Light and Fresh Mediterranean Quinoa Salad

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-01 · Updated 2026-04-01

A vibrant salad with quinoa, cherry tomatoes, cucumbers, and feta, dressed in a zesty lemon-olive oil blend for a light, refreshing meal. This mediterranean-inspired salads (vegetarian) ready in about 30 minutes pairs quinoa, cherry tomatoes, cucumber into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 220 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup quinoa
• 1 cup cherry tomatoes
• 1 medium cucumber
• 1/4 cup red onion
• 1/2 cup feta cheese
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1/4 cup fresh parsley
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Step 1: Rinse 1 cup quinoa under cold water. Bring 2 cups water to a boil, add quinoa, reduce heat, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork.
2. Step 2: Dice 1 medium cucumber into 1/2-inch cubes. Halve 1 cup cherry tomatoes. Finely chop 1/4 cup red onion and 1/4 cup fresh parsley.
3. Step 3: In a large bowl, combine cooked quinoa, cucumber, tomatoes, red onion, and parsley. Crumble 1/2 cup feta cheese over the mixture.
4. Step 4: In a small bowl, whisk 2 tbsp olive oil, 1 tbsp lemon juice, 1/2 tsp salt, and 1/4 tsp black pepper. Pour the dressing over the salad and toss to coat evenly.