Quick and Easy Mediterranean Quinoa Salad

June 18, 2021

Quick and Easy

Mediterranean Quinoa Salad

mediterranean salad

Quinoa is a grain that’s packed full of nutrients and a wonderful, filling, health-boosting food that should be a part of everyone’s diet. I’ve posted recipes using quinoa such as an Apple Cinnamon Quinoa Recipe and Quinoa Salad with Parsley and Herbs. Today is all about a quick and easy Mediterraneoan Quinoa Salad.

Quinoa Nutrition

Quinoa is a unique food in that it counts as a grain and a seed. However, nutritionally it’s more similar to leafy greens such as Swiss chard and spinach.

But no matter what quinoa is, one thing is for sure. It’s undeniably yummy and nutritious!

This protein-rich seed has a nutty flavor and a somewhat crunchy texture when cooked, is low in fat and calories, and high in iron and fiber.

In fact, quinoa is considered a source of complete protein as it contains all the essential amino acids. 

How’s that for a powerhouse of a nutrient that a tiny seed has to offer?

Quinoa is a great base to many dishes and today I’m excited to share how to make a delicious Mediterranean quinoa salad. 

Not only is this salad yummy and great for you, it’s also so beautiful it can be served at any holiday, whether it’s Hanukkah, Thanksgiving, Christmas, Passover or on any other holiday.

It would be a great addition to the dinner table for the family or for a crowd.

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Quinoa - A Healthy Menu Addition

Why am I so excited about this little, nutty, grain-seed? 

My mission in life is to teach people a recipe for excellent health. The first ingredient is always understanding that God loves you and has loved you from the moment of conception. 

He has a purpose for your life and to fulfill that purpose to its utmost, I want you to be the healthiest you can be. That’s why I’m dedicated to teaching health principles and sharing health information.

I want you to be confident in God’s love for you. Confident in the kitchen. And be confident in your health, so you can do amazing things, no matter what’s going on in the world.

We have control over much of our health, and I want you to take advantage of that.

By learning about powerhouse foods like quinoa and how to incorporate them into your regular menu plan, including this phenomenal Mediterranean Quinoa Salad!

mediterranean salad

Quick And Easy Mediterranean Salad Recipe

Annette Reeder - The Biblical Nutritionist
5 from 1 vote
Prep Time 15 mins
Cook Time 20 mins
Servings 4
Calories 698


  • Pressure cooker, rice cooker, stovetop
  • Immersion blender


  • 5 cups cooked quinoa (2 ½ cups uncooked quinoa + 5 cups water)
  • 1-1/2 cups Northern beans
  • 1/2 - 1 cup peppers, chopped (red, yellow, orange, and/or green)
  • 1/2 - 1 cup cherry tomatoes, halved or quartered (sun-dried tomatoes are also a great option)
  • 1/2 - 1 cup cucumber, chopped (leave out seeds)
  • 1/2 - 1 cup olives, sliced


  • 1 cup fresh basil (or 2 tablespoons basil paste)
  • 1/3 cup extra virgin olive oil
  • 2 cloves garlic
  • 1/2 cup nuts (any nut of choice)
  • 1/4 cup parmesan cheese (omit if doing the Daniel Fast)
  • salt and pepper to taste


  • The only cooking that’s required is cooking the quinoa. Start this first (typically with 2 cups of water per cup of quinoa), and wash, chop and slice your veggies so they're ready for the cooked quinoa once it’s finished - which has a cook time of only about 20 minutes.

How To Make The Sauce

  • Mix the salad dressing ingredients with an immersion blender or small food processor and mix with salad in a large bowl.


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Calories: 698kcalCarbohydrates: 67gProtein: 19gFat: 41gSaturated Fat: 6gPolyunsaturated Fat: 7gMonounsaturated Fat: 26gCholesterol: 4mgSodium: 916mgPotassium: 930mgFiber: 13gSugar: 6gVitamin A: 1095IUVitamin C: 61mgCalcium: 200mgIron: 6mg
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Now notice, some of these measurements are ranges. Make this salad perfect for you, adding more of what you like best or what will bring more vibrancy and color.

This dish has the main ingredients we want in every meal: 

- Protein

- Fiber

There is an abundance of these in this dish!

It’s quick, easy, and a wonderfully healthy addition to any menu.

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Make Your Quinoa Salad Even Better

How’s that for simple? Anyone can make this recipe.

A Mediterranean salad might sound intimidating, but it’s really not!

The sauce can be mixed in right before serving or up to two hours ahead of time before serving.

Other dressing suggestions include olive oil and lemon juice or a balsamic vinegar, red wine vinegar, or other flavored vinegar.

In my video teaching how to make this salad, I used purchased pesto paste because I didn’t have enough fresh basil available. I had purchased organic basil paste to have on hand for such circumstances.

Whenever possible, it’s best to use fresh herbs, but that’s not always the case.

This recipe makes a LOT, so have lots of guests over to enjoy it, or reserve the dressing and keep the salad in the fridge for meals throughout the week, adding the pesto when you’re ready to eat.

This delicious and nutritious salad can be served with toast or some chips.

It can even be served hot, although I prefer it nice and cold.

(The Mediterranean quinoa salad is a perfect recipe to include on the Daniel Fast - just leave out the parmesan cheese.)

So now we have a beautiful delicious salad and an ultra scrumptious recipe for dressing. You could buy the pesto, but it’s not gonna be as good as making it yourself.

Remember: The more you control the ingredients that go in everything you make, the more you control your family’s health. 

The food God created for us is satisfying. It satisfies our cells with health and our senses with flavor. And we’ll have healthier days ahead.

The Mediterranean Quinoa Salad And The Bible

quinoa salad

In addition to the healthy protein and fiber included in this salad, there are also many other nutrients to be found in it’s ingredients.

One ingredient is extra special, though, as it’s one of the 7 Foods of the Promised Land. Do you know which one?

Olives - a food rich in its whole form or as an oil.

Food is an unavoidable part of life - and can be very enjoyable. However, it can also become the center or focus of our lives and lead to poor health and mental struggles.

Years ago, when my husband and I launched our health journey, we learned 3 food principles that are not only biblically-based, but powerful for life change.

3 principles

During that journey, I’ve continued to dig into scripture to see what God’s Word says about food and eating. He’s taught me so much!

Most recently, I’ve dug into the 7 Foods of the Promised Land. Olives is one of those foods that He mentioned in describing the land the Israelites would inhabit after their 400 years of slavery and 40 years of wandering.

That doesn’t make olives more special than the other foods in this quick and easy salad, but is worth noting. 

We often don’t think about food in relation to scripture. However, God mentions food, eating, and fasting throughout all of His Word.

This should cause us to take notice! And is a good reminder that food can be learning tools for His truths.

Food And The Bible

food and the bible

As we talk about these foods, or others in the Bible, we have a perfect opportunity to talk about the stories in scripture and how the foods God has provided are health-promoting.

When sharing this, or any, meal at the dinner table, you can go into all of the stories in scripture that talk about a food on the menu.

(Want to know more? Check out my YouTube Channel, Podcast, or other blogs.)

The 7 Foods of the Promised Land served as reminders of God’s love, provision, and promises.

In this case, the olive is the perfect food to share more about.

The olive tree reminds us of salvation, as it’s considered an eternal tree. (There are olive trees over 2,000 years old!)

Every time we enjoy olives or one of the seven foods we can remind our children and grandchildren that God always fulfills His promises.

Grace And Truth 

God always has grace, as many of the accounts of God’s interactions with His people portray.

Grace always needs to be partnered with truth, as is also the case in Scripture and the stories we share along with the food of the Bible.

When grace is taught alone, people feel they can do whatever they want and just pray for forgiveness afterward.

When truth is taught alone, people become legalistic.

Just as the perfect meal is balanced with protein, fiber, and other nutrients, our spiritual growth needs the balance of grace and truth together

In the discourse when the Lord shared (through Moses) about the Promised Land, He also laid out boundaries for His people based on grace and truth.

We also have guidelines God has given us so we can live the most amazing life ever.

That doesn’t mean perfect or problem-free. The Israelites certainly didn’t experience that! Not even in the Promised Land.

But the Lord promises to help us overcome our problems. We are overcomers. 

No, in all these things we are more than conquerors through him who loved us. Romans 8:37

I’d love to hear how God uses food lessons and health to teach you more about His grace, truth, and promises. Remember, God’s recipe for excellent health begins with understanding that He loves you!

I’d also love to hear what you think about the Mediterranean Quinoa Salad and how you’ve made it your own!


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