: 672mg | Fiber: 8g | Sugar: 3g | Vitamin A: 1447IU | Vitamin C: 45mg | Calcium: 112mg | Iron: 3mg
      Join today and start saving your favorite recipes

      Recipes and images are a copyright of ifoodreal.com. It is against the law to republish recipes anywhere including social media, print and all world wide web. Nutritional info is provided for informational purposes only and to the best knowledge.

      Did you try this recipe?

      Follow @ifoodreal on Instagram, snap a photo, and tag it #ifoodreal. Show me what you are making!

      olena osipov in the studio

      Hello and welcome to iFOODreal.

      My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

      46 comments on “Mediterranean Quinoa Salad

      Our “happiness” software deletes rude comments without publishing, so we can keep on happily cooking delicious recipes for you. Please see our full comment policy:).

      Leave a Reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

      1. 5 stars
        Had this recipe on my list ‘To try’ for few months already. Made it today with Greek chicken, so good!

        Was the perfect combination! Both will be back in our plates 😁

      2. 5 stars
        Another salad we really enjoyed.Adding the quinoa was a fantastic idea. Love this ingedient and we will be making this one again too! Thanks for sharing.:-)

      3. 5 stars
        This recipe is the best quinoa salad I’ve had. Wonderful flavor! I added some left over garbanzo beans and used goat cheese, since that’s what I had on hand. This is what’s for dinner tonight! Thank you!

      4. 5 stars
        As usual, a brilliant recipe. I cooked the quinoa in a pressure cooker, so easy. Only the second time I’ve cooked it. Before I followed the packet instructions and managed to burn it!

      5. 5 stars
        Made this and love it! Now that’s it’s getting hot I can make this without turning on the stove. Bursting with fresh flavor, filling and satisfying.

      6. 5 stars
        Really enjoyed this Salad; I have made it twice already. Cooked the Quinoa in my Instant Pot, so fast and easy It came out perfect.

      7. 5 stars
        I made this yesterday for dinner. Wow! It’s delish!!! We aren’t huge fans of cumin, so I added a couple small shakes of it, but added sumac instead. It was fantastic! My hubby and son left no crumbs! A true hit! I’ve had requests to make is again this week. Thanks for the recipe!

      8. 5 stars
        We’re having this for dinner tonight. Wow, is it yummy! I cut waaaaay down on the cumin. I think I only added a couple of small shakes of cumin. I added a spice I like more, sumac, to the dressing. My picky husband devoured it! Thank you!

      9. Question for you Olena.
        My husband doesn’t like cumin. I tried to put 1/2, even 1/3 of the quantity, each time he tells me there’s a spice he doesn’t like.

        Do you have remplacement(s) to suggest?

        Thank you!

        1. I always hear about picky husbands. We should let them cook… 🙂 JK. What spicy spice does he like? Chili powder, taco seasoning, curry powder would be great. Good luck! 🙂

        2. Have you tried omitting the cumin all together and using Sumac? I like Sumac so much more! I leave out anything my family doesn’t like. I’d rather substitute with something they do. I’m with your hubby though….I’m not a fan of cumin. 🙂

          1. I don’t know sumac at all. I’ll look for it, thank you Rosa.

            I did make this salad this week, without cumin, no replacement, and it was still delicious! ?

            I made one mistake.. I prepared it the day before, added all ingredients including avocado which turned out very mushy. I will add just before serving next time.

      10. 5 stars
        Very good, had to substitute with goat cheese and green olives, and sadly no fresh herbs but it was still delicious!!

      11. 5 stars
        Great recipe. Made it this summer and had to make it again because we ate the first round so fast. Will make this again!

      12. 4 stars
        This salad is good. For my taste, the cumin was a little overpowering and I use cumin in other recipes. Next time I will put in less. Overall, very easy to make and quick.

      13. I’m gonna try your recipe. I cook quinoa is bulk in my electric pressure cooker & freeze in 1 C portions so I’m never without it. Even feed it to my parrots.

      The information on this website is for educational purposes only. It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. You assume full responsibility and liability for your own actions.

      This page may contain affiliate links. ifoodrealcom.bigscoots-staging.com is a participant of Amazon Services LLC Associates Program. If you make a purchase, we will receive a small commission at no extra cost to you. It helps keep iFOODreal recipes free. Thanks for your support!