Mediterranean Quinoa Salad

By AislePrompt Editorial · Published 2026-03-23 · Updated 2026-03-23

A refreshing and protein-packed salad with quinoa, vegetables, and feta. This Mediterranean-inspired salad recipe (vegetarian), ready in about 30 minutes, pairs quinoa, cucumber, cherry tomatoes 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 340 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, uncooked quinoa
• 1, diced cucumber
• 1 pint, halved cherry tomatoes
• 1, diced red bell pepper
• 1/2 cup, halved kalamata olives
• 1/2 cup, crumbled feta cheese
• 1/4 cup, diced red onion
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• to taste salt

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Instructions

1. Step 1: Rinse 1 cup uncooked quinoa under cold water in a fine-mesh strainer to remove saponins, then transfer to a medium saucepan. Add 2 cups water (use a 2:1 water-to-quinoa ratio), bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat, let sit covered for 5 minutes, then fluff with a fork and let cool completely at room temperature for 30 minutes. Tip: Rinsing prevents a bitter taste and ensures even cooking.
2. Step 2: In a large mixing bowl, add 1 diced cucumber (cut into 1/2-inch cubes), 1 pint halved cherry tomatoes, 1 diced red bell pepper (cut into 1/2-inch strips), 1/2 cup halved kalamata olives, and 1/4 cup diced red onion (thinly sliced). Use a spatula to gently press and toss ingredients until all pieces are evenly distributed and no large clumps remain.
3. Step 3: In a small bowl, whisk together 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp dried oregano, and salt to taste (start with 1/2 tsp, adjust as needed). Continue whisking until the dressing becomes slightly emulsified and glossy, about 30 seconds. Tip: Add salt after combining liquids to avoid clumping the feta cheese later.
4. Step 4: Pour the dressing over the cooled quinoa mixture in the large bowl. Use a silicone spatula to fold the ingredients together gently for 2–3 minutes, ensuring the quinoa is evenly coated and the vegetables are well distributed. Tip: Avoid overmixing to maintain the crunch of the cucumber and bell pepper.
5. Step 5: Sprinkle 1/2 cup crumbled feta cheese over the salad, using a spoon to gently press it into the mixture. Toss once more to combine, then transfer to an airtight container. Refrigerate for at least 30 minutes before serving to allow flavors to meld. Tip: Add feta at the end to prevent it from becoming soggy.
6. Step 6: Serve chilled or at room temperature, garnished with additional olive oil drizzled over the top if desired. The salad should be refreshing, with a slight tang from the lemon and a creamy texture from the feta.