Mediterranean Quinoa Salad with Lemon Dressing
Fluffy quinoa, crunchy cucumber, chickpeas, olives and feta tossed in a bright lemon-oregano dressing. It tastes even better on day two.
This Mediterranean quinoa salad is the kind of recipe that earns a permanent place in your weekly rotation. It is hearty enough to be lunch on its own, holds up for days in the fridge, and works as a side for grilled chicken or fish.
The key to great quinoa salad is fluffy, well-seasoned quinoa. Rinse it, cook it with a little salt, then spread it out to cool so it does not turn mushy. The simple lemon, olive oil and oregano dressing soaks in as it rests, which is why the salad tastes even better the next day.
At a glance: this mediterranean quinoa salad with lemon dressing serves 6, needs about 15 min of hands-on prep and 15 min of cooking, and provides roughly 320 calories and 11 g of protein per serving. It is naturally vegetarian and gluten-free.
Why you'll love this recipe
- Plant protein from quinoa and chickpeas
- Stays crisp and fresh for up to 4 days
- Naturally gluten-free
- Perfect for potlucks and lunch boxes
About this quinoa salad
Quinoa has been cultivated in the Andes for thousands of years and was a staple food for the Inca. In recent decades it has become popular worldwide as a quick-cooking, naturally gluten-free seed that behaves like a grain and contains all nine essential amino acids.
In this Mediterranean salad, quinoa meets classic flavors from Greek and Middle Eastern cooking. Crisp cucumber, sweet tomatoes, salty olives and feta, red onion and parsley are tossed in a lemon and oregano dressing. Chickpeas add more protein and fiber, turning the salad into a satisfying main dish.
It is a recipe that improves with time. As the salad rests, the quinoa absorbs the dressing and the flavors blend, which is why it is a favorite for meal prep, picnics and potlucks.
Ingredient notes and substitutions
- Quinoa. White quinoa is the mildest and fluffiest. Red or tricolor quinoa keeps a little more bite and looks beautiful in salads. Always rinse it unless the package says pre-rinsed.
- Chickpeas. Canned chickpeas are convenient. Rinse and dry them so the dressing coats them well. White beans are a good alternative.
- Cucumber and tomatoes. English or Persian cucumbers have thin skins and few seeds. Cherry tomatoes hold up better in the fridge than large tomatoes.
- Olives and feta. Kalamata olives and Greek feta give the salad its salty, savory character. Use less feta or skip it for a lighter or vegan salad.
- Parsley. Flat-leaf parsley adds freshness. Mint or dill are lovely additions.
- Lemon dressing. Fresh lemon juice and zest are essential. A small amount of Dijon mustard helps emulsify the dressing so it clings to the quinoa.
Equipment you'll need
- A fine-mesh sieve for rinsing quinoa
- A medium saucepan with a lid
- A large mixing bowl
- A jar with a lid for shaking the dressing
How to make it, step by step
Rinse and cook the quinoa
Rinse the quinoa under cold water for 30 seconds, then cook it with water and salt. Using slightly less water than the usual 1 to 2 ratio gives fluffier grains that do not clump.
Steam and fluff
After simmering, leave the pot covered off the heat for five minutes. This short rest finishes the cooking gently. Then fluff the quinoa with a fork.
Cool on a tray
Spread the quinoa on a plate or tray to cool quickly. Adding warm quinoa to the vegetables would wilt them and melt the feta.
Dress and toss
Shake the dressing in a jar until it is emulsified, then toss it with the quinoa, chickpeas and vegetables. Add the feta last so it stays in pieces.
Rest before serving
Let the salad sit for at least 15 minutes, or chill it for 30 minutes, so the quinoa soaks up the dressing. Taste and adjust the lemon and salt before serving.
Recipe
Mediterranean Quinoa Salad with Lemon Dressing
Mediterranean · Salads & Bowls · Vegetarian · Gluten-Free
Ingredients
- 1 cup (170 g) uncooked quinoa, rinsed
- 1 3/4 cups (420 ml) water
- 1/2 teaspoon salt
- 1 can (15 oz / 400 g) chickpeas, drained and rinsed
- 1 English cucumber, diced
- 1 1/2 cups (225 g) cherry tomatoes, halved
- 1/2 small red onion, finely diced
- 1/3 cup (50 g) Kalamata olives, halved
- 1/2 cup (75 g) crumbled feta
- 1/3 cup (15 g) chopped fresh parsley
- For the dressing: 1/4 cup (60 ml) extra-virgin olive oil, 3 tablespoons lemon juice, 1 teaspoon lemon zest, 1 small garlic clove (grated), 1 teaspoon dried oregano, 1 teaspoon Dijon mustard, salt and pepper
Instructions
- Cook the quinoa. Combine the rinsed quinoa, water and salt in a saucepan. Bring to a boil, cover, reduce the heat to low and simmer for 15 minutes. Remove from the heat and leave covered for 5 minutes, then fluff with a fork.
- Cool it quickly. Spread the quinoa on a large plate or baking sheet and let it cool for 10 to 15 minutes. Warm quinoa wilts the vegetables and melts the feta.
- Make the dressing. In a jar, shake together the olive oil, lemon juice, lemon zest, garlic, oregano, Dijon, 1/2 teaspoon salt and a few grinds of pepper.
- Combine. In a large bowl, add the cooled quinoa, chickpeas, cucumber, tomatoes, red onion, olives and parsley. Pour over the dressing and toss well.
- Finish and serve. Fold in the feta, taste and adjust the salt and lemon. Serve right away or chill for 30 minutes to let the flavors meld.
Nutrition (estimated, per serving)
Nutrition values are estimates calculated from typical ingredient data and will vary with the exact products and quantities you use.
Tips for success
- Always rinse quinoa before cooking to remove its natural bitter coating.
- Soak the diced red onion in cold water for 5 minutes to soften its bite.
- Hold back a little dressing to refresh the salad before serving leftovers.
Troubleshooting
- The quinoa is bitter. It was not rinsed well enough. Rinse thoroughly next time to remove the natural saponin coating.
- The quinoa is mushy. Use less water and do not stir it during cooking. Always let it rest and fluff it with a fork.
- The salad tastes bland after a day. Quinoa absorbs dressing over time. Refresh it with a squeeze of lemon, a drizzle of olive oil and a pinch of salt.
- The salad is watery. Seed watery tomatoes and cucumbers, and add salt just before serving.
Variations
- Vegan. Skip the feta and add diced avocado or toasted pine nuts.
- More protein. Add grilled chicken, shrimp or a can of drained tuna.
- Greek style. Add diced bell pepper and swap parsley for fresh dill and mint.
What to serve with it
Serve the salad on its own for lunch or as a side with grilled chicken, salmon, lamb skewers or falafel. It is also delicious stuffed into whole-wheat pita with hummus.
For a picnic or potluck, serve it at room temperature in a large shallow bowl with extra lemon wedges and herbs on the side.
Make ahead and storage
The salad keeps well for up to four days in the fridge, making it ideal for meal prep. If you are preparing it more than a day ahead, keep a little dressing aside and add the feta and herbs just before serving for the freshest flavor.
Keep in an airtight container in the fridge for up to 4 days. Stir and add a squeeze of lemon before serving. Not suitable for freezing.
Is it healthy?
Quinoa and chickpeas together provide plant protein and plenty of fiber, while the vegetables add vitamins and crunch. The dressing uses olive oil, a source of monounsaturated fat that is central to the Mediterranean way of eating.
Olives and feta add flavor along with sodium and saturated fat, so use them as accents rather than main ingredients if you are watching those nutrients.
Nutrition information is an estimate for general guidance only and is not medical or dietary advice.
Frequently asked questions
Can I serve this quinoa salad warm?
It is designed to be served cold or at room temperature, but you can toss warm quinoa with the dressing and serve right away. The vegetables will soften a little.
Do I have to rinse quinoa?
Yes, unless the package says it is pre-rinsed. Quinoa has a natural coating called saponin that tastes bitter and soapy.
What can I serve with Mediterranean quinoa salad?
It pairs well with grilled chicken, baked salmon, lamb kebabs or a simple bowl of hummus and pita.
Can I use couscous instead of quinoa?
Yes. Whole-wheat couscous or bulgur work well, though the salad will no longer be gluten-free.
How do I make it vegan?
Leave out the feta and add avocado, toasted pine nuts or a spoonful of vegan feta.
Can I add chicken?
Yes. Diced grilled chicken or shrimp turn it into a higher-protein main course.
Can I freeze quinoa salad?
The vegetables do not freeze well. You can freeze plain cooked quinoa and assemble the salad fresh.
How much quinoa should I cook per person?
About 1/4 cup (45 g) of dry quinoa per person, which gives roughly 3/4 cup cooked.
What other vegetables can I add?
Bell peppers, artichoke hearts, roasted zucchini or baby spinach all work well.
Is quinoa salad good for weight loss?
It is filling thanks to fiber and protein. Keep the olive oil, feta and olives to the amounts listed.
Final thoughts
This mediterranean quinoa salad with lemon dressing takes about 30 min from start to finish and serves 6. It is vegetarian and gluten-free, and it is easy to adapt with the variations above. If you make it, adjust the seasoning to your taste and make a note of what you changed, so the next batch is exactly how you like it. Looking for more ideas? Browse all our salads & bowls recipes or the full recipe index.