Mediterranean Quinoa Salad: A Fresh, Protein-Packed Summer Delight

Fresh and Vibrant Mediterranean Quinoa Salad

This Mediterranean quinoa salad brings together protein-packed quinoa, fresh vegetables, and zesty dressing for a nutritious meal that’s perfect for meal prep or summer gatherings. Loaded with plant-based protein and fiber, this quinoa salad makes a delicious lunch or side dish that will keep you satisfied for hours.

Why You’ll Love This Quinoa Salad Recipe

This easy quinoa salad isn’t just delicious—it’s also:

• Meal-prep friendly: Tastes even better the next day!
• Nutritionally balanced: Provides protein, fiber, and essential nutrients
• Versatile: Works as a main dish or side
• Customizable: Easy to adapt with seasonal vegetables
• Perfect for any occasion: From weekday lunches to potlucks

Ingredients for the Perfect Quinoa Salad

• 2 cups water
• 1 cup uncooked quinoa, rinsed and drained
• 1 (15 oz) can black beans, rinsed and drained
• 1 cup diced tomatoes
• 1 cup diced cucumber
• 1/2 cup chopped green onions
• 1/4 cup finely chopped fresh cilantro
• 1/4 cup diced red bell pepper
• 1 avocado, diced (optional)

For the Zesty Vinaigrette

• 1/4 cup extra virgin olive oil
• 2 tablespoons fresh lime juice
• 1 tablespoon red wine vinegar
• 1 clove garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano

How to Make This Easy Quinoa Salad

1. Bring 2 cups of water and quinoa to a boil in a medium saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, about 10-15 minutes. You’ll know the quinoa is done when the little tail-like sprouts appear. Set aside to cool completely.
2. While the quinoa cools, prepare the vinaigrette. In a small bowl, whisk together olive oil, lime juice, red wine vinegar, minced garlic, cumin, salt, pepper, and oregano until well combined.
3. In a large mixing bowl, combine the cooled quinoa, black beans, diced tomatoes, cucumber, green onions, cilantro, and red bell pepper.
4. Pour the vinaigrette over the quinoa mixture and toss gently until all ingredients are evenly coated.
5. For best flavor, refrigerate for at least 30 minutes before serving to allow the flavors to meld.
6. If using avocado, fold it in gently just before serving to prevent browning.

Nutrition Information

Expert Tips for the Best Quinoa Salad

• Rinse your quinoa thoroughly before cooking to remove the bitter saponin coating.
• Let the quinoa cool completely before mixing with other ingredients to prevent wilting the fresh vegetables.
• For meal prep: Store the dressing separately and add just before eating to keep everything fresh and crisp.
• Add a protein boost with grilled chicken, salmon, or feta cheese for a more substantial meal.
• Seasonal variations: Try adding corn and zucchini in summer, or roasted sweet potatoes and cranberries in fall.

Common Questions About Quinoa Salad

How long does quinoa salad last in the refrigerator?

This salad will keep well in an airtight container in the refrigerator for up to 3-4 days. The flavors actually improve after a day of marinating together!

Can I make quinoa salad ahead of time?

Absolutely! This is a perfect make-ahead dish. For the freshest results, prepare all components but store the dressing separately, combining everything just before serving.

Is quinoa gluten-free?

Yes, quinoa is naturally gluten-free, making this salad perfect for those with gluten sensitivities or celiac disease.

Serving Suggestions for Your Quinoa Salad

This versatile quinoa salad pairs beautifully with:

• Grilled chicken or fish for a complete meal
• Stuffed into pita pockets for a quick lunch
• Alongside grilled vegetables for a plant-based feast
• As a side dish for barbecues and picnics

Why Quinoa Is the Perfect Salad Base

Quinoa isn’t just delicious—it’s a nutritional powerhouse! As a complete protein containing all nine essential amino acids, quinoa provides exceptional nutritional value. Its light, fluffy texture and mild, nutty flavor make it the perfect canvas for vibrant vegetables and bold dressings in this quinoa salad.

Source: Original recipe inspiration from AllRecipes