Ingredients
Quinoa
- 1 cup uncooked quinoa, rinsed thoroughly
- 2 cups water (or low-sodium vegetable broth for extra flavor)
- ½ tsp fine sea salt
Salad
- 1 English cucumber, diced (about 1½ cups)
- 1 cup cherry tomatoes, halved
- ½ red onion, finely diced
- ½ cup pitted Kalamata olives, halved
- ⅔ cup crumbled feta cheese (about 4 oz)
- ⅓ cup fresh flat-leaf parsley, chopped
- 2 tbsp fresh mint, finely chopped (optional)
Lemon-Olive Oil Dressing
- ⅓ cup extra-virgin olive oil
- 3 tbsp fresh lemon juice (about 1 large lemon)
- 1 small garlic clove, finely grated or minced
- 1 tsp Dijon mustard
- 1 tsp dried oregano
- ½ tsp fine sea salt
- ¼ tsp freshly ground black pepper
Instructions
Rinse 1 cup quinoa under cold running water in a fine-mesh sieve for 30 seconds — this removes the bitter saponin coating that natural quinoa carries.
Combine the rinsed quinoa, 2 cups water, and ½ tsp salt in a saucepan. Bring to a boil, then reduce to low, cover, and simmer 12–13 minutes until the water is absorbed and tiny tails appear on the grains.
Remove from heat, leave covered for 5 minutes, then fluff with a fork. Spread the quinoa on a sheet pan to cool completely — warm quinoa wilts the cucumbers and tomatoes.
While the quinoa cools, dice the cucumber, halve the cherry tomatoes, finely dice the red onion, halve the olives, and chop the parsley and mint.
In a small jar, combine olive oil, lemon juice, grated garlic, Dijon, oregano, salt, and pepper. Seal and shake vigorously for 20 seconds until emulsified into a glossy dressing.
In a large bowl, combine cooled quinoa, vegetables, olives, herbs, and feta. Pour the dressing over and toss gently until every grain is coated. Taste and adjust salt and lemon — chill 15 minutes for the flavors to meld.
Personal Tips
- Always rinse the quinoa. Even pre-rinsed brands still carry residual saponin — the bitter coating that makes salads taste soapy. A 30-second rinse in a fine-mesh sieve fixes it. I learned this the hard way after my first batch tasted like dishwater.
- Cool the quinoa fully before tossing. I tried mixing while it was still warm and the cucumbers turned limp within 10 minutes. Spread it on a sheet pan and you cut cooling time in half versus leaving it in the pot.
- Soak the red onion if it bites. Raw red onion can dominate. I rinse the diced onion in cold water for 5 minutes, then drain — it stays crunchy but loses the harsh edge. A small step that makes the salad taste restaurant-clean.
- Dress on the side for meal prep. If you are packing for the week, store the dressing in a separate jar and toss in the morning. The salad keeps 4 days dry, but only 2 once dressed before the cucumber waters out.
- Use real olive oil and real feta. This salad has nowhere to hide — bland oil and rubbery feta will sink it. I splurge on a Greek extra-virgin olive oil and block feta in brine; the flavor difference is immediately obvious.
Nutrition (per serving)
Nutrition (per serving): 1.5 cups | USDA FoodData Central, calculated estimates
Tags
Frequently Asked Questions
How do you cook quinoa for salad?
Can I make Mediterranean quinoa salad ahead of time?
Is Mediterranean quinoa salad healthy?
What goes with Mediterranean quinoa salad?
Can I freeze Mediterranean quinoa salad?
Dietary Restrictions
Allergens
Not Suitable For
- Vegans (contains feta)
- Lactose-intolerant (unless modified)
Modifications
- Make it vegan by swapping feta for cubed marinated tofu or 1 cup canned chickpeas (drained and rinsed).
- Make it dairy-free by simply omitting the feta and adding ¼ cup toasted pine nuts for richness.
- Use certified gluten-free Dijon mustard for a fully gluten-free version — quinoa itself is naturally gluten-free.
