Mediterranean Inspired Quinoa Salad

This salad has delicious Mediterranean flavors tossed with high-protein and hormone-friendly quinoa, tomatoes, crisp cucumber, and briny Kalamata olives, all tossed in a simple lemon dressing and finished with crumbled feta. Quinoa adds plant-based protein and fiber, making the dish filling without feeling heavy. It’s quick to assemble, keeps well in the refrigerator, and offers an easy, practical meal for days when you want something nourishing without spending much time in the kitchen.

Simple, hormone-friendly recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about rebel wellness, feral confidence, perimenopause and reducing overwhelm, start here

Ingredients

(see printable recipe card down below)

SERVINGS: 4 | Start to finish: 30 minutes

• ¼ cup (60 ml) extra virgin olive oil

• 4 tbsp (60 ml) fresh lemon juice (approx a whole lemon)

• ¼ tsp (1.5 g) sea salt, optional

• 1 cup (340 g) quinoa

• 1 cup (150 g) cherry tomatoes, halved or quartered

• ½ cucumber (150 g), cut into ¼-inch / 0.6 cm slices and halved

• ½ cup (85 g) pitted Kalamata olives, chopped, halved, or left whole

• ¼ cup (38 g) crumbled feta

• ¼ cup (15 g) chopped parsley

Swaps and enhancements for perimenopause and insulin resistance:

• add ½ cup (85 g) chickpeas for a protein and fiber boost

• add ¼ avocado per serving for health fat and nutrients.

How to Make This

1. In a large bowl, whisk together the oil, lemon juice and salt. Set aside.

2. In a mesh strainer, rinse the quinoa until the water runs clear

3. In a medium saucepan, bring 2 cups of water to boil.

4. Add the quinoa, cover, reduce the heat to low and simmer until water is absorbed, about 20 minutes.

5. Add the quinoa to the large bowl and allow it to cool, about 15 minutes.

6. Add the tomatoes, cucumber and olives and toss to combined the ingredients and the dressing.

Before You Go

This recipe came out of the same place where I write the rest of this blog: in a vintage RV parked in the woods next to a river, where I write about rebel wellness, fierce confidence, simple living and hormone friendly meals for women over 40 in perimenopause and menopause. If you’re interested to learn more about these topics, read my story  or start here .

If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped or what you added.

Melissa

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Mediterranean Quinoa Salad

Servings: 4-6

Author: Melissa

Mediterranean Quinoa Salad has simple Mediterranean ingredients like tomato, cucumber and briny Kalamata olives that marinate in a simple lemon dressing topped with crumbly feta cheese. If this were any healthier, my head might explode 🤯

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Ingredients

• ¼ cup extra virgin olive oil
• juice of ½ lemon
• ½ teaspoon salt, preferably sea salt
• 2 cups quiona
• 1 cup cherry tomatoes, halved or quartered
• ½ a cucumber, cut into ¼-inch slices then halved
• ½ cup pitted Kalamata olives, chopped, halved or left whole

Instructions

1. In a small bowl, whisk together the oil, lemon juice and salt.
2. In a mesh strainer, rinse the quinoa until the water runs clear
3. In a medium saucepan, bring 4 cups of water to boil.
4. Add the quinoa, cover, reduce the heat to low and simmer until water is absorbed, about 20 minutes
5. In a large bowl, add the quinoa and allow to cool. Once cooled, at the tomatoes, cucumber and olives and stir to combine
6. Add the dressing and toss to coat. Serve.

Notes

Scallions (green onions) and thinly sliced red onions are a great addition

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Nutrition Facts

Calories

156

Fat (grams)

16 g

Sat. Fat (grams)

2 g

Fiber (grams)

1 g

Net carbs

2 g

Sugar (grams)

2 g

Protein (grams)

1 g

Sodium (milligrams)

559 mg

Nutrition info provided as a courtesy and basic guideline.  The accuracy of the nutritional information for any recipe on this site is not guaranteed. View disclaimer.

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Mediterranean, quinoa, feta, cherry tomatoes, cucumber, Kalamata, olives

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