A fresh, colorful Mediterranean-style quinoa salad made with fluffy quinoa, crisp apples, cucumber, cherry tomatoes, red onion, feta cheese, fresh mint, and crunchy walnuts. A sweet-tangy honey-lemon dressing brings everything together. Similar quinoa salads commonly combine quinoa with cucumber, tomatoes, feta, herbs, olive oil and lemon-based dressing.
Ingredients
For the Salad:
- 1 cup uncooked quinoa
- 2 cups water or vegetable broth
- 1 medium apple, sliced or diced
- 1 cup cucumber, chopped
- 1 cup cherry tomatoes, halved
- ½ small red onion, thinly sliced
- ½ cup crumbled feta cheese
- ⅓ cup walnuts, roughly chopped
- 2 tbsp fresh mint, chopped
- 2 tbsp fresh parsley, chopped
- Salt and black pepper, to taste
For the Dressing:
- 3 tbsp extra-virgin olive oil
- 1½ tbsp fresh lemon juice
- 1 tbsp apple cider vinegar
- 1 tsp honey
- 1 tsp Dijon mustard
- 1 small garlic clove, minced
- ¼ tsp dried oregano
- Salt and black pepper, to taste
Instructions
- Cook the quinoa: Rinse quinoa well under cold water. Add quinoa and 2 cups water to a saucepan.
- Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes, until the liquid is absorbed.
- Remove from heat, let it sit covered for 5 minutes, then fluff with a fork. Allow it to cool completely.
- Prepare the dressing: Whisk olive oil, lemon juice, apple cider vinegar, honey, Dijon mustard, garlic, oregano, salt and pepper until combined.
- In a large bowl, add cooled quinoa, apple, cucumber, tomatoes, red onion, mint and parsley.
- Add the feta and walnuts.
- Pour the dressing over the salad and gently toss everything together.
- Chill for 15–20 minutes before serving for the best flavor.
Serving
Serves: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: About 30–35 minutes
Estimated Nutrition Per Serving
Approximate values based on the ingredients above; actual nutrition varies with ingredient brands and portion sizes.
- Calories: ~430 kcal
- Protein: ~11 g
- Carbohydrates: ~48 g
- Fat: ~23 g
- Saturated Fat: ~4 g
- Fiber: ~6 g
- Sugar: ~11 g
- Sodium: ~300–400 mg
For comparison, published quinoa salads with feta and vegetables generally provide substantial fiber and plant protein, although nutrition varies considerably with the amount of oil, cheese and nuts used.
Q&A
Q: Can I make this salad ahead of time?
A: Yes. Prepare the quinoa and vegetables ahead, refrigerate, and add the dressing shortly before serving for the freshest texture.
Q: Can I make it vegan?
A: Yes. Replace the feta with a plant-based feta or simply leave it out, and use maple syrup instead of honey.
Q: Can I use another fruit instead of apple?
A: Absolutely. Pear, peach or pomegranate arils would work beautifully.
Q: Can I use almonds instead of walnuts?
A: Yes. Almonds, pecans or pistachios are good alternatives.
Q: Is this salad gluten-free?
A: Quinoa itself is naturally gluten-free, but check packaged ingredients such as mustard and feta if strict gluten avoidance is required.
Q: How long does it keep?
A: Store covered in the refrigerator and ideally enjoy within 3–4 days. Keep the dressing separate if you want the vegetables and quinoa to stay firmer.
Q: Is it good for lunch?
A: Yes. Quinoa, feta and walnuts make it more substantial than a simple vegetable salad. For additional protein, you can add chickpeas or grilled chicken.