Taking a page from the flavors of Greece, this Mediterranean Quinoa Salad recipe is packed with crunchy bell peppers, crisp cucumbers, and the briny flavors of feta and kalamata olives.
I’ve been making this quinoa salad recipe since my kids were toddlers and now that they are teens they still enjoy it.
I love it because it’s packed with crunchy colorful bell peppers, cool cucumbers, and nutrient-dense quinoa. Olives and feta give it that Mediterranean vibe and some healthy fats along with the lemony olive oil oregano dressing. It lasts for a full week in the fridge, is great in lunches, and is easy to adapt.
When tomatoes are in season, toss in a handful. Don’t like feta? Leave it out. Increase the amount of quinoa to add extra heft or add chickpeas or shredded grilled chicken breasts for a protein boost. If you go to make this salad and realize you are out of quinoa, swap in pearled barley, bulgur, or green lentils.
It doesn’t get much easier than this Mediterranean quinoa salad. Serve it when friends come over, take it to a party or office potluck, or pack it in lunches.
Table of Contents
Ingredients for this Quinoa Salad Recipe
- Quinoa: This seed is not only popular for its nutty taste and fluffy texture but also for its high nutritional value. It is rich in protein, fiber, and various vitamins and minerals.
- Lemon, zested and juiced: Lemon brings a burst of tangy flavor to this Mediterranean Quinoa salad recipe. The zest, or outer layer of the peel, adds a fragrant aroma while the juice provides acidity and brightness.
- Oregano: Commonly used in Mediterranean cuisine oregano and lemon go together like peas and carrots. I use it dried in this recipe, but if you have fresh you can use that instead. Or use both!
- Kosher salt: Kosher salt, unlike table salt, is coarser and has a milder taste. It is commonly used in cooking and adds depth to flavors without overpowering them.
- Black pepper: Black pepper is another seasoning staple. It provides a spicy and slightly earthy flavor.
- Olive oil: Olive oil adds fruitiness and carries the salt, pepper, lemon, and oregano to all the other ingredients in this quinoa salad recipe. It is high in monounsaturated fats, which are considered heart-healthy, as well as antioxidants and vitamin E. We provide many varieties of high-quality olive oil options in our shop.
- READ MORE: Olive Oil 101: Everything You Need to Know
- Scallions, white and green parts: Scallions, also known as green onions, have a mild and slightly onion-like flavor.
- Bell peppers (red, yellow, or orange): I opt for sweet bell peppers in this recipe – red, yellow, or orange. They are high in vitamin C, and add texture to this salad along with a pop of color.
- Kalamata olives, drained: These dark-colored olives are a staple in Mediterranean cuisine and provide a rich, briny flavor to this recipe.
- English cucumber: Cucumbers are refreshing and add a crisp texture. I like English cucumbers, but any cucumber will do. If using American slicing cucumbers, just peel some of the skin away and scoop the seeds out with a spoon.
- Feta cheese: Adds creaminess and a little saltiness to this salad which works well with all the other flavors.
How to Make Mediterranean Quinoa Salad
- Rinse 1 cup quinoa well under cold running water. Cook according to package instructions.
- While the quinoa cooks, add the juice and zest of 1 lemon to a serving bowl, along with the 1 teaspoon oregano, 3/4 teaspoon Kosher salt, and about 1/4 teaspoon freshly cracked pepper. Whisk in ¼ cup of olive oil. Taste and adjust the seasoning to your liking.
- Once the quinoa is finished cooking and has absorbed all of the liquid add it to the bowl with the vinaigrette. Stir to coat and allow the quinoa to absorb the lemon vinaigrette. Let it cool completely before adding the vegetables.
- While the quinoa cools, chop the vegetables. Slice the scallions, chop the peppers, and run your knife through the Kalamata olives. Add them to the bowl. Slice the cucumber in half then into quarters and roughly chop. Add the bowl and stir. Finish with crumbled feta and serve.
Swaps and Substitutions
This recipe couldn’t be easier to adapt to your personal tastes or to use up what you have on hand. Here are a few ideas to mix it up.
- Add garlic to the vinaigrette
- Swap oregano for basil
- Use chevre instead of feta
- Add a can of drained, rinsed chickpeas for an extra boost of plant-based protein
- Toss in handfuls of fresh, chopped parsley, basil or dill
- Up the vegetables by adding in sliced grape tomatoes, chopped artichoke hearts or radishes.
- Skip the cheese to make it vegan
- Swap quinoa for bulgur, barley, or lentils
- Add chicken
- Take a page from our Snap Pea Salad and make it with Crispy Quinoa
Tips for Cooking with Quinoa
The star ingredient in this salad is quinoa, a nutrient-dense seed that is high in protein, fiber, and various vitamins and minerals. It’s also naturally gluten-free, making it a great option for people with celiac disease or gluten intolerance. However, sometimes quinoa can taste bitter, but there is an easy fix.
Quinoa has a coating that contains saponins, bitter-tasting bioactive compounds. They are naturally occurring and nothing to worry about, but they are why some people pass on this versatile seed. However, removing the saponins (and the bitterness along with it) is easy to do. Here’s how:
- Place quinoa in a fine mesh sieve.
- Rinse the quinoa under running water while agitating the seeds.
What to Serve with Quinoa Salad
This, to me, is the quintessential meal prep salad. All the vegetables last for a while in the fridge. It tastes good at room temperature, making it a wonderful option for taking to a party or packing lunches.
This is also my, company-is-coming-over salad recipe. Quinoa cooks quickly and I almost always have these ingredients in my house. When I’m expecting friends and family, I make this Mediterranean quinoa salad recipe along with a fruit salad.
If it’s in the dead of winter I will probably make this Citrus Salad with Honey and Vanilla or when the weather is nice a berry salad like this Summer Fruit Salad recipe. If tomatoes are at peak season, Caprese Salad is always on the table.
When it comes to main meal pairings, I’m a huge fan of Broiled Salmon with Lodolemono Dressing or for something more casual Salmon Burgers. When I’m not in the mood for fish, then Lemon Garlic Chicken is usually on my mind.
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Mediterranean Quinoa Salad with Peppers, Cucumbers, Olives and Feta
Ingredients
- 1 cup quinoa
- 1 lemon
- 1 teaspoon oregano
- 3/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4 cup extra virgin olive oil
- 4 scallions (white and green parts)
- 2 bell peppers (red, yellow or orange)
- 1/2 cup pitted Kalamata olives, drained
- 1 English cucumber
- 1/2 cup crumbled feta cheese
Instructions
- Cook the quinoa. Rinse the quinoa well under cold running water. Cook according to package instructions.
- Make the dressing. While the quinoa cooks, add the juice and zest of the lemon to a serving bowl, along with the oregano, salt, and pepper. Whisk in the olive oil. Taste and adjust the seasoning to your liking.
- Dress the quinoa. Once the quinoa is tender and has finished cooking, add it to the bowl with the dressing. Stir to coat and allow the quinoa to absorb the lemon dressing. Let it cool completely before adding the vegetables.
- While the quinoa cools, chop the vegetables, adding them to the quinoa as you go. Trim and slice the scallions, chop the peppers, and run your knife across the olives to break them into smaller pieces. Slice the cucumber in half, then into quarters, and slice. Add the bowl and stir. Finish with feta and serve. You can dress it up by garnishing it with fresh oregano leaves, but that's entirely optional.
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Notes
- Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams, and spices.
- A Quick Note About Olive Oil: Olive oil is more than just a tasty addition to a recipe or a way to saute vegetables. It’s loaded with healthy fats and antioxidants, which means in addition to tasting great, it’s good for you. We have written a few guides to help you dig deeper into why olive oil is so beloved in Mediterranean cooking.
I’ve made this several times for just me and the wife and it has been great each time. Made some more when my daughter was staying and she demanded the recipe. I used the leftover lemon juice from making lemoncello and added grape tomatoes and a bit more feta and cucumber. She added some tziki sauce, humus and chickpeas. Gave her the link to this site as there are many more recipes I’d like to try (falafel is next).
I’ve made this several times now. Absolutely delicious! I just made it for our Sunday dinner with the family. Even my picky grandchildren like it.
This is absolutely the best thing for summer! I substituted cherry tomatoes for the peppers and diced red onion for the scallions. The dressing is so good, I is it for other salads!
This recipe is everything! I make it for lunches, bring it to potlucks, etc. It’s just the absolute best!
Thanks so much, Janie! Love to hear that!
Wonderful, healthy salad! I had this at my friend’s house one day for lunch and had to have the recipe. I made it my own by adding garbanzo beans and sun-dried tomatoes. Looking forward to making this again!
Wonderful! Thanks, Heather!
Trying to learn to like Feta. Is there anything to look for when purchasing Feta? Brands you would recommend?
Hi, Mardell! We always recommend a sheep’s milk feta, sold as blocks in tubs of brine… that is what we use most often around here. If you have a local international or middle eastern markets, those are the best places to look. A few brands we enjoy that are usually more readily available include Costco’s Kirkland Organic Feta and Vigo Feta.
Absolutely delicious and easy to make. Thanks! Making a second batch in a week.
Wonderful! So glad it was a hit!
OMG Super yummy! Gr8 texture & tastes out of this world! I added a can of chickpeas to the salad and served it alongside a chicken thigh. Hubby was over the moon!
Thanks again for another home run!
Thanks so much for the great review, Roxanne!
So delicious and easy to make! I used tricolor quinoa and added the optional garlic (how is garlic even optional??) and halved grape tomatoes. I also threw in some chopped mint leaves. This will definitely be a staple in our house this summer!
I tasted a wonderful quiona greek salad with mint, red onion, pistachios, chick peas and feta cheese. However the person who make it only gave me the ingredients not the recipe..
can you help me to make this salad for my family?
Wonderful combination of flavors! So delicious and nutritious! I make the quinoa in the Instantpot in no time. I keep making this recipe for my week of lunches. Yummy!
Wonderful! This one is truly perfect for meal prep!
Delicious! Enjoyed by all. Thank you !!!!
This is so yummy I’m going to eat too much! It was easy also!
This was a big hit at a potluck I took it to last night. Delicious!
I can’t believe how easy and good this was the first time I made it. Its very authentic greek tasting and comes together very quickly and simply.
Thanks so much, glad you enjoyed it!
This is really an easy salad to make and it is so delicious! It comes together very quickly especially since the quinoa has to cool and it’s added to the dressing before the veggies. It’s so customizable too!! Thank you Summer!
So glad you love it, Susan!!