All products are selected by our editorial team for quality. If you buy through our links, we may earn a small commission at no extra cost to you.
This Mediterranean Quinoa Salad is a perfect harmony of health and flavor.
It combines protein-rich quinoa with fiber-loaded roasted summer vegetables like zucchini, eggplant, and tomatoes.
Fresh herbs like basil and mint brighten the dish, while toasted nuts add a satisfying crunch. Feta cheese brings a creamy, salty finish—but it’s just as tasty without it for a dairy-free option.
Nutritionally, this recipe is loaded with plant-based protein, heart-healthy fats from olive oil and nuts, and gut-friendly fiber from both vegetables and quinoa.
It’s naturally gluten-free, low in saturated fat, and meal-prep friendly—staying fresh in the fridge for up to five days.
Whether you need a light dinner, a satisfying lunch, or a flavorful side, this vibrant salad is quick to prepare, deeply nourishing, and endlessly adaptable.
Must-Have Tools for Perfect Results
Nordic Ware Aluminum Baking Sheets
For: Roasting the vegetables
These sturdy, warp-resistant sheets ensure even browning and crisp edges on eggplant and squash. A must-have for roasting anything from veggies to cookies.
Fine Mesh Sieve or Strainer
For: Rinsing quinoa
Rinsing quinoa removes its natural bitter coating (saponin). A fine mesh sieve is essential for prep and works well for rinsing rice, draining canned beans, or straining sauces.
2-Quart Saucepan with Lid
For: Cooking quinoa
A small, heavy-bottomed saucepan with a tight-fitting lid helps steam quinoa evenly without burning. It’s a kitchen staple for grains, oatmeal, and sauces.
Nonstick Skillet (8-inch)
For: Toasting nuts
A small nonstick skillet allows for even heat and easy cleanup when toasting almonds or pine nuts. Great for eggs, spices, and sauces too.
Large Mixing or Salad Bowl
For: Assembling the salad
A generously sized bowl makes mixing easier and prevents overflow. Perfect for pasta salads, leafy greens, or marinating large batches.
Quinoa Salad with Roasted Vegetables
Equipment
- 2 Large Rimmed Baking Sheets
- 1 Parchment Paper (for lining sheets)
- 1 fine-mesh sieve for rinsing quinoa
- 1 Small Saucepan with Lid
- 1 Medium Skillet (for toasting nuts)
- 1 large mixing bowl
- 1 Whisk
- 1 Chef’s knife
- 1 Cutting board
Ingredients
- 1 medium eggplant approx. 1 pound, diced into bite-sized cubes
- 1 medium zucchini diced
- 1 medium yellow squash or another zucchini, diced
- 4 tablespoons olive oil divided
- Salt to taste
- Freshly ground black pepper to taste
- ½ cup quinoa rinsed well (or use 1½ cups pre-cooked quinoa)
- 1 cup water
- 2 to 3 tablespoons freshly squeezed lemon juice from 1 medium lemon
- 1 clove garlic finely minced or pressed
- 1 cup grape tomatoes halved (quarter if large)
- ⅓ cup fresh basil leaves finely chopped (about ⅔ ounce)
- ⅓ cup fresh mint leaves finely chopped (about ⅔ ounce)
- ¼ cup sliced almonds or pine nuts toasted
- ½ to ¾ cup crumbled feta cheese optional
Instructions
- Preheat and Prepare for Roasting: Preheat your oven to 425°F (220°C) and arrange racks in the upper and lower thirds. Line two large baking sheets with parchment paper for easy cleanup.
- Roast the Summer Vegetables: Evenly spread the eggplant, zucchini, and yellow squash across the two baking sheets. Drizzle each pan with 1 tablespoon olive oil, tossing to coat. Add a generous sprinkle of salt and a few grinds of black pepper. Roast for 25–30 minutes, swapping racks halfway through, until vegetables are tender and lightly caramelized at the edges. Let cool slightly.
- Cook the Quinoa Fluffily: In a small saucepan, combine ½ cup rinsed quinoa with 1 cup water. Bring to a boil over medium-high heat. Once boiling, cover, reduce heat to low, and simmer for 15 minutes, or until all water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and let it cool slightly.
- Toast the Almonds or Pine Nuts: Meanwhile, place the sliced almonds or pine nuts in a dry skillet over medium heat. Stir frequently for 4 to 8 minutes, until golden and fragrant. Remove from heat immediately and transfer to a small bowl to cool.
- Build the Lemon-Garlic Dressing: In a large serving bowl, whisk together 2 tablespoons lemon juice and the minced garlic. While whisking, slowly stream in the remaining 2 tablespoons olive oil until emulsified.
- Assemble the Salad: To the bowl with the dressing, add the roasted vegetables, cooked quinoa, halved tomatoes, chopped basil and mint, and the toasted nuts. Gently toss everything to combine. Season generously with salt, pepper, and more lemon juice to taste.
- Add Creamy Finishing Touches: If using feta, fold in ½ to ¾ cup crumbled feta cheese just before serving. Serve at room temperature for best flavor, or chill if preparing ahead.
Notes
- Make it vegan/dairy-free: Simply skip the feta. For extra savoriness, add a handful of chopped Kalamata olives or a sprinkle of capers.
- Nut allergy? Omit almonds. Pine nuts are seeds, but if you’re sensitive, leave them out entirely or substitute with roasted sunflower seeds.
- Meal prep tip: This salad holds up beautifully in the fridge for up to 5 days. The flavors intensify over time, making leftovers even more delicious.
- Want more protein? Toss in a can of rinsed chickpeas or cooked lentils to boost plant-based protein.
Chef’s Secrets for Recipe Success
The secret to making this Mediterranean quinoa salad truly stand out lies in the roasting technique and the balance of fresh herbs.
First, ensure your vegetables are well-spaced on the baking sheets—crowding leads to steaming rather than roasting, which can make them soggy.
Roasting at a high heat caramelizes the vegetables, bringing out a rich, slightly sweet flavor that pairs beautifully with the fresh herbs.
When cooking quinoa, rinse it thoroughly under cold water to remove the natural bitterness (caused by saponins), and allow it to steam after cooking to achieve a fluffy, light texture.
For the dressing, use freshly squeezed lemon juice and whisk it into the olive oil gradually to create a smooth emulsion that evenly coats every ingredient.
And don’t skimp on the herbs—fresh basil and mint are what give this dish its signature brightness.
Serving Suggestions and Pairing Tips
This quinoa salad is a versatile dish that works well as a light lunch, refreshing side, or even a vegetarian main course.
Serve it at room temperature for the most vibrant flavor, which makes it especially picnic- and potluck-friendly.
For a heartier meal, pair it with grilled protein like lemon herb chicken, baked falafel, or seared tofu.
It also complements Mediterranean-style dishes such as hummus, tzatziki, or stuffed grape leaves.
You can serve it in lettuce wraps, over a bed of greens, or even tucked into a warm pita.
Drizzle with extra lemon juice or a dollop of yogurt dressing for a creamy finish if desired.
It’s also a great addition to a mezze platter or paired with a glass of chilled white wine.
Best Storage and Make-Ahead Tips
This salad is excellent for meal prep and can be made up to five days in advance.
Store it in an airtight container in the refrigerator, and it will remain fresh and flavorful.
In fact, the flavors deepen over time as the dressing absorbs into the quinoa and vegetables.
If you’re planning to serve it later in the week, consider holding off on adding the nuts and feta until just before serving to preserve their texture and freshness.
For longer shelf life, store components—such as quinoa, roasted vegetables, and herbs—separately and combine just before serving.
This is especially helpful if you’re preparing a large batch for multiple meals.
Freezing is not recommended as the texture of both quinoa and vegetables may suffer upon thawing.
Frequently Asked Questions (FAQs)
1. Can I use other vegetables besides squash and eggplant?
Yes! This recipe is highly adaptable. Bell peppers, mushrooms, cherry tomatoes, or red onions all roast beautifully and can be added or substituted depending on what you have available or in season.
2. Is quinoa gluten-free?
Absolutely. Quinoa is naturally gluten-free and also packed with protein and fiber, making it a great grain alternative for those with gluten sensitivities or celiac disease.
3. Can I make this salad without cheese?
Of course. The feta adds a creamy, salty touch, but you can omit it for a dairy-free or vegan version. To maintain the savory balance, consider adding Kalamata olives or a sprinkle of nutritional yeast.
4. What can I use instead of pine nuts or almonds?
If you’re avoiding nuts, sunflower seeds or pumpkin seeds (pepitas) offer a great crunch and nutty flavor. Toasting them in a skillet brings out their aroma and enhances their texture.
5. Can I serve this salad warm?
Yes, it’s delicious warm or at room temperature. If you prefer a warm version, serve the quinoa and roasted vegetables shortly after cooking and mix in the fresh herbs and dressing just before serving.
This recipe is inspired by cookieandkate and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.
