Mediterranean Quinoa Salad with Roasted Vegetables & Lemon-Herb Dressing

Cuisine: Mediterranean / Modern Fusion
Preparation Time: 20 minutes
Cooking Time: 25 minutes
Servings: 4–6

🌿 Ingredients

For the Salad:

• 1 cup quinoa (uncooked)

• 2 cups water or vegetable broth (for extra flavor)

• 1 red bell pepper, diced

• 1 yellow bell pepper, diced

• 1 small zucchini, sliced into half-moons

• 1 small eggplant, diced

• 1 cup cherry tomatoes, halved

• 1 small red onion, chopped

• 3 tablespoons olive oil (for roasting)

• ½ teaspoon salt

• ¼ teaspoon black pepper

• ½ teaspoon dried oregano

• ¼ teaspoon smoked paprika (optional for depth)

For the Lemon-Herb Dressing:

• ¼ cup extra virgin olive oil

• 3 tablespoons fresh lemon juice

• 1 teaspoon lemon zest

• 1 garlic clove, minced

• 1 tablespoon red wine vinegar

• 1 teaspoon Dijon mustard

• 1 teaspoon honey or maple syrup (to balance acidity)

• 1 tablespoon fresh parsley, finely chopped

• 1 tablespoon fresh basil, finely chopped

• Salt and pepper to taste

For Garnish (Optional):

• ½ cup crumbled feta cheese or vegan feta

• ¼ cup toasted pine nuts or almonds

• Fresh mint leaves

🔥 Instructions

1. Cook the Quinoa
   Rinse quinoa thoroughly under cold water using a fine-mesh sieve. This removes the natural coating (saponin) that can make it taste bitter.
   In a medium pot, bring 2 cups of water or broth to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed.
   Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and allow to cool.

2. Roast the Vegetables
   Preheat your oven to 425°F (220°C).
   On a large baking sheet, toss the bell peppers, zucchini, eggplant, red onion, and tomatoes with olive oil, salt, pepper, oregano, and smoked paprika.
   Spread them in a single layer and roast for 20–25 minutes, stirring halfway through. The vegetables should be tender and slightly caramelized around the edges.

3. Make the Lemon-Herb Dressing
   In a small bowl, whisk together olive oil, lemon juice, lemon zest, garlic, vinegar, mustard, honey, parsley, basil, salt, and pepper.
   Taste and adjust for acidity or sweetness — it should be bright, tangy, and balanced.

4. Assemble the Salad
   In a large bowl, combine cooked quinoa and roasted vegetables. Pour the dressing over and toss gently until everything is evenly coated.
   If desired, fold in crumbled feta and toasted nuts for texture and richness.

5. Serve
   Garnish with fresh herbs or a squeeze of lemon. Serve warm, at room temperature, or chilled — it tastes amazing all three ways.

🍋 Serving Suggestions

• Serve as a main course for a healthy lunch or light dinner.

• Pair it with grilled chicken, salmon, or shrimp for added protein.

• Add a dollop of tzatziki or hummus on the side for creamy contrast.

• Makes an excellent meal prep salad — store in the fridge up to 4 days.

💡 Tips & Variations

• Grain swap: Substitute quinoa with farro, couscous, or brown rice.

• Roast smarter: Add chickpeas to the pan for an extra protein boost.

• For spice lovers: Mix in a pinch of chili flakes or harissa paste.

• For a vegan version: Skip the feta or use a plant-based alternative.

🌍 Mediterranean Story

This salad represents the modern Mediterranean spirit — simple ingredients transformed into something deeply nourishing.
In the Mediterranean diet, whole grains like quinoa (though originally South American) have been warmly embraced for their nutrient profile and versatility. Combined with roasted vegetables, olive oil, and herbs, this dish is a celebration of color and balance.

When it became popular in the U.S., health-conscious cooks saw it as the perfect answer to fast food culture: a meal that’s fresh, filling, and guilt-free. Every spoonful offers texture — the fluffiness of quinoa, the sweetness of roasted peppers, and the brightness of lemon.

It’s not just food; it’s a philosophy — eat with intention, use the best ingredients, and let nature do the talking. 🌞🥗