Hello, my wonderful foodies! Today, we’re diving headfirst into a bowl of pure sunshine and goodness with this absolutely irresistible Mediterranean Quinoa Salad Bowl. If you’re anything like me, you crave meals that are not only incredibly delicious but also vibrant, nourishing, and ridiculously easy to throw together. Well, my friends, you’ve hit the jackpot! This salad bowl ticks all those boxes and more, bringing the sun-drenched flavors of the Mediterranean straight to your kitchen.
Imagine fluffy quinoa, crunchy cucumbers, juicy tomatoes, briny olives, creamy feta, and fresh herbs, all tossed in a bright, zesty lemon-herb dressing. It’s a symphony of textures and tastes that will transport your taste buds to a seaside cafe in Greece or a bustling market in Italy. This isn’t just a salad; it’s a celebration of fresh, wholesome ingredients that work together in perfect harmony.
What I adore most about this Mediterranean Quinoa Salad Bowl is its versatility and incredible health benefits. Quinoa, often hailed as a superfood, provides a complete protein source, keeping you feeling full and energized. Combined with a rainbow of vegetables, healthy fats from olive oil and olives, and the unmistakable tang of lemon, it’s a meal that truly makes you feel good from the inside out. It’s the kind of meal that fuels your body without sacrificing an ounce of flavor.
This recipe is perfect for a quick weeknight dinner, a healthy lunch to pack for work, or even a fantastic dish to bring to your next potluck. It holds up beautifully in the fridge, making it an excellent candidate for meal prep. In fact, if you’re looking for more ways to kickstart your clean eating journey, check out our guide to 10 healthy summer meal ideas – this salad fits right in!
One of the joys of this recipe is how easily you can customize it. Don’t have chickpeas? Add white beans! Not a fan of feta? Try goat cheese or skip it for a vegan option. Want to boost the protein even more? Grilled chicken, salmon, or even shrimp would be fantastic additions. If you love exploring new ways to make easy summer salads, you’ll find endless possibilities with this bowl.
The secret to those authentic Mediterranean flavors lies in the quality of your ingredients and the simple yet impactful dressing. Fresh lemon juice, good quality olive oil, and a generous sprinkle of dried oregano and fresh parsley are non-negotiable for that signature bright and herbaceous taste. Trust me, once you master this dressing, you’ll want to put it on everything!
So, whether you’re a seasoned chef or a kitchen novice, get ready to whip up a batch of this glorious Mediterranean Quinoa Salad Bowl. It’s truly a game-changer for healthy, delicious eating. Let’s get cooking!
Ingredients
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1 cup Quinoa (uncooked)
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2 cups Vegetable broth or water
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1 large Cucumber (diced)
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1 pint Cherry tomatoes (halved)
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1/2 cup Red onion (finely diced)
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1/2 cup Kalamata olives (pitted and halved)
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1 (15-oz) can Chickpeas (rinsed and drained)
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1/2 cup Feta cheese (crumbled)
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1/4 cup Fresh parsley (chopped)
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1/4 cup Fresh mint (chopped (optional))
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1/4 cup Olive oil (extra virgin)
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3 tbsp Lemon juice (freshly squeezed)
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1 tsp Dried oregano
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1/2 tsp Salt (or to taste)
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1/4 tsp Black pepper (freshly ground, or to taste)
Instructions
Rinse the quinoa thoroughly under cold water. Combine the rinsed quinoa and vegetable broth (or water) in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed and quinoa is fluffy.
💡 Tip: Rinsing quinoa removes saponin, which can make it taste bitter.
Once cooked, remove the quinoa from heat and let it sit, covered, for 5 minutes. Then, fluff it with a fork and spread it out on a baking sheet or large plate to cool completely. This prevents the salad from becoming soggy.
💡 Tip: Cooling the quinoa quickly stops the cooking process and helps it maintain its texture.
While the quinoa cools, prepare your dressing. In a small bowl, whisk together the olive oil, fresh lemon juice, dried oregano, salt, and black pepper until well combined.
In a large mixing bowl, combine the cooled quinoa, diced cucumber, halved cherry tomatoes, finely diced red onion, pitted Kalamata olives, rinsed and drained chickpeas, crumbled feta cheese, chopped fresh parsley, and optional fresh mint.
Pour the dressing over the salad ingredients. Toss gently until everything is evenly coated and well mixed. Taste and adjust seasoning if necessary, adding more salt, pepper, or lemon juice to your preference.
Serve immediately, or for best flavor, cover and refrigerate for at least 30 minutes to allow the flavors to meld. This salad is also excellent for meal prep and can be stored in an airtight container in the refrigerator for up to 3-4 days.
💡 Tips
- Don't Overcook Quinoa: Fluffy quinoa is key! Follow the liquid-to-grain ratio and cooking time carefully. Overcooked quinoa can become mushy.
- Fresh Herbs are a Must: While dried oregano is great, fresh parsley and mint elevate the flavors significantly. Don't skip them if you can help it!
- Cool Quinoa Completely: Adding warm quinoa to fresh vegetables can make them wilt. Ensure your quinoa is fully cooled before mixing.
- Customize Your Veggies: Feel free to add other Mediterranean-friendly vegetables like bell peppers, spinach, or artichoke hearts.
- Let it Sit: The flavors really deepen and meld after the salad has had some time to chill in the fridge. It's often even better the next day!
🎨 Variations
- Add Protein: Boost your bowl with grilled chicken, baked salmon, pan-seared shrimp, or even hard-boiled eggs.
- Make it Vegan: Omit the feta cheese or substitute with a dairy-free feta alternative.
- Spice it Up: Add a pinch of red pepper flakes to the dressing for a subtle kick.
- Different Grains: Instead of quinoa, try couscous, farro, or even brown rice for a different texture.
- Extra Creaminess: Stir in a tablespoon or two of hummus or a dollop of Greek yogurt for a creamy element.
📊 Nutrition
Recipe FAQs
Can I make this Mediterranean Quinoa Salad Bowl ahead of time?
Absolutely! This salad is fantastic for meal prep. You can prepare it up to 3-4 days in advance and store it in an airtight container in the refrigerator. The flavors actually get better over time!
What kind of quinoa should I use?
Any type of quinoa (white, red, black, or tri-color) will work perfectly in this recipe. White quinoa tends to be the fluffiest, while red and black have a slightly chewier texture and a nuttier flavor.
Can I add other vegetables to this salad?
Yes, definitely! This recipe is very flexible. Feel free to add diced bell peppers, chopped spinach, thinly sliced zucchini, or even roasted vegetables like eggplant or zucchini for an extra layer of flavor and nutrition.
I hope you fall in love with this Mediterranean Quinoa Salad Bowl as much as I have! It's truly a staple in my kitchen for its incredible flavor, nutritional punch, and sheer ease. Don't forget to share your creations with me on social media – I love seeing your culinary adventures! Happy cooking, and enjoy every vibrant bite!
