Name: Mediterranean Quinoa Salad Recipe
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Vegan
Ingredients: 1/2 cup quinoa (any type); 1 cup water or vegetable broth; 1 can (15 oz) chickpeas, rinsed and drained; 1/2 red bell pepper, diced; 1/2 cup cherry tomatoes, halved; 1/2 cucumber, diced; 1/4 red onion, thinly sliced; 1/4 cup fresh parsley, chopped; 1/4 cup black olives, sliced; 1 tablespoon pine nuts (optional); Salt and black pepper to taste; 2 tablespoons extra virgin olive oil; 1 tablespoon fresh lemon juice; 1 clove garlic, minced; Salt and black pepper to taste

A Mediterranean Quinoa Salad is quick and easy option for busy weeknights or convenient lunches. It’s also really good for you as it’s high in fiber and healthy fats, and full of prebiotics that feed the beneficial bacteria in your gut! This post contains a vegan Mediterranean Quinoa Salad recipe, but for a vegetarian option you could sprinkle some feta cheese on top, or add a dollop of Greek yogurt for an extra burst of flavor and protein.

Mediterranean Quinoa Salad Recipe

This Mediterranean Quinoa Salad is a quick, nutritious dish packed with fiber and healthy fats. It's perfect for busy nights or easy lunches, and it supports gut health with its prebiotic-rich ingredients.

Prep Time 15 minutes

Cook Time 15 minutes

Total Time 30 minutes

Ingredients

For the Salad

1/2 cup quinoa (any type)
1 cup water or vegetable broth
1 can (15 oz) chickpeas, rinsed and drained
1/2 red bell pepper, diced
1/2 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 red onion, thinly sliced
1/4 cup fresh parsley, chopped
1/4 cup black olives, sliced
1 tablespoon pine nuts (optional)
Salt and black pepper to taste

For the Lemon Dressing

2 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice
1 clove garlic, minced
Salt and black pepper to taste

Instructions

Rinse quinoa under cold water.
In a small saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes until cooked and liquid is absorbed. Let cool.
In a large bowl, mix cooked quinoa, chickpeas, red bell pepper, cherry tomatoes, cucumber, red onion, parsley, and black olives.
In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and black pepper to make the dressing.
Drizzle the dressing over the salad and toss until evenly coated. Season with additional salt and black pepper if needed.
If using pine nuts, toast them in a dry skillet over medium heat until golden brown, then sprinkle over the salad.
Serve immediately at room temperature, or store in an airtight container in the refrigerator for up to 3 days.

Notes

This recipe serves two.

Feel free to personalize this salad with your favorite Mediterranean-inspired ingredients like sun-dried tomatoes, artichoke hearts, or roasted red peppers.

Boost the protein content by adding grilled tofu, roasted chickpeas, or shredded rotisserie chicken for a non-vegan option.

Serve this salad as a standalone meal or as a side dish alongside grilled vegetables, falafel, or grilled fish for a complete Mediterranean-inspired feast.

For extra flavor and texture, consider garnishing the salad with chopped fresh herbs like basil or mint, toasted nuts or seeds, or a drizzle of balsamic glaze.

Nutrition Information:

Yield:

Serving Size:

1
Amount Per Serving: Calories: 265Total Fat: 20gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 0mgSodium: 1055mgCarbohydrates: 21gFiber: 4gSugar: 5gProtein: 5g

Nutrition information is automatically calculated, so should only be used as an approximation.

Ways to Eat Your Salad

There are many ways to enjoy this great recipe. Below are 3 different options:

Mediterranean Quinoa Salad Bowl with Roasted Vegetables

Create a satisfying Mediterranean quinoa bowl by serving the salad over a bed of brown rice or fluffy quinoa. Roast a variety of fresh vegetables such as bell peppers, zucchini, and eggplant with balsamic vinegar and olive oil until tender and caramelized. Arrange the roasted vegetables alongside the quinoa salad for a hearty and nutritious meal.

This combination of plant-based protein, whole grains, and fresh vegetables makes for a healthy and delicious option that’s perfect for meal prep or a quick weeknight dinner.

Mediterranean Quinoa Salad with Tzatziki Sauce

Add a refreshing twist to your healthy Mediterranean quinoa salad by serving it with a side of tzatziki sauce. This creamy and tangy sauce, made from Greek yogurt, cucumber, garlic, and fresh herbs, complements the flavors of the salad perfectly.

Simply drizzle the tzatziki sauce over the quinoa salad or serve it on the side for dipping. With its protein-packed quinoa, crunchy vegetables, and creamy dressing, this dish is sure to be a hit at your next gathering or as a simple lunch option.

Mediterranean Quinoa Salad Stuffed Peppers

Transform your Mediterranean quinoa salad into a fun and flavorful meal by stuffing it into bell peppers. Cut the tops off the peppers and remove the seeds, then fill each pepper with the quinoa salad mixture. Bake the stuffed peppers in the oven until the peppers are tender and the filling is heated through. Serve them as a main dish for a vegetarian dinner option or as a side dish alongside grilled chicken or fish.

These stuffed peppers are a great way to enjoy the flavors of the Mediterranean in a convenient and delicious package.

More Options for Healthy Vegan Meals

This mediterranean salad with quinoa is a vegan recipe which can be adapted for vegetarians. For more vegan meal inspiration, check out the recipes below:

This post was a Mediterranean Quinoa Salad Recipe

Whether you’re looking for a quick and healthy meal for busy weeknights or a flavorful dish to enjoy on the go, this Mediterranean Quinoa Salad has you covered. With its versatility and abundance of fresh flavors, it’s sure to become a staple in your meal rotation. Try it out and give it a review and star rating to let us know how you like it!