• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Our Salty Kitchen
  • Browse All Recipes
  • Season
    • Fall Recipes
    • Spring Recipes
    • Summer Recipes
    • Winter Recipes
    • Holiday Recipes
  • Diet
    • Gluten Free
    • Grain Free
    • Keto
    • Paleo
    • Vegan
    • Vegetarian
    • Whole30 Recipes
  • Course
    • 30 Minute Meals
    • Appetizers
    • Breakfast
    • Condiments and Sauces
    • Desserts
    • Cocktails
    • Main Dishes
    • Pasta
    • Salads
    • Side Dishes
    • Soups and Stews
  • Method
    • Instant Pot Recipes
    • Air Fryer
    • Slow Cooker
    • Grilling Recipes
    • Stir Fry
  • About
    • Let’s Collaborate!
    • Recipe Photography for Food Bloggers
    • Photography Portfolio
    • License Images
    • Contact Us
    • Privacy Policy
    • Bloglovin
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About
  • All Recipes
  • Main Dishes
  • Side Dishes
  • Salads
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    You are here: Home » Meal Type » Salads » Mediterranean Quinoa Salad

    Mediterranean Quinoa Salad

    August 25, 2020 By Danielle Esposti 1 Comment

    May contain affiliate links.See our Privacy Policy and disclosure.

    Go to Recipe
    Pinterest image for a mediterranean quinoa salad with olives, artichokes, and pine nuts.
    Pinterest image for a vegan and gluten free quinoa salad with mediterranean vegetables and lemon oregano dressing.
    Pinterest collage for a vegan and gluten free quinoa salad with mediterranean vegetables and lemon oregano dressing.
    Pinterest collage for a mediterranean quinoa salad with olives, artichokes, and pine nuts.

    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.

    Jump to:
    • Mediterranean Quinoa Salad Ingredients
    • How to Make this Mediterranean Quinoa Salad
    • What’s the Best Way to Cook Quinoa?
    • Is Quinoa Salad Healthy?
    • How to Store Quinoa Salad
    • Make It Your Way
    • More Quinoa Recipes
    • Recipe


    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.

    Side view, mediterranean quinoa salad on a white plate with a silver fork.


    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

    The ingredients for a mediterranean quinoa salad arranged on a cutting board on cement background.
    • 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!

    Toasted pin nuts in a skillet.
    • Toast the pine nuts in a non-stick skillet over medium high heat.
    • Pine nuts burn easily, so keep an eye on them!
    A collage showing to make a quinoa salad.
    • 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.

    Side view, vegan quinoa salad on a white plate with a silver fork focused on an artichoke heart.

    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
    Two servings of mediterranean quinoa salad on a cement background with a grey linen napkin.

    Did you make this Mediterranean Quinoa Salad? I’d love to know how it turned out! Leave a comment and a rating below.

    While you’re at it, let’s be friends – follow me on Pinterest and Instagram for the latest and greatest.

    Recipe

    A large mixing bowl of vegan quinoa salad with mediterranean style vegetables including artichoke hearts, olives, and roasted red peppers.

    Mediterranean Quinoa Salad

    No ratings yet
    Author: Danielle Esposti
    Print Recipe Rate this Recipe Pin Recipe
    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 vegan or vegetarian meal. This salad keeps for days, so hello delicious meal prep.
    Prep Time: 15 mins
    Cook Time: 15 mins
    Quinoa Resting Time: 5 mins
    Total Time: 35 mins
    Servings : 6 as a side dish
    Calories: 345

    Recommended Equipment

    • Fine mesh sieve
    • Small Sauce Pot
    • 6-Quart Instant Pot
    • Large Mixing Bowl

    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

    How to Cook Quinoa
    • 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.
    Storage:  store leftovers in an a sealed container in the fridge for 5-7 days. Very perishable add-ins like chicken and cheese should be added to preference just before serving. 

    Nutrition Information

    Calories: 345kcal (17%), Carbohydrates: 32g (11%), Protein: 7g (14%), Fat: 20g (31%), Saturated Fat: 3g (15%), Polyunsaturated Fat: 2g, Monounsaturated Fat: 7g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 559mg (23%), Potassium: 207mg (6%), Fiber: 5g (20%), Sugar: 5g (6%), Vitamin A: 14% (14%), Vitamin C: 31% (31%), Calcium: 18% (18%), Iron: 10% (10%)
    Did you make this recipe?Mention @oursaltykitchen or tag #oursaltykitchen!
    « Lavender Gin Sour Cocktail
    Healthy Chicken Teriyaki Bowls »

    Disclaimer: This post and the recipe card may contain affiliate links, which means we receive a small commission (at no cost to you!) if you make a purchase using these links. Rest assured, we only endorse products we own and truly love!

    1 Comment
    Filed Under: Gluten Free, Salads, Vegan, Vegetarian

    Reader Interactions

    Trackbacks

    1. Mediterranean Chickpea Salad (with VIDEO!) | Our Salty Kitchen says:
      September 14, 2020 at 1:29 pm

      […] Mediterranean Quinoa Salad […]

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Welcome to Our Salty Kitchen! We create real food for real people. Our whole foods recipes are seasonal, locally sourced, and simply prepared. Learn More! 

    Footer

    ABOUT US      CONTACT US      PRIVACY POLICY 

    A collage of publication logos that have featured recipes and photography from Our Salty Kitchen.

    Footer

    Privacy

    Privacy Policy

    Let's ConnecT

    • Facebook
    • Instagram
    • Pinterest

    About Us

    Contact

    Copyright © 2023 Our Salty Kitchen

    234 shares