Mediterranean Quinoa Salad

Ingredients

• 185 g (1 cup)dry quinoa, rinsed thoroughly
• 415 ml (1¾ cups)water or vegetable broth
• 1 largeEnglish cucumber, diced
• 568 ml (1 pint)cherry tomatoes, halved
• 1red bell pepper, diced
• 75 g (½ cup)red onion, finely diced
• 75 g (½ cup)Kalamata olives, halved
• 75 g (½ cup)feta cheese, crumbled
• 15 g (¼ cup)fresh parsley, chopped
• 10 g (¼ cup)fresh mint, chopped
• 60 ml (¼ cup)extra-virgin olive oil
• 45 ml (3 tablespoons; about 1 large lemon)fresh lemon juice
• 1 teaspoondried oregano
• ½ teaspoonsalt
• ¼ teaspoonblack pepper

Instructions

1. 1

   Rinse the quinoa

   Rinse the quinoa in a fine-mesh strainer under cold water for 30 seconds, until the water runs clear.

2. 2

   Bring to a boil

   Put the rinsed quinoa and water or vegetable broth in a medium saucepan. Bring to the boil over high heat.

3. 3

   Simmer the quinoa

   Turn the heat to low, cover and simmer for 15 minutes. Take the pan off the heat and leave it covered for 5 minutes.

4. 4

   Cool the quinoa

   Fluff the quinoa with a fork, then spread it on a baking sheet to cool quickly.

5. 5

   Prepare the vegetables

   While the quinoa cools, dice the cucumber and bell pepper, halve the cherry tomatoes and finely dice the red onion. If you like, soak the onion in cold water for 10 minutes to soften its bite, then drain it.

6. 6

   Chop the herbs

   Chop the fresh parsley and mint.

7. 7

   Mix the dressing

   Combine the olive oil, lemon juice, dried oregano, salt and black pepper in a small bowl or jar. Whisk until emulsified.

8. 8

   Combine the salad

   In a large mixing bowl, combine the cooled quinoa, cucumber, tomatoes, bell pepper, red onion, olives, parsley and mint.

9. 9

   Dress and toss

   Pour the dressing over the salad and toss gently with a rubber spatula until everything is evenly coated.

10. 10

    Fold in feta

    Gently fold in the crumbled feta cheese.

11. 11

    Chill before serving

    Cover the bowl and refrigerate for at least 30 minutes to let the flavours meld. For best results, make the salad a day ahead.

What is Mediterranean quinoa salad?

This is a grain-based salad in the Mediterranean style, combining quinoa with fresh vegetables, herbs, olives, feta and a lemony dressing. Quinoa originated in the Andean region of South America, while the other ingredients evoke familiar Mediterranean flavours.

Here, cooling the cooked quinoa before dressing it helps the vegetables stay crisp. Fresh mint and parsley brighten the salty olives and feta.

Nutrition and macros by portion

The nutrition label shows one serving as written: 380 calories, 0g protein, 0g carbs, 0g fat.

Quinoa provides most of the carbohydrates, while olive oil and feta contribute much of the fat; feta also supplies some protein. Pair a serving with extra vegetables and a protein-rich side such as grilled fish or chickpeas for a more complete plate.

Why rinse the quinoa?

Rinsing: wash the quinoa under cold water for the full 30 seconds, until the water runs clear. This helps remove its naturally bitter-tasting surface coating.

Cooking liquid: water keeps the flavour neutral, while vegetable broth adds savouriness. Use either option in the same quantity.

Getting the quinoa fluffy

Gentle heat: after bringing the pan to the boil, cover it and simmer on low for 15 minutes. Letting it stand covered for another 5 minutes gives the grains time to finish steaming.

Cooling: fluff the quinoa and spread it in a thin layer on a baking sheet. Let it cool before mixing so it doesn't wilt the herbs or warm the chopped vegetables.

Balancing the dressing

Emulsion: whisk the olive oil, lemon juice, oregano, salt and pepper until they come together. If using a jar, seal it and shake until combined.

Seasoning: olives and feta bring plenty of savoury, salty flavour, so taste the dressed salad before adding extra salt.

Keeping the vegetables crisp

Even pieces: cut the cucumber and pepper into similar-sized dice so they mix evenly with the quinoa. Halving the tomatoes and olives helps distribute their flavour through the bowl.

Onion: soaking the diced red onion in cold water for 10 minutes is optional, but it takes the edge off its sharpness. Drain it well before adding it to the salad.

Chilling and serving

Resting time: chill the salad for at least 30 minutes so the lemon and herbs can season the quinoa. Making it a day ahead gives the flavours longer to meld.

Serving ideas: serve it on its own for lunch, or alongside grilled vegetables, fish or chicken for a more substantial meal.

Recipe notes & tips

• Rinse the quinoa thoroughly to help prevent a bitter flavour.
• Spread the cooked quinoa out so it cools faster before mixing.
• Drain soaked red onion well so it does not add excess water to the salad.
• Whisk the dressing just before pouring it over the salad.
• Fold in the feta gently to keep some of its crumbly texture.

Variations

• Add chickpeas: fold in drained chickpeas for a heartier salad.
• Use another herb: replace some or all of the mint with extra parsley.
• Add leafy greens: serve the salad over rocket or baby spinach.
• Swap the olives: use another briny olive variety if Kalamata olives are unavailable.
• Make it dairy-free: leave out the feta and check that your broth is suitable.

Common mistakes to avoid

• Skipping the rinse: unrinsed quinoa can taste bitter; rinse it under cold water until the water runs clear.
• Cooking on high heat: the liquid may evaporate too quickly; reduce the heat to low after bringing it to the boil.
• Mixing while warm: hot quinoa can soften the vegetables; spread it out and let it cool first.
• Adding feta too roughly: it can break down into the dressing; fold it in gently at the end.
• Serving without a rest: the flavours may seem separate; refrigerate the salad for at least 30 minutes.

How to store

Store covered in the refrigerator and eat within 3 days. Serve chilled or let it sit out briefly before eating; this salad is best enjoyed cold rather than reheated.

Frequently asked questions