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Mediterranean Quinoa Salad (Great for Meal-Prep)

Updated: Jan 25

Your New Favorite: This Mediterranean Quinoa Salad is the Answer to Your Daily 'So, What Am I Going to Eat?'

Mediterranean Quinoa Salad

If you're like most people, you face that dreaded, 'What's for dinner?' question most nights of the week, including nights dine-out or order-in. Well, my friends, I have a beautiful solution for you: Mediterranean Quinoa Salad. It's packed full of flavor, veggies, and protein. It's great atop some greens or wrapped in a tortilla. You do you, boo.

This is a Meal-Prepper's DREAM!

This Mediterranean Quinoa Salad is a staple in the fridge because it's a simple way to use up extra quinoa, great for grab-n-go (think meal-prep jars and pre-wrapped wraps or pitas), and provides hours of energy.

Another wonderful thing about this salad: you make it to your liking. Add some olives, fresh herbs, and/or crunchy croutons. Add some color and sprinkle in some yellow and orange peppers. Beef it up using some nice Beefsteak Heirloom tomatoes. This is also great if you have leftover basmati rice or couscous, and it holds great in the fridge for days.


Mediterranean Quinoa Salad

Quinoa: An Ancient Grain Thriving in 2024

Although it look tiny, don't let the size fool you. Quinoa makes up in nutrients like protein, iron, and zinc, and it keeps you feeling fuller for longer due to its high fiber content. It also offers other health benefits beyond general nutritional value. Quinoa contains antioxidant and anti-inflammatory plant compounds which help your body to fight free radicals and improve general health.

This little powerhouse is a ('nearly') complete protein, meaning it possesses all of the nine essential amino acids our bodies are unable to make on their own, and is naturally gluten free! Studies suggest adding quinoa into your diet, and of course overall healthier eating, can potentially help to regulate weight and blood sugar levels.

How to make quinoa:

  1. Rinse 1 cup (170 grams) quinoa** thoroughly using a fine mesh strainer

  2. Put 2 cups (240 mL) water in a pot and turn the heat to high.

  3. Add rinsed quinoa with a dash of salt.

  4. Boil 15–20 minutes.

**You can also soak the quinoa in fresh, room temp water for up to 2-10 hours to help to reduce cook time and the amount of phytic acid and to help with digestion. Be sure to discard the soak water and rinse the soaked quinoa once again with fresh, room temp water before cooking.


Mediterranean Quinoa Salad

Mediterranean Quinoa Salad


- Quinoa (cooked & room temp)

- Tomato

- Cucumber

- Sweet Pepper

- Red Onion

- Baby Kale (or greens of choice)

- Vinaigrette


  1. Chop the raw veggies into equal, bite-sized (or smaller) pieces, and give a rough-chop to the greens.

  2. In large bowl, add the cooked & cooled quinoa, chopped veggies, and top with vinaigrette. Toss together gently.

  3. Add to serving dish, top with a fresh sprinkle of herbs & lemon juice, and enjoy.

  4. Options: add whatever seeds & or nuts you like. Black &/or kalamata olives are great additions to this salad as well as herbed croutons and crumbled feta cheese. Be smart about it and use that leftover basmati rice or that plain couscous hanging out in your fridge. See what you have, and get creative.


Baba Ganesh Wellness

About Baba Ganesh

Hi, I'm Hannah, and I'm here to help you be the best version of yourself. 

Online, at home & in the boutique, I offer healthy recipes, wellness tips & lots of resources to make adopting & maintaining a healthy lifestyle a breeze. Be sure to stay tuned by checking out my webpage and following Baba Ganesh Wellness on Instagram (hang in there as I re-build the content). BG is a proud member of The SC Collective. Looking for Wellness & Lifestyle Coaching? Look no further.

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