Vibrant Mediterranean Quinoa Salad for Body and Mind

This past weekend, I had the joy of preparing nourishing meals one again for Becca and her students in her Eden Method Fundamentals Class 2. Alongside fresh vegetables, homemade hummus, seasonal fruit, and a few sweet afternoon treats, I made hearty salads to keep everyone fuelled through the day.

The first was this colourful quinoa salad. More than just a pretty plate, it is a nutrient-dense powerhouse that supports steady energy, healthy digestion, and balanced blood sugar. Quinoa, a complete plant protein, keeps you satisfied, while fresh vegetables offer a rainbow of antioxidants. Olives and extra virgin olive oil bring heart-healthy fats to help reduce inflammation and support optimal cholesterol levels.

The tangy vinaigrette blends lemon’s gentle detoxifying benefits, oregano’s natural antimicrobial properties, and raw honey’s soothing sweetness. All of these ingredients work together to nourish on multiple levels. Dairy-free feta makes it friendly for those avoiding dairy, while still adding a creamy, mineral-rich boost.

Ingredients

  • 1 cup quinoa (dry)

  • 2 cups water

  • 2 cups cherry tomatoes (or grape), halved

  • 1 cucumber, diced

  • ½ cup pitted Kalamata olives, halved

  • ½ cup red onion, diced

  • ½ cup dairy-free feta cheese, cubed

  • ⅓ cup extra virgin olive oil

  • 2 tbsps red wine vinegar

  • 1 tbsp lemon juice (fresh)

  • 1 tsp raw honey

  • 1 garlic clove, minced

  • ¾ tsp Dijon mustard

  • 1 tsp oregano (dried)

  • Sea salt & black pepper, to taste

  • 1-2 cups arugula (optional)

  • ¼ cup fresh parsley, chopped

Directions

  1. Cook quinoa according to package directions for an al dente result. Fluff with a fork and refrigerate for about 20 minutes, stirring occasionally to cool.

  2. Chop vegetables and feta; add to a large bowl.

  3. Dressing: Whisk together olive oil, vinegar, lemon juice, honey, garlic, mustard, oregano, salt, and pepper. For a smoother texture, use an immersion blender.

  4. Add cooled quinoa to the vegetables. Toss gently, then mix in the dressing.

  5. Stir in arugula and parsley and serve.

Tips

  • Let quinoa cool before mixing to keep vegetables crisp.

  • To mellow red onions, chop, then soak for 15 to 30 minutes. Drain and pat dry before adding.

  • Double the dressing as it is also delicious on roasted vegetables or mixed greens.

  • Adjust ingredient amounts to your taste. Love cucumber or tomatoes? Add more

  • For extra protein, mix in chickpeas or grilled tempeh.

  • Keeps well in the fridge for 2 to 3 days. Flavours deepen overnight.

Why We Love It
 This salad delivers a balanced blend of protein, healthy fats, and vibrant plant nutrients to keep your energy steady and your body nourished. It is perfect for make-ahead lunches or as a refreshing side for dinner.

I would love to hear how you enjoy it if you make it at home.
💚 Krista

Krista, Eat, NutritionKrista Levesquesalad, quinoa, summer, nutrition, holisticnutritionComment