This Mediterranean Quinoa Salad is a delicious symphony of flavors, colors, and textures—think juicy roasted tomatoes, lively herbs, crunchy chickpeas, briny olives, and a pillowy cloud of feta, all tossed with fluffy quinoa and a zingy Italian dressing. It’s the kind of nourishing meal you’ll crave for lunch, dinner, and just about every picnic in between.
Why You’ll Love This Recipe
- Packed with Freshness: Every bite delivers garden-bright veggies, tender greens, and vibrant herbs that taste like summer in a bowl.
- Perfect for Meal Prep: Mediterranean Quinoa Salad keeps beautifully in the fridge, making it ideal for lunches, picnics, or wholesome weeknight dinners.
- Balanced and Satisfying: With a mix of plant protein, healthy fats, and whole grains, it’s genuinely filling while leaving you feeling light and energized.
- Customizable for Every Diet: Easily adapt it to be vegan, dairy-free, or gluten-free—this salad is happiest when it reflects your favorite flavors.
Ingredients You’ll Need
The secret to a truly crave-worthy Mediterranean Quinoa Salad is the medley of fresh, flavorful ingredients. Each one does its part—providing contrast, color, and a burst of character to make every forkful exciting.
- Cooked Quinoa (3 cups): The hearty, nutty base that brings protein, texture, and a satisfying bite.
- Roasted Tomatoes: Roasting concentrates their sweetness and adds a juicy, caramelized note you’ll adore.
- Arugula (2 cups): A peppery green that keeps things lively and fresh.
- Persian Cucumbers (1 cup, sliced): Cool, crisp, and perfect for crunch without watering down the flavors.
- Mixed Fresh Basil and Mint (1 cup): These herbs are non-negotiable—they lift the salad and add so much Mediterranean flair.
- Feta Cheese (¾ cup, crumbled): Creamy and tangy, feta brings a little decadence to each bite.
- Kalamata Olives (¾ cup, pitted & sliced): For a briny, salty pop that compliments the bright veggies.
- Red Onion (½ cup, diced): Adds sharpness and a beautiful punch of color.
- Toasted Pine Nuts (⅓ cup): Their buttery crunch is pure gold in the mix—don’t skip toasting for extra flavor.
- Italian Dressing + Garlic (1 recipe + 2 extra cloves, grated): The zippy, herby finishing touch with a garlicky boost.
- Sea Salt (½ teaspoon), Freshly Ground Black Pepper & Red Pepper Flakes: For perfect seasoning and a gentle kick.
- Roasted Chickpeas (1 cup): A protein-packed topping that’s crispy, savory, and just a bit addictive.
Variations
One thing I absolutely love about Mediterranean Quinoa Salad is how easy it is to make your own. Feel free to swap ingredients based on dietary needs, what’s in your fridge, or which flavors you’re craving.
- Make it Vegan: Simply leave out the feta cheese, or add a crumble of vegan feta if you’d like.
- Switch Up the Greens: Try baby spinach, chopped kale, or even romaine for different textures and flavors.
- Boost the Protein: Add grilled chicken, shrimp, or a scoop of hummus alongside for even more staying power.
- Change the Dressing: If you’re out of Italian dressing, a squeeze of lemon and a drizzle of good olive oil works beautifully.
- Go Nut-Free: Skip the pine nuts or use roasted seeds (like pumpkin or sunflower) for that addictive crunch.
How to Make Mediterranean Quinoa Salad
Step 1: Prep the Main Ingredients
Start by cooking your quinoa according to package instructions, and let it cool to room temperature—this helps avoid a soggy salad. Roast your tomatoes (halved and drizzled with olive oil, if you have a few extra minutes), toast your pine nuts on the stovetop, and, if you’re using homemade Italian dressing or roasted chickpeas, get those ready too. This little bit of advance prep makes assembly a snap.
Step 2: Build the Salad Base
In a large mixing bowl, combine your cooked quinoa, roasted tomatoes, fresh arugula, crunchy cucumbers, chopped herbs (basil and mint), crumbled feta, sliced olives, red onion, and toasty pine nuts. The colors alone are worth a swoon—but wait until you taste it!
Step 3: Dress and Season
Drizzle about half your dressing over the salad, add the grated garlic, and toss well so every morsel gets a glossy sheen. Season generously with sea salt, black pepper, and a few pinches of red pepper flakes. Taste and keep tossing in more dressing until every bite pops with zesty flavor.
Step 4: Add Crunch and Serve
Just before serving, pile your roasted chickpeas on top for a satisfying crunch that contrasts beautifully with the tender veggies and creamy feta. Give the salad a final toss (or leave the chickpeas on top for extra wow-factor) and serve at room temperature, or slightly chilled if you prefer.
Pro Tips for Making Mediterranean Quinoa Salad
- Quinoa Cooling Magic: Always let your quinoa cool completely before assembling—warm quinoa can wilt the greens and dull those fresh flavors.
- Herb Explosion: Don’t be shy with the fresh basil and mint—this is what gives Mediterranean Quinoa Salad its sunny, unmistakable personality.
- Roasted Chickpea Crunch: Add chickpeas at the very end to keep them extra crispy—no soggy toppings here!
- Layered Seasoning: Taste and adjust as you toss; a final pinch of salt, pepper, and a drizzle of dressing right before serving builds the best flavor.
How to Serve Mediterranean Quinoa Salad
Garnishes
A little flourish goes a long way: sprinkle extra fresh herbs, a dusting of feta, or a pinch of red pepper flakes on top just before serving. A drizzle of your best olive oil makes everything glisten and helps bring out all those savory, herby notes.
Side Dishes
Mediterranean Quinoa Salad pairs happily with warm pita, hummus, grilled chicken skewers, or a simple bowl of lentil soup. It’s hearty enough to shine as a main course but plays beautifully as a flavorful side.
Creative Ways to Present
Serve it mounded on a big platter for a festive family-style meal, tuck into mason jars for lunch on-the-go, or spoon into endive leaves or lettuce cups for a fun appetizer. This salad’s vibrant look is guaranteed to impress at any potluck or picnic.
Make Ahead and Storage
Storing Leftovers
Store leftovers of Mediterranean Quinoa Salad in an airtight container in the refrigerator for up to 3 days. The flavors actually meld and deepen as it sits, making tomorrow’s lunch even better!
Freezing
While freezing isn’t recommended for this salad (the veggies and cheese can lose their great textures), you can freeze plain, cooked quinoa and roasted chickpeas ahead and thaw when ready to assemble a fresh batch.
Reheating
This salad is meant to be eaten chilled or at room temperature—if you prefer it slightly warm, a gentle zap in the microwave (without the greens and feta) won’t hurt, but add the fresh components afterward to keep everything crisp and vibrant.
FAQs
-
Can I prepare Mediterranean Quinoa Salad in advance?
Yes! Mediterranean Quinoa Salad is fantastic for meal prep. You can cook the quinoa and roast the tomatoes up to 3 days ahead, then toss everything together before serving. If you like your salad extra crisp, keep the arugula and roasted chickpeas separate until just before meal time.
-
How can I make this salad vegan?
It’s so easy—just leave out the feta cheese or replace it with a vegan alternative. All the other flavors (arugula, tomatoes, olives, herbs) are totally plant-based already!
-
Can I use different herbs or greens?
Absolutely. Mediterranean Quinoa Salad is super flexible. Try parsley, dill, or cilantro, or swap in baby spinach, kale, or romaine lettuce for a different twist. Just keep it fresh!
-
What protein can I add for a heartier meal?
If you want an even more filling salad, add grilled chicken, shrimp, salmon, or tempeh. Extra roasted chickpeas or a scoop of hummus are great vegetarian protein boosters too.
Final Thoughts
If you’re searching for a salad that’s bursting with flavor, endlessly adaptable, and just as beautiful as it is satisfying, this Mediterranean Quinoa Salad is the one to try. I hope you love every bite—don’t forget to share your favorite twists and serving ideas!
Print
Mediterranean Quinoa Salad Recipe
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: Serves 6
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
A flavorful and nutritious Quinoa Salad recipe packed with roasted tomatoes, fresh herbs, feta cheese, and a zesty Italian dressing. This salad is hearty enough to be a meal on its own or a delightful side dish for any occasion.
Ingredients
Quinoa Salad:
- 3 cups cooked quinoa
- 1 recipe Roasted Tomatoes
- 2 cups arugula
- 1 cup sliced Persian cucumbers
- 1 cup mixed fresh basil and mint leaves
- 3/4 cup crumbled feta cheese
- 3/4 cup kalamata olives, pitted and sliced
- 1/2 cup diced red onion
- 1/3 cup toasted pine nuts
- 1 recipe Italian Dressing, plus 2 additional garlic cloves, grated
- 1/2 teaspoon sea salt
- Freshly ground black pepper
- Red pepper flakes
- 1 cup roasted chickpeas
Instructions
- Combine Ingredients: In a large bowl, mix quinoa, roasted tomatoes, arugula, cucumbers, basil and mint, feta, olives, onion, and pine nuts.
- Toss with Dressing: Drizzle half of the Italian dressing over the salad and toss. Season with salt, pepper, and red pepper flakes to taste.
- Finish and Serve: Adjust seasoning as needed, toss with more dressing if desired, top with roasted chickpeas, and serve.
Notes
- The quinoa and roasted tomatoes can be made up to 3 days ahead.
- To make this recipe vegan, simply omit the cheese.
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 4g
- Sodium: 520mg
- Fat: 18g
- Saturated Fat: 4.5g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 6g
- Protein: 10g
- Cholesterol: 15mg
