Thought romaine had it in the bag? This quinoa salad proves once and for all that leafy greens don’t have to be the bed upon which all good Mediterranean flavors lay. Mediterranean Quinoa Salad spotlights all your regional favorites like briny olives and artichoke hearts, smoky roasted red peppers, fresh herbs, toasty pine nuts, and crisp cucumber. Customize with your choice of protein to transition this light and healthy flexitarian recipe from a side to a main.
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If this Mediterranean Quinoa Salad were a playlist, it’d definitely be a retrospective of great Mediterranean flavors. A combination of “Essentials” (olives and cucumbers), “Next Steps” (artichoke hearts and roasted red peppers), and “Deep Cuts” (toasted pine nuts and lemon).
On the other hand, if my relationship with quinoa were a playlist, it would feature tracks like “So Lonely,” “All by Myself,” and “One is the Loneliest Number.” Because in my house, eating any dish with quinoa typically looks like me eating alone.
To be fair, I have periodically created a quinoa recipe so stellar that the male residents of this house will actually make wisecracks about the taste and texture while eating it, instead of making wisecracks about the taste and texture of quinoa while not eating it. But usually, it’s an individual event.
I get it – lots of people feel a similar way about quinoa. So fine. Feel your feelings. This recipe isn’t for you. I’m not here to judge. And to prove it, I’m not even going to try to convert you (too much). More for me, you for you over there, you fellow quinoa-lover! So this “playlist” is dedicated to all the lovers out there, especially those who simultaneously love quinoa and love the perfect combination of bright, briny, zesty flavors you usually have to score from your neighborhood Greek or Italian place.
And if you’re now saying “I mean, quinoa tastes like what I imagine eating a bowlful of bugs would taste like, if I were so inclined, but boy do I love the flavors in greek salad and antipasto, so maybe…,” then perhaps your resident quinoa-lover will let you try a bite. If they’re so inclined.
Mediterranean Quinoa Salad Ingredients
- Quinoa: white, black, or red – any quinoa (or combination thereof) will do. See notes below for perfect preparation tips.
- Cucumber: make sure your cuke is crispity, crunchity, and quartered into bite-sized pieces.
- Artichoke Hearts: definitely looking for canned or jarred here, but keep an eye on seasoning so you don’t go overboard.
- Roasted Red Peppers: make your own if you have the time or inclination, but jarred is just fine. Again, watch how they’re prepared so you don’t overdo it on oil or seasoning.
- Olives: go for kalamatas – pitted and sliced in half.
- Pine Nuts: if I’ve said it once, I’ve said it a thousand times – toast those nuts!
- Fresh Herbs: don’t cheat. Fresher is better for taste, texture, and appearance in this dish.
How to Make this Mediterranean Quinoa Salad
If you’re big on flavor and texture, look no further. Mediterranean Quinoa Salad is bringing it by the forkful. As prepared, it’s perfect as a side dish with grilled chicken, lamb, or steak. Or, add your favorite plant based protein (white beans are terrific) for a vegan or vegetarian meal. This salad keeps for days, so bust out those meal prep containers!
- Toast the pine nuts in a non-stick skillet over medium high heat.
- Pine nuts burn easily, so keep an eye on them!
- Make the vinaigrette – combine olive oil, lemon juice, honey (or you favorite vegan sweetener), oregano, salt, and pepper until emulsified. Whisk it or shake, just ensure it’s well-combined.
- Prep the vegetables and add them to cooked quinoa.
- Pour the dressing over the salad (use half to start) then toss. Add more dressing to taste.
What’s the Best Way to Cook Quinoa?
You’ve got two main options: Instant Pot or Stovetop. I’ve done both, and love both.
Whether using an Instant Pot or a pan, the most important step to making super fluffy quinoa is rinsing before you cook it. This removes the quinoa’s natural coating (saponin), which can cause the cooked quinoa to clump, and can also make it taste bitter. Simply pour into a fine mesh sieve (the finer, the better so you don’t lose any grains) and rinse under cool water until it runs clear and the foaming subsides.
- Instant pot method: combine equal parts rinsed quinoa and water in the Instant Pot, plus salt and a tablespoon of olive oil (this helps prevent foaming). Cook for just 1 minute on high pressure (bearing in mind the time it takes for your Instant Pot to build pressure), and then allow the pressure to naturally release for 10 minutes. Remove the lid and fluff with a fork.
- Stovetop method: combine the rinsed quinoa with 2 cups of water (1:2 ratio) in a small sauce pot. Bring the liquid to a boil over high heat, then reduce to low. Cover and cook 15 minutes, or until all water is absorbed. Remove the pot from heat and allow the quinoa to sit an additional 5 minutes. Remove the lid and fluff with a fork.
Is Quinoa Salad Healthy?
Absolutely. Quinoa is a terrific source of plant-based protein. Alongside heaps of mediterranean inspired vegetables, this salad is darn near “superfood” status.
It’s also naturally vegetarian and gluten free, so it’s one my go-to flexitarian meal prep recipes when I know I’ll need a healthy (hehe) dose of veggies all week! Want to go vegan? Simply swap out the honey in the vinaigrette for agave nectar.
How to Store Quinoa Salad
Mediterranean Quinoa Salad is a cure-all for the meal prep blues. It will keep in your fridge for up to 5-7 days (!!!) in a sealed container. You can mix and match meals all week long.
Pro Tip: if you’re stocking up for a weekly meal prep and want to use add-ins (see below), leave ’em on the side. Add cheese and protein just before serving to keep those perishables as fresh as possible.
Make It Your Way
- Add cheese: feta, crumbly goat cheese, or ricotta salata (a harder, aged ricotta cheese, so good) will compliment well and keep your salad in a Medi state of mind.
- Add beans: beans are a natural addition to quinoa salads because they tend to keep just as well as quinoa does. White beans and chickpeas are terrific additions. One can (rinsed and drained) or two cups cooked is the right proportion for adding more bulk and protein, and to make this salad a full meal.
- Add chicken: straight up sliced or diced grilled chicken is very complimentary for all you carnivores.
More Quinoa Recipes
- Southwestern Black Bean Quinoa Salad
- Broccoli Quinoa Salad
- Salmon Quinoa Salad with Honey Soy Dressing
- Quinoa Pilaf with Cherries and Pine Nuts
- Black Bean Sweet Potato Quinoa Bowls
Did you make this Mediterranean Quinoa Salad? I’d love to know how it turned out! Leave a comment and a rating below.
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Recipe
Mediterranean Quinoa Salad
Print Recipe Rate this Recipe Pin RecipeRecommended Equipment
- Fine mesh sieve
- Small Sauce Pot
Ingredients
- 1 c dry quinoa – see notes for cooking instructions
- ½ english cucumber, diced
- 1 14- oz can artichoke hearts, drained and halved
- 1 c roasted red peppers, diced
- ½ c kalamata olives, halved
- ½ c loosely packed parsley leaves, chopped
- 2 tbsp loosely packed oregano leaves, chopped
- ½ c pine nuts, toasted
Lemon Vinaigrette
- ¼ c olive oil
- 2 tbsp lemon juice
- 1 tbsp honey, or agave nectar
- ¼ tsp dried oregano
- ½ tsp kosher salt
- ½ tsp cracked black pepper
Instructions
- Place quinoa into a fine mesh sieve and rinse until cool running water until the quinoa no longer foams (the foaming you see is the bitter coating being rinsed from the quinoa). Cook according to preference; see notes below.
- Heat a skillet over medium hight heat. Add the pine nuts to the dry skillet and toast, tossing frequently, until the nuts are golden brown and very fragrant, about 5 minutes.
- Make the vinaigrette. Combine the olive oil, lemon juice, honey, oregano, salt and pepper in a lidded jar. Shake until emulsified.
- Combine the cooked quinoa with the cucumber, artichoke hearts, roasted red peppers, olives, parsley, oregano and pine nuts in a large bowl. Pour the dressing over the quinoa salad, then toss to combine. Serve warm, at room temperature, or chilled.
Notes
- Instant pot method: combine equal parts rinsed quinoa and water in the Instant Pot, plus salt and a tablespoon of olive oil (this helps prevent foaming). Cook for just 1 minute on high pressure (bearing in mind the time it takes for your Instant Pot to build pressure), and then allow the pressure to naturally release for 10 minutes. Remove the lid and fluff with a fork.
- Stovetop method: combine the rinsed quinoa with 2 cups of water (1:2 ratio) in a small sauce pot. Bring the liquid to a boil over high heat, then reduce to low. Cover and cook 15 minutes, or until all water is absorbed. Remove the pot from heat and allow the quinoa to sit an additional 5 minutes. Remove the lid and fluff with a fork.
Bev
So yummy, and it’s the kind of meal that I feel energized & great eating! It’s very versatile and easy to portion out. I wonder if this would freeze decently? It seems like yes, as long as components that don’t freeze well are added in later (thinking of how precooked salmon dries out in the freezer, for instance). Thank you for this recipe; I can’t wait to experiment with adding different components, like zucchini/yellow squash/onions, tofu (pressed, corn starched, seasoned, & tossed in a frying pan with…something…first…), and perhaps mixing different grains in (like farro, perhaps). I’m also looking forward to playing with different dressings. I’ve enjoyed the prepared quinoa salad cups, but it seems like this has the potential to be very cost-effective, comparatively. If I find a novel and addictive combination, I’ll be back to let you know…but you’ve included lots of ideas to keep me busy awhile, so don’t be surprised if it takes some time!
Also, I’m ridiculously excited to have an excuse to add more pine nuts into my diet. Danielle, you ROCK!