Save Mediterranean Quinoa Salad is my answer to bright easy lunches that feel like a mini vacation right at home You get a punch of lemony flavor with those crisp veggies and just enough richness from feta I started making this during busy workweeks and now it is my best trick for fast healthy meals all year long
I love how it brightens up dreary days and has become my family’s request for every barbecue The first time I brought this to a potluck it disappeared in ten minutes
Ingredients
- Cooked quinoa: This acts as the hearty wholesome base Look for fluffy grains that do not clump
- Cherry tomatoes: These make the salad juicy and sweet Choose shiny plump tomatoes for best flavor
- Cucumber: Brings cool crunch I like English cucumber since it is tender with minimal seeds
- Kalamata olives: Add bold briny bursts Look for pitted olives that feel firm and glossy
- Crumbled feta cheese: Creamy salty punch Go for sheep’s milk feta if you want more tang
- Red onion: Delivers sharp bite with color Choose onions that feel heavy for their size and have tight skins
- Olive oil: Makes the dressing silky Choose extra virgin for its fresh rich green flavor
- Lemon juice: Gives acid and brightness Freshly squeezed always works best
- Dried oregano: Lends a classic Mediterranean aroma Try to source Greek oregano if possible
- Salt and pepper: Essential to balance everything Taste as you go for seasoning
Instructions
- Prep the Vegetables:
- Dice the cucumber halve the cherry tomatoes finely chop the red onion and slice the olives You want everything about the same size as the quinoa so every bite has all the flavors
- Mix the Salad Base:
- In a large bowl combine the cooked cooled quinoa with the prepared tomatoes cucumber olives red onion and crumbled feta Gently toss everything together to evenly distribute
- Make the Dressing:
- In a small bowl or jar whisk together the olive oil lemon juice dried oregano a good pinch of salt and a few twists of black pepper Whisk until the dressing comes together and looks slightly thickened
- Dress and Toss:
- Pour the dressing over the salad base Use a large spoon or spatula to gently toss everything together so the quinoa and vegetables are coated Add extra salt or pepper if needed
- Chill and Serve:
- Cover the bowl and refrigerate for at least twenty minutes so the flavors meld The salad is best served cold or at cool room temperature Top with a bit more feta and fresh herbs if you like
Save Fantastic for meal prep or potlucks since it travels well Crisp cucumber is my personal favorite ingredient I still remember my little niece eating all the cucumber pieces from the bowl at our last family get together and it made me laugh that even kids love this salad
Storage Tips
This salad stays freshest in an airtight container in the fridge Because it has both moist dressing and juicy vegetables I recommend eating within four days for best texture If the salad starts to look watery just give it a quick stir before serving
Ingredient Substitutions
You can swap the feta for a dairy free feta or a few cubes of marinated tofu if you want it vegan Try chopped bell pepper instead of cucumber for extra color If you only have green olives on hand those work too just use a milder hand since they can taste sharper
Serving Suggestions
Serve on a bed of arugula or baby spinach to turn it into a main meal I also love spooning it into pita bread for a lunch wrap with hummus For parties set the salad out buffet style and let everyone build their own plates with extra herbs and lemon on the side
Cultural Context
This salad captures favorite Mediterranean flavors found from Greece to Lebanon You will notice its balance of briny creamy and fresh notes which is a hallmark of eastern Mediterranean tables Quinoa is not traditional but I love its nutty flavor and nourishing profile in modern recipes like this
Seasonal Adaptations
Use sun gold or heirloom tomatoes when in season Add diced roasted red peppers in the colder months Fresh oregano or dill gives a bright touch if you have it
Success Stories
A friend once told me this salad was the first time her picky eater enjoyed olives I hear from neighbors that it is always gone before the barbecue is over I like making a double batch and eating it for lunch all week
Freezer Meal Conversion
This salad does not freeze well since vegetables and cheese change texture when frozen Instead to save time prep the quinoa and vegetables ahead and assemble right before serving
Save This salad is fresh tangy and versatile — perfect for any meal Prep ahead to make busy days a breeze and share with friends for a taste of sunshine
Recipe FAQs
- → How do I cook quinoa for this salad?
Rinse quinoa, add to a saucepan with water (2:1 ratio), bring to a boil, cover, and simmer until the water is absorbed and quinoa is tender. Let cool before mixing.
- → Can I substitute the feta cheese?
Yes, you can use goat cheese, fresh mozzarella, or omit cheese for a dairy-free version.
- → What other vegetables work well in this salad?
Bell peppers, artichoke hearts, or baby spinach make tasty additions for added flavor and nutrition.
- → Is this salad good for meal prep?
Absolutely! Prepare ahead and refrigerate in an airtight container. Add dressing just before serving for freshness.
- → Should I serve this salad warm or cold?
This salad is best enjoyed chilled, allowing flavors to meld and the dressing to absorb well.