Mediterranean Quinoa Salad

Fresh, zesty, protein-packed & perfect for meal prep

This Mediterranean Quinoa Salad is light yet filling, loaded with vegetables, herbs, and a bright lemon-olive oil dressing. It works beautifully as a side dish, lunch bowl, or light dinner.

 Ingredients

Salad

• 1 cup quinoa, rinsed well
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• ¼ cup red onion, finely chopped
• ½ cup chickpeas, cooked & drained
• ⅓ cup Kalamata olives, sliced
• ½ cup feta cheese, crumbled
• ¼ cup fresh parsley, chopped
• 2 tbsp fresh mint or dill (optional)

Lemon Dressing

• ¼ cup extra-virgin olive oil
• 3 tbsp fresh lemon juice
• 1 tsp lemon zest
• 1 clove garlic, minced
• ½ tsp dried oregano
• Salt & black pepper, to taste

 Instructions

1. Cook the quinoa
   • Bring quinoa and water to a boil
   • Cover, reduce heat, and simmer 12–15 minutes
   • Fluff with a fork and cool completely
2. Prepare the vegetables
   • Chop tomatoes, cucumber, onion, olives, and herbs
3. Make the dressing
   • Whisk olive oil, lemon juice, zest, garlic, oregano, salt, and pepper
4. Assemble
   • In a large bowl, combine quinoa, vegetables, chickpeas, feta, and herbs
   • Pour dressing over and toss gently
5. Rest & serve
   • Let sit 10–15 minutes for flavors to meld
   • Serve chilled or at room temperature

 Allergen & Nutrition Notes

• Gluten-free
• Vegetarian
• Contains dairy (feta)
• Vegan option: omit feta or use plant-based feta
• Nut-free (unless you add nuts)

 Q & A

Q: Can I make this ahead of time?
Yes! It keeps well in the fridge for 3–4 days and actually tastes better the next day.

Q: How do I keep quinoa fluffy, not mushy?
Rinse well and let it cool completely before mixing with vegetables.

Q: What proteins can I add?
Grilled chicken, shrimp, tuna, salmon, or extra chickpeas work great.

Q: Can I skip olives?
Absolutely. Replace with capers or sun-dried tomatoes for a similar salty bite.

Q: Is this good for weight loss?
Yes—balanced carbs, plant protein, fiber, and healthy fats keep you full longer.

 Variations

• Greek-style: add more feta + oregano
• Vegan: no feta, add avocado
• Spicy: add chili flakes or harissa
• Low-carb: reduce quinoa, add more veggies

• Author
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Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.

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