Quinoa Roasted Veggie Mediterranean Salad Bowl

If you’re looking for a salad that doesn’t taste like rabbit food, you’ve found it. This quinoa roasted veggie Mediterranean salad is hearty, colorful, and makes you feel like you’re eating sunshine in a bowl. Packed with roasted vegetables, fluffy quinoa, and Mediterranean-inspired flavors, it’s a recipe that works just as well for a weeknight dinner as it does for a weekend cookout.

I’ve made this more times than I can count, especially during summer when markets overflow with peppers, zucchini, and tomatoes. And the best part? It’s one of those salads that actually tastes better after sitting in the fridge for a few hours.

Ingredients

For the roasted vegetables:

• 1 medium zucchini, cut into half-moons
• 1 red bell pepper, sliced into strips
• 1 yellow bell pepper, sliced into strips
• 1 small red onion, cut into wedges
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• ½ teaspoon smoked paprika
• Salt and black pepper, to taste

For the quinoa:

• 1 cup quinoa (any color works)
• 2 cups water or low-sodium vegetable broth
• Pinch of salt

For the dressing:

• 3 tablespoons olive oil
• Juice of 1 lemon
• 1 tablespoon red wine vinegar
• 1 garlic clove, minced
• 1 teaspoon Dijon mustard
• ½ teaspoon dried basil
• Salt and pepper, to taste

Optional add-ins:

• ½ cup crumbled feta cheese
• ¼ cup Kalamata olives, pitted and sliced
• Fresh parsley or mint, chopped

Instructions

Step 1: Cook the quinoa

1. Rinse the quinoa under cold water (this washes off the natural bitterness).
2. In a medium pot, combine quinoa, water (or broth), and a pinch of salt.
3. Bring to a boil, then reduce the heat to low. Cover and simmer for 15 minutes.
4. Remove from heat, fluff with a fork, and let it cool slightly.

(Tip: If your quinoa often turns mushy, use a 1:1.75 ratio of quinoa to liquid instead of a straight 1:2. It keeps the grains nice and separate.)

Step 2: Roast the vegetables

1. Preheat your oven to 400°F (200°C).
2. Spread zucchini, peppers, onion, and cherry tomatoes on a large baking sheet.
3. Drizzle with olive oil, sprinkle oregano, paprika, salt, and pepper. Toss to coat.
4. Roast for 20–25 minutes, stirring halfway, until tender and lightly caramelized.

Step 3: Make the dressing

1. Whisk olive oil, lemon juice, vinegar, garlic, mustard, basil, salt, and pepper until smooth.
2. Taste and adjust acidity or seasoning.

Step 4: Assemble the salad

1. In a large bowl, combine the cooked quinoa, roasted vegetables, and any optional add-ins.
2. Pour the dressing over and toss until everything is coated.
3. Sprinkle fresh herbs on top before serving.

And that’s it—you’ve got yourself a Mediterranean quinoa salad with roasted vegetables that’s just as beautiful as it is satisfying.

Why You’ll Love This Salad

• Meal prep friendly: It holds up well in the fridge for 3–4 days, making it one of the best healthy sides for meal prep.
• Flavor explosion: Roasting vegetables brings out their natural sweetness, while the lemony dressing keeps it fresh.
• Flexible: You can mix and match vegetables depending on what’s in season or what’s sitting in your crisper drawer.
• Nutrient-dense: Quinoa is a complete protein, and paired with fiber-rich veggies, you’ll feel satisfied without feeling heavy.

Variations You Can Try

• Mediterranean Quinoa Bowl: Add grilled chicken, salmon, or chickpeas to turn this salad into a protein-packed dinner.
• Summer twist: Toss in roasted corn or grilled eggplant for extra smokiness.
• Creamy upgrade: Swap the vinaigrette for a light tahini dressing.
• Cheese swap: Try goat cheese or shaved Parmesan instead of feta.

How to Store Your Salad

This salad is a lifesaver for busy weeks because it actually gets better with time.

• Fridge: Store in an airtight container for up to 4 days. The flavors deepen, and the quinoa soaks up the dressing.
• Meal prep hack: Keep the dressing separate if you prefer your quinoa roasted veggie salad less “marinated.” Mix just before eating.
• Freezer: I don’t recommend freezing because the veggies lose their texture and the quinoa becomes mushy.

Serving Ideas

This Mediterranean quinoa salad can play many roles at your table:

• As a main dish: Top with grilled chicken, shrimp, or tofu for a full dinner.
• As a side: Pair with roasted salmon, lamb skewers, or falafel for a Mediterranean-inspired spread.
• Picnic favorite: Since it’s mayo-free, it’s a safe bet for outdoor gatherings.
• Lunchbox hero: Pack it cold—it travels well and doesn’t wilt like leafy salads.

Pro Tips for the Best Flavor

1. Char your veggies a bit: Don’t be afraid of darker edges when roasting; that caramelization is pure flavor.
2. Use broth for quinoa: Cooking quinoa in vegetable broth instead of water adds an extra savory layer.
3. Mix hot and cold: Toss some roasted veggies while still warm with cooled quinoa—it creates a lovely contrast.
4. Herbs matter: Fresh parsley, mint, or dill brighten the salad and balance out the richness of roasted vegetables.
5. Dressing last: Always taste the dressing on its own first—if it makes you want to dip bread into it, you know it’s perfect.

Why This Salad Fits the Mediterranean Diet

The Mediterranean diet is often praised as one of the healthiest eating patterns, and this salad checks all the boxes:

• Plant-forward: Quinoa, vegetables, and herbs form the base.
• Healthy fats: Olive oil brings in heart-friendly monounsaturated fats.
• Balanced proteins: Quinoa is a complete protein, meaning it has all nine essential amino acids.
• Whole-food focus: No processed ingredients—just honest, wholesome food.

It’s proof that easy Mediterranean diet recipes don’t need to be complicated or expensive.

Final Thoughts

This quinoa roasted veggie Mediterranean salad isn’t just another salad—it’s one of those dishes that makes you wonder why you ever settled for soggy lettuce and bottled dressing. It’s filling, vibrant, and full of feel-good ingredients.

I always tell friends: make a big batch, stash it in the fridge, and watch how quickly it disappears. Whether you’re following the Mediterranean diet, looking for new quinoa recipes, or just craving something fresh yet hearty, this salad delivers every single time.

So, grab that baking sheet, roast those veggies, and let quinoa be more than just the “healthy grain” you ignore at the back of your pantry. This recipe might just turn it into your new kitchen staple.

Quinoa Roasted Veggie Mediterranean Salad

A colorful quinoa roasted veggie Mediterranean salad made with zucchini, peppers, onion, and cherry tomatoes tossed in a lemony vinaigrette. Fresh, filling, and perfect for meal prep, family dinners, or a picnic dish that everyone will love.

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 5 servings

Course: Main Course, Side Dish

Cuisine: Mediterranean

Calories: 310

Ingredients Method Notes

Ingredients

  

For the roasted vegetables

• 1 medium zucchini cut into half-moons
• 1 red bell pepper sliced
• 1 yellow bell pepper sliced
• 1 small red onion cut into wedges
• 1 cup cherry tomatoes halved
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• ½ teaspoon smoked paprika
• Salt and black pepper to taste

For the quinoa

• 1 cup quinoa any type
• 2 cups water or vegetable broth
• Pinch of salt

For the dressing

• 3 tablespoons olive oil
• Juice of 1 lemon
• 1 tablespoon red wine vinegar
• 1 garlic clove minced
• 1 teaspoon Dijon mustard
• ½ teaspoon dried basil
• Salt and black pepper to taste

Optional add-ins

• ½ cup crumbled feta cheese
• ¼ cup sliced Kalamata olives
• Fresh parsley or mint chopped

Method

 

1. Cook the quinoa: Rinse quinoa under cold water. Combine 1 cup quinoa with 2 cups water (or broth) and a pinch of salt in a pot. Bring to a boil, cover, and simmer on low for 15 minutes. Turn off heat, let it sit covered for 5 minutes, then fluff with a fork.
2. Roast the vegetables: Preheat oven to 400°F (200°C). Place zucchini, peppers, onion, and tomatoes on a baking sheet. Drizzle with olive oil, sprinkle oregano, paprika, salt, and pepper. Toss well. Roast for 20–25 minutes, stirring once, until tender and caramelized at the edges.
3. Make the dressing: In a small bowl, whisk olive oil, lemon juice, vinegar, garlic, mustard, basil, salt, and pepper until smooth.
4. Assemble the salad: In a large bowl, mix cooked quinoa and roasted vegetables. Pour dressing on top and toss gently. Add feta, olives, and herbs if using.
5. Serve: Enjoy warm, at room temperature, or chilled straight from the fridge.

Notes

• This salad keeps in the fridge for 3–4 days, so it’s great for meal prep.
• Red quinoa holds up a bit better in salads, but any quinoa works fine.
• For extra protein, add grilled chicken, salmon, or chickpeas.
• Always rinse quinoa before cooking to avoid bitterness.

FAQs About Quinoa Roasted Veggie Mediterranean Salad

Q1: How do you cook quinoa so it’s fluffy and not sticky?
Rinse it well first, then use slightly less water than most packages suggest (1 cup quinoa to 1¾ cups water). Let it rest covered for 5 minutes after cooking, then fluff with a fork.

Q2: Can I make this roasted vegetable quinoa salad ahead of time?
Yes! In fact, it tastes better after sitting for a few hours. If you’re prepping for a party, make it the night before.

Q3: What other vegetables work well in this salad?
Almost anything! Try roasted eggplant, mushrooms, or even carrots. Roasted summer vegetables like corn or squash are fantastic.

Q4: Is this salad good for meal prep?
Definitely. It keeps well in the fridge for 3–4 days, making it one of my favorite healthy sides for meal prep.

Q5: Can I make this vegan?
Absolutely. Just skip the feta or use a plant-based alternative. Everything else is naturally vegan.

Q6: How can I add more protein?
Grilled chicken, shrimp, or baked tofu are great. Or simply toss in a can of chickpeas for a plant-based boost.

Q7: Is quinoa healthier than rice?
Quinoa has more protein and fiber than white rice, making it more filling. Plus, it cooks faster—bonus!

Q8: Can I use leftover roasted vegetables for this recipe?
Yes! If you already roasted veggies for another meal, just toss them with quinoa and dressing for a quick salad.

Q9: What kind of quinoa works best?
Any variety—white, red, black, or tri-color—works. Red quinoa holds its shape a little better in salads, though.

Q10: How long does it take from start to finish?
About 40 minutes, with most of that being hands-off roasting and simmering time.