Bright Mediterranean flavors are packed into this fresh and healthy Mediterranean Quinoa Bowl, featuring spinach, tomato, cucumber, feta, and red onion, all tossed with fresh herbs and a sweet and tangy homemade dressing. It truly is the perfect summer salad!

Years ago, I attended a blogger lunch with a small group of Utah food bloggers. Back then, it was easy to gather around a table to discuss life and business since there were only a few of us. During one of those lunches, we enjoyed a quinoa salad that was decent but ultimately lacked a bit of flavor.
At that time, this was my first introduction to quinoa, and I mistakenly blamed the grain for the dish’s blandness. However, I found the salad felt fresh and nourishing, which inspired me to experiment with my own version ever since.
Recently, a friend introduced me to Prosecco vinegar, and it completely changed my perspective on quinoa salads. Now, not only is this my best quinoa salad creation, but it has also become one of my favorite summer side dishes, period!
How to Make Quinoa Salad Video
What is Quinoa?
Quinoa is technically the seed of a plant; however, it is classified as a whole grain. This versatile ingredient is not only a great source of plant protein but also offers a significant amount of fiber. Consequently, quinoa makes an excellent addition to a balanced diet, providing essential nutrients while adding texture and flavor to a variety of dishes.
Ingredients for Mediterranean Quinoa Bowl
Here is a quick overview of the ingredients you’ll need to create this delicious summer bowl, along with the homemade salad dressing to complete it:
- Tri-Color Quinoa: While you can use any type of quinoa you prefer, I love the vibrance of the tri-color quinoa in this dish.
- Spinach: Be sure to grab some fresh spinach and chop it up! Not only does it add great color and flavor, but it also provides essential nutrients.
- Cucumber: We recommend using English cucumbers since they don’t require peeling and have fewer seeds, making them ideal for this salad.
- Mung Beans: Although this ingredient is entirely optional, I enjoy the added texture that mung beans bring to the bowl. They are also a fantastic source of plant protein, and I love the Bob’s Red Mill brand.
- Grape or Cherry Tomatoes: Slice them in half to make them easier to eat.
- Italian Flat Leaf Parsley: Fresh parsley is highly recommended for its fresh flavor; however, if you opt for dried, be sure to use only 2 teaspoons.
- Basil: I only recommend using fresh basil for the best flavor.
- Feta cheese: Adds a delightful salty flavor that enhances the overall taste of the bowl.
- Salt and Pepper: season the bowl to taste
- Red Onion: adds great flavor, texture, and color
- Red Wine Vinegar: toss with the red onions while you prepare the bowl so that they are pickled
Dressing
- Olive Oil: the base of the dressing
- Lemon Zest and Juice: adds a vibrant flavor
- Prosecco Vinegar: I’m obsessed with the flavor of this vinegar but if you can’t find it, I have a list of substitutes below.
- Salt: enhances all the flavors
- Honey: adds natural sweetness to balance the acidity of the lemons and vinegar
- Garlic: adds flavor
The measurements for all these ingredients can be found in the recipe card at the end of this post.

What are Substitutes for Prosecco Vinegar?
If you can’t find Prosecco vinegar, some other types of vinegar will also work. Our best suggestions are champagne vinegar, white wine vinegar, white balsamic vinegar, red wine vinegar, or apple cider vinegar.
Mediterranean Quinoa Bowl Variations
This recipe is incredibly flexible, allowing you to swap out or add ingredients based on your preferences. Here are some fun ideas for additions:
- Asparagus: Tender asparagus adds a delightful crunch and a fresh flavor.
- Bell Peppers: Incorporate colorful bell peppers for added sweetness and vibrant color.
- Avocados: Creamy avocados bring a rich texture and healthy fats to the dish.
- Peas: Sweet peas offer a burst of flavor and a pop of color.
- Creamy Hummus: For a delicious twist, consider adding creamy hummus for extra richness.
- Farro: This hearty grain can be a great substitute or addition, providing a nutty flavor.
- Kalamata Olives: Briny Kalamata olives contribute a bold taste that enhances the overall dish.
- Chickpeas: Protein-packed chickpeas add substance and a lovely texture.
- Red Peppers: Sweet roasted red peppers bring depth and color to the bowl.
- Fresh Dill: A sprinkle of fresh dill imparts a unique flavor that brightens the salad.
- Barley: This chewy grain is a nutritious option that complements the other ingredients.
- Lentils: Nutritious lentils add protein and heartiness to the dish.
Additionally, you could add some protein to transform this salad into a hearty meal. Our easy grilled chicken would be delicious!

Reasons to Love This Recipe
- Easy: The ingredients are easy to find and the recipe is simple to make. Making quinoa couldn’t be easier and the rest is just chopping veggies!
- Fresh and flavorful: So many fresh veggies and herbs make for such a bold and tasty bowl! It’s even better if you can use veggies straight from the garden!
- Healthy: One serving of this bowl recipe is less than 300 calories, high in protein and fiber, and low in carbs. You won’t find a tastier way to have all those things!
- Make ahead: This is a great salad to make ahead of time. Prepare the quinoa, chop all the vegetables, and make the dressing in the morning then toss everything together just before serving.
What to Serve with This Mediterranean Quinoa Bowl
I mentioned above that you could add a protein to this and make it a main dish. It is also great as an appetizer, side dish, or light lunch. If you want to keep it as a salad on the side, here are some ideas for great main dishes to go with it:
- Spatchcock Chicken
- Chicken Parmesan (lighter version)
- Smash Burger
- Smoked Ribs
- Herb Chicken Thighs
Storage Tips
This Mediterranean quinoa bowl will keep in the refrigerator for up to 5 days though it will get soggy as time passes. If you think you will have leftovers, only add dressing to the portion that you think you will eat and then save the rest to combine later. This dish does not freeze well.
Quinoa is a fabulous grain to use in salads and bowls, and I love it paired with all these fresh Mediterranean flavors! This quinoa bowl is going to one of your favorite summer salad recipes!
More Delicious Quinoa Recipes to Try:
- Cilantro Lime Quinoa
- Vegetarian Quinoa Skillet
- Quinoa Stuffed Peppers Casserole
- Cowboy Caviar Quinoa
- Pecan Quinoa Granola
- Chocolate Blueberry Quinoa Bark
- Sausage Kale Quinoa Skillet
Mediterranean Quinoa Bowl
Description
Ingredients
Bowl
- 2 Cups Tri Color Quinoa, cooked
- 1 Cup Spinach, chopped
- 1 Cup Cucumber, chopped into small pieces
- 1/3 Cup Mung Beans, prepared, Bob's Red Mill *optional
- 1 Cup Grape Tomatoes, chopped
- 2 Tablespoons Italian Flat Leaf Parsley, minced
- 1 Tablespoon Basil, minced
- 1/2 Cup Feta
- Salt and Pepper, to taste
- 1/3 Cup Red Onion, minced
- 1 Tablespoon Red Wine Vinegar
Instructions
- We prefer to use chicken or vegetable stock instead of water for the quinoa. Prepare the quinoa according to package directions:Rinse the quinoa and then add with the water in a medium saucepan.2 Cups Tri Color Quinoa
- Bring the mixture to a boil over medium high heat, then turn to low for a gentle simmer. Cook, uncovered, until the quinoa has absorbed all of the water, about 15 minutes.
- Remove from heat, cover, and let the quinoa rest for 5 minutes, to give it time to fluff up. Set aside to cool.
- While the quinoa cooks, combine the red onions and red wine vinegar so that the onions get slightly pickled.1 Tablespoon Red Wine Vinegar, 1/3 Cup Red Onion
- Whisk together all of the dressing ingredients and set aside.1/4 Cup Olive Oil, 1/2 Lemon, 2 Tablespoons Lemon Juice, 1 Tablespoon Prosecco Vinegar, Pinch Salt, 1 ½ teaspoons Honey, 1 Clove Garlic
- In a large bowl, add the quinoa, chopped veggies, pickled onions (drained from the vinegar), beans, herbs and feta. Pour in the dressing and toss to coat well.1 Cup Spinach, 1 Cup Cucumber, 1/3 Cup Mung Beans, 1 Cup Grape Tomatoes, 2 Tablespoons Italian Flat Leaf Parsley, 1 Tablespoon Basil, 1/2 Cup Feta, 1/3 Cup Red Onion
- Season with salt and pepper to taste and then set in the fridge for at least 10 minutes to maximize flavor. If you need to do longer, just wait to dress the salad until right before serving as the quinoa does absorb a lot of the dressing.Salt and Pepper
Notes
Nutrition
Recommended Products

Betty
Wasn’t as good as it looked in the picture. Spicy.
Sweet Basil
Thanks for the feedback Betty! I’m not sure what would have made it spicy. Maybe a really strong onion?
Rhonda Gianturco
This has very good flavor, but mine had too much quinoa compared to the vegetables. Mine looks like quinoa with a little veggies. Pics on this website look like veggies with some quinoa. Next time I would use 1 cup quinoa and 2 cups chicken stock. I served with grilled chicken. Very good.
Sweet Basil
Hi Rhonda! Thank you so much for the feedback! You can definitely adjust the ratios to your liking.