Introduction

The Mediterranean Quinoa Salad with Feta and Olives is a light, vibrant, and nutrient-packed salad that embodies the flavors of the Mediterranean. With fluffy quinoa as the base, crisp cucumbers, juicy cherry tomatoes, tangy olives, creamy feta cheese, and a zesty lemon-olive oil dressing, this salad is both refreshing and satisfying. It’s perfect as a healthy lunch, a side dish for dinner, or even a picnic or potluck dish.

This salad is not only delicious but also highly versatile, making it a staple for anyone seeking a balance of protein, fiber, and bold flavors. Its colorful ingredients make it visually appealing, while the Mediterranean flavors make it irresistibly crave-worthy.

Why I Love This Recipe

I love this recipe because it’s fresh, light, and satisfying. The quinoa provides a protein-rich base, while the vegetables add crunch and brightness. Feta cheese and olives bring a salty, tangy depth that makes every bite interesting. It’s incredibly easy to prepare and can be made ahead of time, making it perfect for busy weekdays. I also love how endlessly customizable it is—you can swap in your favorite vegetables or proteins while keeping the Mediterranean vibe intact.

Why It’s a Must-Try Dish

• Healthy & Filling: Packed with protein, fiber, vitamins, and minerals.
• Quick & Easy: Ready in under 30 minutes with minimal cooking.
• Flavorful: Combines fresh, tangy, and savory flavors perfectly.
• Meal Prep Friendly: Stays fresh for several days, making it great for lunches.
• Versatile: Can be served as a main dish, side salad, or picnic food.

Recipe Info

• Preparation Time: 10 minutes
• Cooking Time: 15 minutes
• Total Time: 25 minutes
• Servings: 4–6
• Calories: ~320 calories per serving (approximate)
• Cuisine: Mediterranean / Healthy / Vegetarian
• Course: Salad / Lunch / Side Dish

Ingredients

For the Salad

• 1 cup quinoa (uncooked)
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ cup red bell pepper, diced
• ½ cup red onion, finely chopped
• ½ cup Kalamata olives, pitted and halved
• ½ cup feta cheese, crumbled
• ¼ cup fresh parsley, chopped

For the Dressing

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• Salt and black pepper, to taste

Simple Cooking Directions

1. Cook quinoa and let it cool slightly.
2. Prepare dressing by whisking all ingredients together.
3. In a large bowl, combine quinoa, vegetables, olives, and feta.
4. Pour dressing over salad and toss to coat evenly.
5. Garnish with parsley and serve.

Step-by-Step Preparation Method

1. Cook the Quinoa
   • Rinse quinoa under cold water to remove any bitterness.
   • In a medium saucepan, combine quinoa and water (or broth).
   • Bring to a boil, then reduce heat, cover, and simmer for 12–15 minutes until water is absorbed.
   • Fluff with a fork and let cool slightly.
2. Prepare the Dressing
   • In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until emulsified.
3. Assemble the Salad
   • In a large mixing bowl, combine cooked quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, Kalamata olives, and feta.
4. Dress the Salad
   • Pour dressing over the salad and toss gently until everything is coated evenly.
5. Garnish & Serve
   • Sprinkle with fresh parsley and additional crumbled feta if desired.
   • Serve immediately or chill for 30 minutes to let flavors meld.

How to Serve

• Serve chilled or at room temperature as a light lunch or side dish.
• Pair with grilled chicken, fish, or roasted vegetables for a complete meal.
• Excellent for picnics, potlucks, or meal prep lunches.

Additional Recipe Tips

• Rinse quinoa thoroughly to remove bitterness.
• Use fresh lemon juice for the best flavor.
• Make the salad ahead and refrigerate to allow flavors to develop.
• Add extra protein with chickpeas, grilled chicken, or shrimp if desired.

Variations

• Vegan: Omit feta or use a plant-based alternative.
• Mediterranean Bowl: Add roasted zucchini, artichokes, or sun-dried tomatoes.
• Spicy: Add red pepper flakes or diced jalapeño for heat.
• Grains Swap: Substitute quinoa with couscous, farro, or bulgur.
• Nuts & Seeds: Add toasted pine nuts, almonds, or pumpkin seeds for crunch.

Freezing & Storage

• Refrigerator: Store in an airtight container for up to 3–4 days.
• Freezing: Not recommended, as fresh vegetables and feta may lose texture.
• Serving Tip: If storing, add olives, feta, and dressing just before serving to maintain freshness.

Special Equipment Needed

• Medium saucepan (for cooking quinoa)
• Large mixing bowl
• Whisk (for dressing)
• Knife and cutting board

FAQ

Q1: Can I cook quinoa in advance?
Yes, quinoa can be cooked ahead of time and stored in the refrigerator for up to 3 days.

Q2: Can I use canned beans in this salad?
Yes, you can add ½–1 cup of rinsed and drained chickpeas or black beans for extra protein.

Q3: Can this salad be served warm?
Absolutely! Serve the quinoa slightly warm with room temperature vegetables if preferred.

Q4: How can I make it more filling?
Add grilled chicken, shrimp, tofu, or extra chickpeas for a heartier meal.

Conclusion

Mediterranean Quinoa Salad with Feta and Olives is a fresh, flavorful, and nutrient-packed dish that’s perfect for any occasion. Its combination of fluffy quinoa, crisp vegetables, tangy olives, and creamy feta makes it satisfying and delicious. Quick to prepare and highly versatile, this salad is a must-try for anyone seeking a healthy, colorful, and flavorful meal that’s as good for your body as it is for your taste buds.