Go Back
–+ servings
Mediterranean quinoa salad with cucumber, tomato, yellow bell pepper, red onion, feta cheese, and fresh basil piled in a rustic bowl.

Mediterranean Quinoa Salad with Cucumber, Tomato, and Feta

Nesting Lane
Mediterranean Quinoa Salad with Cucumber, Tomato, and Feta is a fresh healthy lunch meal prep recipe with quinoa, vegetables, herbs, and lemon dressing.
No ratings yet

Recipes are written with one action per step for accessibility. Short lines. Fewer rereads. A calmer kitchen on mobile or desktop.

Print Recipe Save to Pinterest
Prep Time 20 minutes
Cook Time 15 minutes
Cooling Time 10 minutes
Total Time 45 minutes
Course Salad
Cuisine Mediterranean
Servings 6

Equipment

Medium Saucepan
Fine Mesh Strainer
Cutting Board
Chef's Knife
Large Mixing Bowl
Small Bowl
Measuring Spoons
Measuring Cup
Forks

Ingredients
 

For the quinoa salad:

  • 1 cup uncooked quinoa rinsed well
  • 2 cups water
  • 1 cup diced cucumber
  • 1 cup diced tomatoes
  • 1 cup diced yellow or orange bell pepper
  • ½ cup diced red onion
  • ½ cup diced zucchini
  • ½ cup crumbled feta cheese
  • ¼ cup fresh basil chopped
  • 2 tablespoon fresh parsley chopped

For the lemon herb dressing:

Instructions
 

  • Add the rinsed quinoa and water to a medium saucepan. Bring to a boil over medium high heat. Once boiling, reduce the heat to low, cover with the lid, and simmer for about 12 to 15 minutes, or until the water is absorbed and the quinoa is tender.
  • Remove the pan from the heat. Fluff the quinoa with a fork and let it cool for about 10 minutes, so it is just warm, not hot.
  • While the quinoa cools, prepare the vegetables. Dice the cucumber, tomatoes, bell pepper, red onion, and zucchini and place them in a large mixing bowl.
  • Add the cooled quinoa to the bowl with the vegetables. Stir in the feta cheese, basil, and parsley.
  • In a small bowl or jar add the olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, salt, and black pepper. Whisk or shake until the dressing looks smooth and slightly thickened.
  • Pour the dressing over the quinoa mixture. Toss gently until everything is coated and the vegetables and quinoa are evenly mixed. Taste and adjust the seasoning with a little more salt, pepper, or lemon juice if needed.
  • Transfer the salad to a serving bowl and garnish with a few extra basil leaves on top to match the photo. Serve right away or cover and chill for up to 4 hours before serving.

Notes

6 WW Smart Points

Tips and Tricks

Rinse the quinoa well - Use a fine mesh strainer and rinse the quinoa under cool water before cooking. This helps remove the bitter coating.
Cool the quinoa before mixing - Let the quinoa cool before adding it to the vegetables. Hot quinoa can soften the vegetables and melt the feta.
Dice the vegetables close to the same size - Smaller, even pieces make the salad easier to mix and serve.
Add the dressing before chilling - The quinoa soaks up the dressing as it sits, which gives the salad more taste.
Taste before serving - Quinoa can absorb salt and lemon as it rests. Add a little more salt, pepper, or lemon juice before serving if needed.

Storing and Reheating

Store in the Refrigerator - Place the salad in an airtight container. Refrigerate for up to 3 days.
Meal Prep Storage - Divide the salad into individual containers for lunches. Stir before serving.
Do Not Freeze - This salad does not freeze well because the cucumber, tomatoes, and feta can change texture.
Serve Chilled - Serve straight from the refrigerator or let it sit at room temperature for 10 minutes before serving.

Nutrition

Calories: 207kcalCarbohydrates: 25gProtein: 8gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 2mgSodium: 138mgPotassium: 359mgFiber: 3gSugar: 3gVitamin A: 1013IUVitamin C: 41mgCalcium: 44mgIron: 2mg
Tried this recipe? Let us know what you think!Mention @nestinglane or tag #nestinglane