Mediterranean Quinoa Salad with Peppers, Cucumbers, Olives and Feta
This Mediterranean Quinoa Salad with Feta & Olives is a vibrant, protein-rich dish that brings together all the best flavors of the Mediterranean.
It’s made with fluffy quinoa, crisp vegetables, tangy feta, and briny Kalamata olives — all tossed in a zesty lemon-oregano dressing.
Perfect for a quick lunch, meal prep, or as a colorful side dish for grilled meats, this salad is healthy, refreshing, and ready in under 30 minutes.
Why You’ll Love This Recipe
- Fresh and nutritious: Packed with fiber, protein, and antioxidants.
- Easy to make ahead: Flavors improve as it chills.
- Customizable: Add chickpeas, tomatoes, or herbs to your liking.
- Perfect for any occasion: Great for lunch, dinner, potlucks, or picnics.
Ingredients
For the Salad
- 1 cup quinoa, rinsed well
- 2 cups water or vegetable broth
- 1 English cucumber, chopped
- 1 red bell pepper, diced
- 1/4 small red onion, finely chopped
- 3 scallions, thinly sliced
- 1/3 cup Kalamata olives, sliced
- 1/3 cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
- Optional: 1/4 cup cherry tomatoes, halved
For the Dressing
- 1/4 cup extra-virgin olive oil
- Juice and zest of 1 large lemon
- 1 teaspoon red wine vinegar (optional for tang)
- 1 teaspoon dried oregano
- 1 garlic clove, minced
- 3/4 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
Step-by-Step Instructions
Step 1: Cook the Quinoa
Rinse quinoa in a fine mesh sieve under cold water for 30 seconds.
Combine 1 cup quinoa with 2 cups water or broth in a medium saucepan. Bring to a boil, reduce heat, cover, and simmer for 15 minutes or until all liquid is absorbed.
Remove from heat, fluff with a fork, and set aside to cool.
Step 2: Prepare the Dressing
In a large mixing bowl, whisk together olive oil, lemon juice, zest, oregano, minced garlic, salt, and pepper.
For extra brightness, add a splash of red wine vinegar.
Step 3: Assemble the Salad
Once the quinoa has cooled slightly, add it to the bowl with the dressing. Toss to coat well so the grains absorb the flavor.
Step 4: Add Vegetables and Feta
Add cucumber, bell pepper, onion, scallions, parsley, and olives. Gently fold everything together.
Sprinkle in crumbled feta and mix lightly so it stays chunky.
Step 5: Serve or Chill
You can serve immediately for a warm version, or chill for at least 30 minutes to let the flavors blend.
It keeps well in the fridge for up to 3 days — perfect for meal prep.
Tips for Success
- Rinse quinoa: Always rinse to remove bitterness.
- Use quality olive oil: It makes a huge difference in flavor.
- Let it rest: The longer it chills, the more flavorful it becomes.
- Make it vegan: Omit or replace feta with a plant-based version.
Variations
- Add cherry tomatoes, artichoke hearts, or chickpeas for extra Mediterranean flair.
- Use mint or basil for a fresh herbal note.
- For a heartier version, top with grilled chicken or shrimp.
Storage and Serving
- Storage: Refrigerate in an airtight container for up to 3 days.
- Meal Prep: Divide into containers for easy weekday lunches.
- Serving Ideas: Great alongside grilled salmon, kebabs, pita bread, or hummus.
Nutrition (Approx. per serving)
- Calories: 290
- Protein: 8g
- Fat: 18g
- Carbohydrates: 25g
- Fiber: 3g
