Oh, this Mediterranean Quinoa Salad with Feta! Honestly, it’s become my absolute go-to when I want something super fresh, packed with flavor, and ridiculously easy to whip up. You know those nights when you just *don’t* want to be in the kitchen forever, but crave something healthy and satisfying? This is it! It’s perfect as a light lunch, a vibrant side dish for grilled chicken, or even a potluck star. I first threw this together on a sweltering summer afternoon years ago, hoping for something that would cool us down and wow my friends, and it totally delivered. It’s the kind of salad I’ve perfected over time, just tweaking it to get that balance of tang, saltiness, and freshness just right. Trust me, once you try it, this Mediterranean Quinoa Salad with Feta will be in your regular rotation too!
Why You’ll Love This Mediterranean Quinoa Salad with Feta
It’s incredibly easy to make – minimal cooking involved! The flavors are just amazing: bright, fresh, and so satisfying. It’s super healthy and packed with good-for-you ingredients. Perfect for meal prep; it tastes even better the next day. So versatile – add chicken, use different veggies, whatever you like! It looks as gorgeous as it tastes, especially with all those colors!
Gather Your Ingredients for Mediterranean Quinoa Salad with Feta
Alright, getting started on this amazing salad is super simple! We’re talking all the good stuff that makes it taste so, well, Mediterranean! You’ll need:
- 1 cup quinoa, make sure to give it a good rinse first!
- 2 cups water or vegetable broth – broth adds a bit more flavor, but water is totally fine!
- 1 cup cherry tomatoes, halved – those little bursts of sweetness are key.
- 1 cucumber, diced – I like mine pretty small so you get some in every bite.
- 1/2 red onion, thinly sliced – I usually slice mine super thin, or even soak them in cold water for 10 mins to mellow them out if you’re not a big onion fan.
- 1/2 cup Kalamata olives, pitted and halved – these give that perfect salty, briny punch!
- 4 ounces feta cheese, crumbled – crumbled is best so it distributes nicely.
- 1/4 cup fresh parsley, chopped – lots of fresh herbs make a huge difference!
- 1/4 cup fresh mint, chopped – don’t skip the mint; it’s surprisingly refreshing here!
And for our zesty dressing, you’ll want:
- 1/4 cup olive oil – good quality is worth it here!
- 2 tablespoons lemon juice – fresh is always best, trust me.
- 1 clove garlic, minced – I like to mince it super fine or even use a garlic press.
- 1/2 teaspoon dried oregano – a little goes a long way.
- Salt and black pepper to taste – season it up just how you like it!
Step-by-Step Guide to Making Mediterranean Quinoa Salad with Feta
Alright, let’s get this gorgeous Mediterranean Quinoa Salad with Feta put together! It’s a super straightforward process, and honestly, the hardest part is waiting for it to chill if you decide to do that. Trust me, it’s worth every minute!
Cooking the Quinoa Perfectly
First things first, the quinoa. You absolutely *have* to rinse it really well under cold water. This gets rid of any bitterness. Then, it’s into a saucepan with your water or broth. Bring it to a boil, then cover it, turn the heat way down, and let it simmer for about 15 minutes. You want all that liquid to be slurped up! Let it sit, still covered, for another 5 minutes. This is my little trick – it makes the quinoa fluffy and not at all mushy. Then, just fluff it with a fork. Easy peasy!
Preparing the Fresh Mediterranean Vegetables
While the quinoa is doing its thing, you can prep your veggies! Grab a big bowl – your biggest one, probably – and toss in those halved cherry tomatoes, the diced cucumber, your thinly sliced red onion (remember my tip about soaking if you like!), and those lovely halved Kalamata olives. Make sure everything is cut to a nice, bite-sized piece. The fresher everything is, the brighter this Mediterranean Quinoa Salad with Feta will taste, so pick the best produce you can find!
Crafting the Zesty Lemon Dressing
Now for the dressing! This is where all that bright, zesty flavor comes from. In a small bowl, just whisk together your good olive oil, that fresh lemon juice – seriously, use fresh lemons, it makes such a difference! – your minced garlic, a little pinch of dried oregano, and your salt and pepper. Give it a good whisk until it’s all emulsified. I always give it a little taste here. Need more salt? A bit more lemon? Go for it! You’re the boss here.
Assembling and Finishing Your Mediterranean Quinoa Salad with Feta
Okay, big moment! Add that perfectly cooked, fluffy quinoa right into the big bowl with all your veggies and olives. Pour that glorious dressing all over everything. Give it a gentle toss to coat everything evenly. Now, for the grand finale: gently fold in that crumbled feta cheese, the chopped parsley, and that wonderfully refreshing mint. My little trick here is to fold it in with a big spoon or spatula rather than stir vigorously. It keeps the feta from turning into tiny salty specks everywhere and keeps the veggies from getting too bashed up. See? Beautiful colors already! It reminds me a bit of how I assemble my classic Italian pasta salad, focusing on gentle mixing for the best results.
You can absolutely dig in right now, but if you can wait, letting it chill for about 30 minutes in the fridge really lets all those Mediterranean flavors meld together beautifully. Plus, it’s especially nice on a hot day!
Tips for the Best Mediterranean Quinoa Salad with Feta
Okay, so making a good Mediterranean Quinoa Salad with Feta is already pretty foolproof, but if you want to take it from *great* to *OMG amazing*, I’ve got a few little secrets up my sleeve! It’s all about using the best stuff and knowing a couple of simple tricks. This salad is so good, it’s almost as versatile as my classic Italian pasta salad, but with a totally different vibe.
Ingredient Quality Matters
Seriously, this is huge for any salad, but especially this one. Use the ripest, juiciest cherry tomatoes you can find, a super crisp cucumber, good quality olive oil, and – this is key – the freshest herbs possible! That vibrant parsley and mint make such a difference. Don’t skimp on the feta either; a good block of feta that you crumble yourself will give you way more flavor than the pre-crumbled stuff. It really elevates the whole Mediterranean Quinoa Salad with Feta experience, making every bite pop!
Variations and Additions
This salad is fantastic as is, but it’s also a total chameleon! If you want to make it a full meal, toss in some grilled chicken, a can of rinsed chickpeas for extra protein and fiber, or even some white beans. Feeling adventurous with veggies? Add some chopped bell peppers for crunch, or maybe some artichoke hearts. You could even swap the mint for dill for a slightly different flavor profile. It’s your Mediterranean Quinoa Salad with Feta, so make it your own!
Serving and Storage Instructions
Now, this Mediterranean Quinoa Salad with Feta is delightful served right away, especially if you love that slight warmth from the freshly cooked quinoa. But honestly? I usually let mine chill for at least 30 minutes, or even longer, because those flavors just get *so* much better when they’ve had a chance to hang out together. It’s perfect for packing in your lunchbox or bringing to a picnic. Leftovers store like a dream in an airtight container in the fridge for about 3-4 days. Just give it a quick stir before serving again!
Frequently Asked Questions about Mediterranean Quinoa Salad with Feta
Can I make this Mediterranean Quinoa Salad with Feta ahead of time?
Oh, absolutely! This salad is a meal-prep dream. I actually think it tastes even better after the flavors have had a chance to meld for a few hours. If you’re making it way ahead, you can totally toss everything except the feta and herbs, then add those right before serving. Keep the dressing separate too, if you want, though I usually just dress it all unless it’s going to sit for more than a day.
What are good substitutions for feta cheese?
Feta is the star, but I get it! If you’re not a feta fan or need a dairy-free option, goat cheese is a delicious swap – it’s a bit creamier. For a vegan version, I find that crumbled firm tofu that’s been marinated in lemon juice and maybe a little nutritional yeast can give a similar salty, tangy vibe. Or, you could just skip the cheese altogether; the salad will still be incredibly flavorful!
Is this salad gluten-free?
You bet! Quinoa is naturally gluten-free, and all the other ingredients like veggies, feta, herbs, and olive oil are too. So, as long as you’re using plain quinoa and not a seasoned variety, this Mediterranean Quinoa Salad with Feta is a fantastic gluten-free option for most people. Always double-check yourBroth labels if you’re super sensitive, though!
How long does Mediterranean Quinoa Salad with Feta last in the refrigerator?
It stays delicious in the fridge for about 3 to 4 days when stored in an airtight container. The ingredients hold up really well, especially the quinoa and veggies. If it sits for a day or two, the flavors deepen even more, which is a real win-win! Just give it a good stir before you dig in again.
Estimated Nutritional Information
Just a heads-up, these numbers are an estimate per serving (based on about 4 servings total). Actual values can wiggle around depending on your exact ingredients, like the brand of feta or the size of your veggies! But generally, you’re looking at around 350 calories, 20g of fat (mostly the good kind!), about 12g of protein, 30g of carbs with 6g of fiber, and roughly 600mg of sodium. Oh, and about 5g of sugar from those lovely tomatoes and onions!
Print
Mediterranean Quinoa Salad with Feta
- Total Time: 40 min
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A refreshing quinoa salad with classic Mediterranean flavors, perfect for a light meal or side dish.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 4 ounces feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- For the Dressing:
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
Instructions
- Cook the quinoa: Combine rinsed quinoa and water or broth in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes, or until liquid is absorbed. Let stand, covered, for 5 minutes, then fluff with a fork.
- Prepare the vegetables: In a large bowl, combine the halved cherry tomatoes, diced cucumber, sliced red onion, and halved Kalamata olives.
- Make the dressing: In a small bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper.
- Assemble the salad: Add the cooked quinoa to the bowl with the vegetables. Pour the dressing over the salad and toss gently to combine.
- Add feta and herbs: Gently fold in the crumbled feta cheese, chopped parsley, and chopped mint.
- Serve: Serve immediately or chill for later.
Notes
- For a heartier salad, add grilled chicken or chickpeas.
- Adjust lemon juice and seasonings to your preference.
- Prep Time: 20 min
- Cook Time: 20 min
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 5g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 12g
- Cholesterol: 20mg
Keywords: Mediterranean quinoa salad, feta salad, quinoa recipe, healthy salad, vegetarian salad, summer salad