This Mediterranean quinoa salad is bursting with bold, vibrant flavours thanks to sun-dried tomatoes, briny capers, fresh herbs and a zesty lemon dressing. It’s light, healthy and satisfying, the kind of summer salad that instantly lifts your mood and brings a bit of sunshine to your plate. You are going to love it, it’s summer in a bowl!
Whether you serve it as a refreshing main dish, a BBQ side or as part of your weekly meal prep, this salad is a versatile favourite you’ll keep coming back to. Naturally gluten-free, high in plant-based protein, and ready in just over 30 minutes, it’s a true staple for warm days and busy schedules alike.
Ingredients for a Perfect Mediterranean Quinoa Salad
You only need a few simple ingredients to bring this flavour-packed salad together. Most are pantry staples or easy to find in any supermarket or local organic shop.
- Quinoa – A fluffy, protein-rich base. Quick to cook and naturally gluten-free.
- Fresh herbs – Flat-leaf parsley and basil add brightness and a Mediterranean touch.
- Red onion – Sliced thinly for a mild, sweet note that balances the dressing.
- Sun-dried tomatoes in oil – Rich and aromatic. Choose a high-quality variety for the best flavour.
- Capers – Salty, tangy and essential! They bring depth and contrast.
- Toasted pine nuts – Add crunch and a slightly buttery flavour.
- Parmesan (optional) – A few shavings on top give the salad a savoury kick.
- Lemon & olive oil dressing – Just a simple mix of freshly squeezed lemon juice, extra virgin olive oil, sea salt and black pepper.
How to Make This Easy Quinoa Salad
This quinoa salad recipe is as simple as it gets:
- Cook the quinoa until light and fluffy.
- Let it cool to room temperature.
- Toss it with chopped herbs, onions, sun-dried tomatoes, capers and toasted pine nuts.
- Drizzle over the lemon–olive oil dressing.
- Top with shaved Parmesan (if using), season to taste – and enjoy!
You’ll find the full recipe with exact quantities in the printable recipe card below.
Why I Love This Mediterranean Quinoa Salad
It’s fuss-free and flexible. You can prep the quinoa ahead of time, keep it in the fridge, and throw everything together just before serving. It’s a brilliant choice for a low-stress Sunday dinner or a quick weeknight meal when you want something fresh but still satisfying.
This salad also makes a great make ahead dish. Quinoa can easily be cooked the day before and stored in the fridge when cooled, so with that said you could easily have a healthy dinner bowl ready in just about as long as it takes you to toast the pine nuts — mere minutes. Which means it’s a great weeknight dinner option, or a lovely simple supper on a lazy Sunday night. You can also feel good about it being vegetarian and if it matters…gluten-free!
More Quinoa Salad Ideas
- Moroccan-Style Quinoa Salad – With pomegranate seeds, toasted nuts and a citrusy dressing.
- Spinach Quinoa Salad with Feta and Herbs – Tangy and creamy, with fresh herbs throughout.
- Quinoa Salad with Roasted Eggplant and Cherry Tomatoes – Perfect for aubergine lovers.
- Quinoa Salad with Roasted Beets, Feta + Pine Nuts– Light, wholesome and full of flavour.
Mediterranean Quinoa Salad with Sun-Dried Tomatoes & Capers
Here's a fresh, light, healthy and delicious plant-based dish that is easy and quick to prepare. Perfectly suitable for vegan's and anyone following a gluten-free diet.
I’d love your feedback – just click on the stars to rate this recipe! ⭐
Ingredients
- 1 cup quinoa, rinsed (200 g)
- 1 medium red onion, sliced very thinly
- 1 small bunch flat-leaf parsley, coarsely chopped
- 2 handfuls basil leaves, coarsely chopped
- 10-12 oil-packed sun-dried tomatoes halves, drained and chopped (ca. 80 g)
- 2 tablespoons capers (in brine), drained
- 1/4 cup pine nuts, lightly toasted (25 g)
- 6 tablespoons extra-virgin olive oil
- 4 tablespoons freshly squeezed lemon juice
- sea salt and freshly ground pepper, to taste
- fresh parmesan shavings (optional)
Method
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To cook the quinoa, rinse the uncooked quinoa in a fine mesh strainer. Place in a medium saucepan and cover with 2 cups (500 ml) water.
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Bring to a low boil, then reduce heat to low, cover and simmer until most of the liquid has been absorbed and the quinoa is light and fluffy, about 15 minutes. Remove from heat, fluff with a fork, and then place lid back on to steam for another 4-5 minutes. Transfer the quinoa to a large serving bowl to cool.
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Once the quinoa has cooled to room temperature, add the red onion, parsley, basil, sun-dried tomatoes, capers and toasted pine nuts to the bowl.
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In a smaller bowl, whisk together the oil, lemon juice, and the pinch of salt and pepper. Drizzle dressing over the salad.
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Give everything a good toss. Taste and add more salt or lemon juice if needed. Serve with parmesan shavings, if desired. Enjoy!
Notes
For a relaxing atmosphere in the kitchen I recommend my personal Elle Republic: Chilled Out Kitchen Tunes Playlist on Spotify.
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Yum, thanks Elle
So glad that you enjoyed this recipe! And thank you for the 5 stars! 🙂