Vibrant Mediterranean Quinoa Salad: Perfect for Meal Prep

The Ultimate Make-Ahead Lunch

Quinoa is an absolute powerhouse—it's packed with protein, fiber, and keeps you feeling satisfied all afternoon. When combined with crisp, colorful Mediterranean vegetables, creamy feta cheese, and a zesty lemon-herb dressing, it becomes the ultimate healthy lunch or side dish.

This recipe is incredibly versatile, naturally gluten-free, and tastes even better the next day, making it ideal for meal prepping!

Ingredients

For the Salad

• 1 cup quinoa (dry)

• 2 cups vegetable broth or water

• 1 large English cucumber, diced

• 1 pint cherry tomatoes, halved

• 1/2 red bell pepper, finely diced

• 1/4 cup finely chopped red onion

• 1/2 cup crumbled feta cheese

• 1/4 cup fresh parsley, chopped

• 2 tablespoons fresh mint, chopped

For the Lemon Vinaigrette

• 1/4 cup extra virgin olive oil

• 3 tablespoons fresh lemon juice

• 1 clove garlic, minced

• 1 teaspoon dried oregano

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

Instructions

Step 1: Cook the Quinoa

Rinse the quinoa thoroughly under cold water using a fine-mesh sieve (this removes bitterness). In a medium pot, combine the rinsed quinoa and 2 cups of broth (or water). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand, still covered, for 5 minutes. Fluff the quinoa with a fork and spread it on a sheet pan to cool completely before mixing the salad.

Step 2: Prepare the Vinaigrette

While the quinoa cools, whisk together all the vinaigrette ingredients in a small bowl: olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Set aside.

Step 3: Combine the Salad

In a large mixing bowl, combine the cooled quinoa, cucumber, cherry tomatoes, red bell pepper, red onion, parsley, and mint.

Step 4: Dress and Serve

Pour the prepared vinaigrette over the salad mixture. Gently toss everything until the quinoa and vegetables are evenly coated. Finally, gently fold in the crumbled feta cheese.

Serve immediately, or refrigerate for at least 30 minutes to allow the flavors to meld.

Tips & Variations

• Add Protein: Stir in a can of drained and rinsed chickpeas, black beans, or grilled chicken breast to make this a complete main course.

• Nutty Crunch: Add 1/4 cup of slivered almonds or toasted sunflower seeds for extra texture.

• Spice it Up: Add a pinch of red pepper flakes to the vinaigrette for a subtle kick.

• Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. The vinaigrette helps keep the vegetables fresh!