Mediterranean Quinoa Salad with Grilled Vegetables

Bright, colorful, and brimming with fresh flavors, this Mediterranean quinoa salad with grilled vegetables makes for a satisfying meal any time of year. Nutty quinoa melds beautifully with smoky zucchini, bell peppers, and cherry tomatoes, while tangy feta cheese and a lemon-oregano dressing tie everything together. Served warm or chilled, it works perfectly as a light lunch, a potluck side dish, or a make-ahead dinner. Not only is this recipe naturally gluten-free and packed with plant-based protein, it also highlights simple ingredients in a way that feels both wholesome and indulgent.

Ingredients

For the Salad

• 1 cup (170 g) uncooked quinoa, rinsed under cold water
• 2 cups (480 ml) water or low-sodium vegetable broth
• 1 medium zucchini, cut into ½-inch (1 cm) slices
• 1 red bell pepper, cut into 1-inch (2.5 cm) strips
• 1 yellow bell pepper, cut into 1-inch (2.5 cm) strips
• 1 pint (300 g) cherry tomatoes, left whole
• ¼ cup (60 ml) extra-virgin olive oil, divided
• 1 teaspoon sea salt, divided
• ½ teaspoon freshly ground black pepper, divided

For the Dressing

• 3 tablespoons (45 ml) extra-virgin olive oil
• 2 tablespoons fresh lemon juice (about 1 lemon)
• 1 teaspoon lemon zest
• 1 teaspoon dried oregano (or 1 tablespoon chopped fresh oregano)
• 1 garlic clove, finely minced
• Salt and pepper, to taste

For Finishing Touches

• ½ cup (75 g) crumbled feta cheese
• 2 tablespoons chopped fresh parsley or basil
• Optional: a handful of pitted Kalamata olives, halved

Preparation

1. Cook the Quinoa

Begin by heating the rinsed quinoa in a medium saucepan over medium heat, stirring constantly for about 2 minutes to release its nutty scent. Pour in the water (or broth) and add a pinch of salt, then bring the mixture to a gentle boil. Lower the heat, cover the pan, and simmer for 15 minutes, or until all the liquid is absorbed. Remove from the heat, keep it covered, and let it rest for 5 minutes. Finally, fluff the quinoa with a fork and transfer it to a large bowl to cool slightly.

2. Grill the Vegetables

Heat a grill or grill pan over medium-high. Toss the zucchini and bell pepper slices with half of the olive oil and sprinkle with half of the salt and pepper. Arrange them on the hot grill and cook until they’re tender and show crisp grill marks—about 3 minutes per side for zucchini and 4–5 minutes per side for peppers. In a grill basket or on skewers, blister the cherry tomatoes for 2–3 minutes, turning gently. Transfer all the vegetables to a cutting board, let them rest briefly, then cut into bite-sized pieces if you like.

3. Make the Lemon-Oregano Dressing

Combine the remaining olive oil, lemon juice, lemon zest, oregano, and minced garlic in a small bowl and whisk until smooth. Season to taste with salt and pepper. For an extra-smooth dressing, simply add everything to a jar, seal it, and shake well.

4. Assemble the Salad

Add the grilled vegetables to the bowl with the quinoa. Pour the dressing over the mixture and toss gently until every grain and slice is lightly coated. Allow the salad to sit at room temperature for 10 minutes, giving the flavors time to meld.

5. Add the Finishing Touches

Just before serving, sprinkle the crumbled feta cheese and chopped herbs over the top. If using, scatter the halved Kalamata olives for a briny contrast. Give one final gentle toss and transfer the salad to a serving platter or individual bowls.

Serving Suggestions

• As a Main Dish: Pile onto plates alongside warm pita wedges or whole-grain flatbread and a dollop of creamy hummus for a balanced, meat-free meal.
• As a Side Dish: Serve alongside grilled chicken, fish, or lamb chops to bring a vibrant, herbaceous element to a protein-focused plate.
• For Meal Prep: Portion into airtight containers and refrigerate for up to four days. It’s ready to grab for lunches, or to accompany quick dinners during the week.

Tips for Success

• Rinsing Quinoa: Thorough rinsing removes the natural bitter coating (saponin) and ensures a clean, nutty taste.
• Grill Marks: Don’t crowd the grill pan; give pieces room to sear. High heat and minimal flipping result in the best caramelization.
• Customizable Veggies: Feel free to swap in summer squash, asparagus, or even eggplant. Just adjust grilling times accordingly.
• Make It Ahead: Both the quinoa and grilled vegetables can be prepared up to a day in advance. Store separately in the fridge and assemble just before serving to preserve texture.
• Extra Crunch: Toasted pine nuts, sliced almonds, or pepitas make a delightful garnish and add a nutty crunch.

Variations to Explore

• Protein Boost: Stir in a can of rinsed and drained chickpeas or top with sliced grilled halloumi cheese.
• Herb Swap: Use fresh mint and dill in place of parsley for a brighter, slightly sweet note.
• Spicy Kick: Add a pinch of red pepper flakes to the dressing or toss in a diced fresh chili for warmth.
• Seasonal Twist: In cooler months, roast butternut squash and swap fresh tomatoes for sun-dried tomatoes packed in oil.

Nutritional Highlights (Per Serving*)

• Calories: ~320
• Protein: 8 g
• Fat: 18 g
• Carbohydrates: 35 g
• Fiber: 5 g

*Values are estimates based on typical ingredients and serving sizes.

Assemble the Salad

Transfer the slightly cooled quinoa to a large serving bowl. Add the chopped grilled zucchini, bell peppers, and blistered cherry tomatoes. Pour the lemon-oregano dressing over the mixture and gently toss until every grain and vegetable strip is lightly coated.

Add the Finishing Touches

Sprinkle the crumbled feta cheese and chopped fresh parsley (or basil) over the top. If you’re using Kalamata olives, scatter them in now. Give the salad one final, gentle toss—just enough to distribute the cheese and herbs without breaking up the vegetables.

Serving Suggestions

• As a Main Course: Serve alongside warm pita bread and a dollop of hummus for a filling, meat-free meal.
• As a Side Dish: Pair with grilled chicken, fish, or lamb for a bright, vegetable-packed accompaniment.
• Make-Ahead Lunch: Portion into airtight containers and refrigerate for up to four days. The flavors deepen over time, making each bite even more vibrant.

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Storage Tips

Let any leftovers cool completely before sealing the bowl or storage containers. Refrigerate and use within four days. If the quinoa absorbs too much dressing, revive the salad by drizzling in a little extra olive oil or lemon juice before serving.

With its colorful medley of grains and garden-fresh vegetables, this Mediterranean quinoa salad brings sunshine to every plate. Whether eaten warm or chilled, it’s a versatile, nutrient-packed recipe you’ll revisit again and again. Enjoy!

Storage and Reheating

Allow any leftover salad to cool completely, then cover and refrigerate for up to four days. Since the dressing soaks into the quinoa over time, you may wish to add a splash of olive oil or lemon juice before serving leftovers to refresh the flavors. This salad is best enjoyed cold or at room temperature; avoid reheating, as the texture of the grilled vegetables and quinoa will change.

Conclusion

With its blend of wholesome grains, smoky vegetables, tangy cheese, and a zesty dressing, this Mediterranean quinoa salad with grilled vegetables delivers on both nutrition and flavor. Whether you’re looking for a vibrant side dish, a satisfying vegetarian main, or a make-ahead meal, it checks all the boxes. Embrace the bright colors and bold flavors of the Mediterranean coast, and make this salad a go-to recipe for gatherings, lunches, and busy weeknights alike. Enjoy!