This vibrant Vegan Mediterranean Quinoa Salad is full of flavor and incredibly satisfying. It is bursting with fresh vegetables and makes the perfect plant-based meal or side dish for picnics or outdoor gatherings. It's got fresh parsley, Kalamata olives, vegan feta cheese, cherry tomatoes, bell peppers, cucumber, green onions and red onion mixed with fluffy white quinoa. The simple lemon garlic dressing is light and pairs perfectly with this summery salad.
Vegan Mediterranean Quinoa Salad Recipe
I find the textures and flavors of this quinoa salad to be completely addictive. The dressing is tangy, garlicky and slightly sweet. It pairs beautifully with this Greek-inspired dish.
The fluffy quinoa soaks up the bright dressing and the veggies provide additional flavor and all the texture. The briny meaty Kalamata olives paired with the juicy sweet cherry tomatoes, herby fresh parsley and creamy salty vegan feta cheese provides classic Mediterranean flavors. The bold red onion and crispy bell pepper gives it a satisfying crunch that keeps you coming back for more after each spoonful.
Health Benefits of Quinoa
Quinoa is one of my favorite pantry staples. It is light and absorbs flavor wonderfully. It has a light fluffy texture that is perfect for summertime salads like this one. It is so easy to prepare and offers such amazing health benefits. It is loaded with fiber (one serving has over 5 grams) and is considered a complete protein with all nine essential amino acids. This makes it a great source of plant-based protein for vegans. In fact, it has more protein than any other grain.
Quinoa is a good source of folate, magnesium, iron, phosphorus and many phytochemicals. It also offers important minerals such as calcium, potassium, copper and zinc.
For a complete guide on quinoa, see my post on Quinoa Benefits for Vegans (+ Recipes)
This recipe is vegan, dairy-free, egg-free, soy-free, gluten-free, refined sugar-free and nut-free. It is great as a side at a cookout, as a make ahead lunch or even as a light summer dinner. I love pairing it with my 15-minute vegan red potato salad!
Looking for more quinoa recipes?
These are all vegan and gluten-free recipes with quinoa:
Mango-Avocado Quinoa Salad with Toasted Pepitas
Easy Vegan Mexican Quinoa Salad
Roasted Veggies & Crispy Chickpeas over Quinoa with Garlic Maple Tahini Drizzle
Roasted Beet Noodles Over Quinoa with Parsley Pesto
Quick & Easy One-Pot Curried Quinoa & Chickpeas
Crispy Quinoa and Avocado Salad with Strawberry Vinaigrette
One-Pot Sweet & Spiced Quinoa Lentil Salad
Berry-Cherry Quinoa Salad with Candied Walnuts and Balsamic-Shallot Vinaigrette
If you give this Mediterranean quinoa salad a try, please snap a pic and tag #eatingbyelaine and @eatingbyelaine on Instagram, Twitter or Facebook so I can see you enjoying your creations.
Vegan Mediterranean Quinoa Salad
- Total Time: 15 mins
- Yield: 6 1x
- Diet: Vegan
Description
This bright and vibrant Vegan Mediterranean Quinoa Salad is full of flavor and incredibly satisfying. It is bursting with fresh vegetables and makes the perfect plant-based meal or side dish for picnics or outdoor gatherings. It's got fresh parsley, Kalamata olives, vegan feta cheese, cherry tomatoes, bell peppers, cucumber, green onions and red onion mixed with fluffy white quinoa. The simple lemon garlic dressing is light and pairs perfectly with this summery salad.
Ingredients
- 4 cups cooked quinoa [1 cup dry quinoa] (use my stovetop or Instant Pot method)*
- 1 cup diced red onions (from about ½ large red onion)
- 1 ¼ cup diced English cucumber
- 1 cup diced grape or cherry tomatoes
- ½ cup halved Kalamata olives, pitted
- ½ cup vegan feta cheese, diced (Violife is my favorite brand)
- 2 green onions, diced
- 1 bell pepper (orange, yellow or red), diced
- ½ cup packed chopped fresh parsley
Lemon Garlic Dressing
- 2 tablespoons extra virgin olive oil
- 1 lemon, juiced
- 2 teaspoons pure maple syrup
- 1 large garlic clove, minced or pressed through a garlic press
- ½ teaspoon salt
- ¼ teaspoon pepper
Instructions
- In a medium sized mixing bowl combine the cooked quinoa (chilled or room temperature not hot), red onions, cucumber, tomatoes, olives, feta, green onions and parsley. Set aside.
- In a small glass bowl, whisk together the dressing ingredients until well combined. Pour the dressing on top of the quinoa salad and gently toss to combine. Serve immediately.
- Store leftovers in an airtight container in your refrigerator for up to 3 days.
Notes
*cooked quinoa measures 3 cups when tightly packed into the measuring cup and 4 cups when fluffed with a fork. This recipe uses 1 cup of uncooked quinoa which for me yields 4 cups of fluffy unpacked cooked quinoa.
- Prep Time: 15 mins
- Category: Lunch or Side
- Cuisine: Mediterranean
Keywords: Mediterranean Quinoa Salad
Alejandro Flores says
Love this recipe its a big hit with the family and friends. Made this twice in one week thats how good it was.
Elaine Gordon says
Thank you so much for letting me know! I'm so happy you enjoyed this one with your fam and friends! We make this one on a regular basis this time of year too! 🙂
Katie jamison says
Delicious!! Great flavors and so colorful
Elaine Gordon says
Thank you so much, Katie! I am so happy to hear you enjoyed this one! I agree it is very colorful! 🙂 Best, Elaine
Aarti Sidhu says
I made this and took it to every summertime BBQ! Such a quick, easy, refreshing, and delicious contribution to an otherwise heavy meal. Love it!
Elaine Gordon says
Thank you so much, Aarti! I'm so happy to hear you enjoyed this one so much and have been bringing it along to BBQs! I'm honored! Thank you for taking the time to let me know and for the five star review! Best, Elaine
Elyse says
Have made this three times and given it as a meal train dish for a new mom who then asked for the recipe. So easy and so delicious! I used tahini instead of olive oil and the violife feta...so good!
Elaine Gordon says
Thank you so much, Elyse! That is so great to hear! And so sweet of you to make for a new mom! Sounds so perfect! I bet the tahini was fun!