Mediterranean Quinoa Salad
Mediterranean quinoa salad puts the makings of a Greek salad (cucumber, cherry tomatoes, red onion, olives and feta) on a base of quinoa and chickpeas, so it works as a lunch on its own and not just as a side. The quinoa gets half of the lemon, garlic and oregano dressing while it is still warm, and it soaks it up as it cools, so every grain is seasoned. A batch makes 6 servings and keeps for 4 days in the fridge.
Published
- Prep Time
- 15 mins
- Cook Time
- 25 mins
- Cool
- 15 mins
- Total Time
- 55 mins
- Servings
- 6 servings
How do you make Mediterranean Quinoa Salad?
Simmer 170 g (1 cup) rinsed quinoa in 500 ml (2 cups) water, covered, for 15 minutes, rest it for 5 minutes, then toss it with half of a dressing of olive oil, lemon, garlic and oregano and let it cool. Mix in a can of chickpeas, cucumber, cherry tomatoes, red onion, kalamata olives, spinach and parsley, add the rest of the dressing and fold in 120 g feta.
- Total time
- 55 mins
- Calories
- 330 per serving
- Protein
- 12 g
- Yield
- 6 servings
- Difficulty
- Easy
- Method
- Simmering
Ingredients
Quinoa
Lemon dressing
Salad
Equipment
Fine-mesh sieve · Medium saucepan with a lid · Rimmed baking sheet · Large mixing bowl · Small jar with a lid, or a bowl and whisk
Quick Directions
Cook the quinoa
Rinse the quinoa in a fine-mesh sieve under cold running water for about 30 seconds, rubbing it with your fingers, then drain well.
Make the dressing
While the quinoa cooks, put the olive oil, lemon juice, lemon zest, garlic, oregano, salt and pepper in a small jar, close the lid and shake until combined.
Dress and cool the quinoa
Spread the hot quinoa over a rimmed baking sheet, drizzle with about half of the dressing and toss.
Prepare the vegetables
While the quinoa cools, dice the cucumber, halve the tomatoes, finely dice the red onion, halve the olives and chop the spinach and parsley.
Toss the salad
Tip the cooled quinoa into a large bowl and add the chickpeas, cucumber, tomatoes, red onion, olives, spinach and parsley.
Step-by-Step Instructions
Every step for making mediterranean quinoa salad, written out in full.
Cook the quinoa
Rinse the quinoa in a fine-mesh sieve under cold running water for about 30 seconds, rubbing it with your fingers, then drain well. Put it in a medium saucepan with the water and bring to a boil over high heat, 3-5 minutes. Cover, turn the heat to low and simmer for 15 minutes, until the water is absorbed and the grains show a little white spiral. Take the pan off the heat and leave it covered for 5 minutes, then fluff with a fork.
Make the dressing
While the quinoa cooks, put the olive oil, lemon juice, lemon zest, garlic, oregano, salt and pepper in a small jar, close the lid and shake until combined.
Dress and cool the quinoa
Spread the hot quinoa over a rimmed baking sheet, drizzle with about half of the dressing and toss. Leave it to cool to room temperature, about 15 minutes. The warm grains absorb the dressing as they cool, and spreading them out lets steam escape so the quinoa stays fluffy.
Prepare the vegetables
While the quinoa cools, dice the cucumber, halve the tomatoes, finely dice the red onion, halve the olives and chop the spinach and parsley.
Toss the salad
Tip the cooled quinoa into a large bowl and add the chickpeas, cucumber, tomatoes, red onion, olives, spinach and parsley. Shake the remaining dressing, pour it over and toss well. Fold in the feta last so it stays in pieces. Taste and add more salt, pepper or lemon juice if needed; the feta and olives are already salty, so add salt a pinch at a time.
Recipe Tips
- Always rinse quinoa. The seeds have a natural coating called saponin that tastes bitter and soapy, and a 30-second rinse removes it even if the package says pre-rinsed.
- Let the quinoa cool before the feta and spinach go in. Warm quinoa melts the feta into a paste and wilts the spinach.
- Out of season, cherry tomatoes usually taste better than large tomatoes, and they release less juice into the salad as it sits.
- Buy feta in a block, ideally in brine, and crumble it yourself. Pre-crumbled feta is drier.
- For lunches, pack the salad in individual containers and keep a lemon wedge on the side to brighten it before eating.
Variations
- Vegan: leave out the feta or use a plant-based feta, and add 2 tbsp toasted pumpkin seeds for richness.
- More protein: top each serving with sliced grilled chicken breast cooked to 74°C (165°F), or add a second can of chickpeas.
- Different grain: use bulgur, farro or pearl couscous instead of quinoa, cooked according to the package. All three contain gluten.
- Extras: add chopped roasted red peppers, marinated artichoke hearts or a handful of chopped fresh mint with the parsley.
Nutrition (per serving)
| Calories | 330 |
|---|---|
| Protein | 12 g |
| Carbs | 37 g |
| Fat | 16 g |
| Saturated fat | 4.6 g |
| Fibre | 7 g |
| Sugar | 4 g |
| Sodium | 620 mg |
Estimated from the listed ingredients; values vary by brand.
Related Recipes
Storing & Reheating
- Fridge
- Refrigerate within 2 hours of cooking the quinoa, in an airtight container, for up to 4 days. The cucumber and spinach soften a little each day; for packed lunches you can keep the spinach separate and add it the day you eat the salad.
Mediterranean Quinoa Salad FAQs
How long does Mediterranean quinoa salad last in the fridge?
Up to 4 days in an airtight container, as long as it goes into the fridge within 2 hours of cooking the quinoa. The cucumber and spinach soften a little over time, so add a squeeze of lemon juice and a pinch of salt to freshen it before serving.
Do I need to rinse quinoa before cooking?
Yes. Quinoa seeds are coated in saponin, which tastes bitter and soapy. Rinse the quinoa in a fine-mesh sieve under cold water for about 30 seconds, rubbing it between your fingers, then drain it well before cooking.
Why is my quinoa mushy?
Usually there was too much water or the quinoa was stirred or cooked too long. Use 2 parts water to 1 part quinoa by volume, simmer it covered on low for 15 minutes without stirring, rest it off the heat for 5 minutes, then spread it on a tray to cool so the steam escapes.
Is this quinoa salad gluten-free and vegan?
It is gluten-free as written, since quinoa is naturally free of gluten; buy quinoa labelled gluten-free if you need to avoid cross-contact. It is vegetarian but not vegan because of the feta, and some feta is made with animal rennet, so check the label for microbial or vegetarian rennet if you avoid it. Leave the feta out or use a plant-based feta to make it vegan.
Can I add chicken to Mediterranean quinoa salad?
Yes. Slice grilled or pan-seared chicken breast cooked to 74°C (165°F) over each serving, or stir in diced cooked chicken just before eating. With about 100 g of cooked chicken breast per serving, the salad goes from about 12 g to roughly 43 g of protein.
Disclaimer
- Nutrition information is an estimate based on the listed ingredients. It changes with the brands, portion sizes and swaps you use.
- Read ingredient labels for allergens and for diet claims such as gluten-free or vegan. Products and their ingredients can change.
- Cooking times are a guide, since ovens, air fryers and slow cookers all run differently. Use a food thermometer and cook meat, poultry and fish to the safe internal temperatures in government food safety guidance.
- This recipe is general information, not medical or nutrition advice. If you have an allergy, a health condition or a special diet, check with a qualified health professional.
