Nothing beats a healthy salad that acts as a main dish to make an easy dinner meal. This Vegan Mediterranean Quinoa Salad packs colourful vegetables, herbs and plant-based protein. Level up your favourite Copycat Costco Quinoa Salad recipe at home with a few simple ingredients. Vegan Plantbased, and Gluten-Free.
Jump to:
- Costco's Quinoa Salad
- Should You Soak Quinoa?
- How Do You Cook A Cup Uncooked Quinoa
- Health Benefits and Nutrition Facts of Quinoa
- Types of Quinoa
- How To Make Quinoa Salad
- Ingredients You Will Need To Make Simple Lemon Vinaigrette
- Step by Step Instructions For Homemade Version Of Costco Quinoa Salad Copycat Recipe
- Recipe Notes
- Mediterranean Quinoa Salad
Costco's Quinoa Salad
There are so many reasons why we love Costco. Bulk shopping at Costco is terrific, and it makes meal planning and healthy meal prep ideas for the week economical.
You are missing out if you've never had the pre-made Costco Quinoa Salad. We love the delicious combination of vegetables, herbs and plant-based protein like Quinoa, mung beans and red lentils. More importantly, this quinoa Mediterranean salad is an excellent base for healthy recipes for weight loss on a budget.
There are many variations. Add your favourite protein to this salad. Use this easy quinoa salad in a wrap or serve it as a side dish with lunch or dinner! The possibilities are endless!
Add a simple salad dressing recipe with olive oil and lemon to this vegan salad recipe with protein.
Should You Soak Quinoa?
It is essential to wash and soak one cup of uncooked Quinoa in a large bowl.
Soaking help removes the bitter taste of saponins. Saponin is a compound that acts as a natural pesticide to repel bugs. This soapy substance, when consumed, can cause vomiting. They naturally sud up with mixed with water.
In addition, soaking Quinoa softens and improves digestion; it also helps activate enzymes that make Quinoa more nutritious.
Before cooking, the best way to prepare Quinoa is to soak it with hot boiling water and a splash of apple cider vinegar for a minimum of eight hours, best overnight. The hot water helps release saponin from the seeds. The water will look soapy on top.
Drain and rinse the Quinoa under cold water.
How Do You Cook A Cup Uncooked Quinoa
- Soak, drain with a fine mesh sifter and rinse Quinoa
- Transfer Quinoa to a quart pot and add water (2:1 ratio water to Quinoa - ex. 2 cups water to 1 cup of Quinoa).
- Bring water to a boil at medium-high heat.
- Reduce to low heat, cover pot with lid and simmer for 15 minutes.
- After 15 minutes, remove from the heat source, turn off the heat and let the pot sit with the lid covered for another 10 -15 minutes.
- Fluff up cooked Quinoa with a fork and set aside to room temperature.
Health Benefits and Nutrition Facts of Quinoa
Protein - an excellent source of plant-based protein alternatives. This powerhouse of pseudocereal grains contains nine essential amino acids. There is 8g protein in just one cup of cooked Quinoa.
Fibre - high fibre content keeps you feeling fuller and satiated longer. There is 5g of fiber in just one cup of cooked Quinoa.
Vitamins and Minerals - Rich in magnesium, manganese, phosphorus, zinc, copper, and iron.
Complex Carbohydrate - Quinoa contains longer chains of sugar molecules than simple carbohydrates, which digests slowly and releases energy gradually to supply the body without sugar crashes. These are great to incorporate into your everyday meals.
Is Quinoa Paleo? Is Quinoa Whole30?
No, Quinoa is not paleo. A paleo diet typically includes only lean meats, fish, fruits, vegetables, nuts and seeds. In addition, cereal grains (wheat, corn, rice, and oats), pseudo-grains, dairy products and legumes should be avoided. Similarly. Quinoa is not Whole30 compliant. A Whole30 diet avoids grains.
However, some may bend the rules a bit, given quinoa packs many nutritional benefits.
Types of Quinoa
There are different types of Quinoa. First, let's talk about whole seed quinoa.
White Quinoa - super light and fluffy, and most versatile.
Red Quinoa - crunchy and nutty. It doesn't work well with sweet applications.
Black Quinoa - also crunch and nutty. Less common in grocery stores.
Rainbow Quinoa (Tri-Color) is a blend of white, red, and black Quinoa.
There are also quinoa flour, flakes and crips on the market.
How To Make Quinoa Salad
Ingredients You Will Need To Make Quinoa Salad
Quinoa - you may use white, red, or black whole seed quinoa for this convenient meal!
Sprouted Mung Beans - added protein and fibre.
Red Lentils - high in protein and fiber and low in fat. They're also packed with folate, iron, phosphorus, potassium and fiber.
English Cucumber - finely chopped cucumber adds a refreshing crunchy texture and boosts nutrients: magnesium, potassium, and vitamin K.
Cherry Tomato - is low in calories, rich in antioxidants, and adds a sweet, tart, tangy balance.
Red Bell Pepper - adds the right amount of sweetness and crunchy texture.
Parsley - excellent profile of clean, peppery taste to brighten fresh salad.
Edamame - adds a nice firm texture that is buttery with a hint of sweetness.
Corn - moderately sweet, crunchy, with a tender, buttery flavour.
Seasoning - lightly seasoning with salt and fresh ground black pepper is a great way to highlight the flavours of fresh vegetables.
Ingredients You Will Need To Make Simple Lemon Vinaigrette
Fresh Lemon Juice - the core of the tangy vinaigrette is fresh lemon juice to lift, brighten, and bring all the flavours together. Use the real thing and avoid store-bought lemon juice. If desired, fold in lemon zest to make it an extra delicious lemon dressing!
Extra-Virgin Olive Oil - this healthy fat helps you better absorb the nutrition of your salad greens. Plus, olive oil can protect you from hypertension, and the Mediterranean diet can reduce blood pressure.
White Wine Vinegar - add a tablespoon of white vinegar to your simple lemon salad dressing to help increase the sense of satiety. This precious ally in the kitchen is also rich in mineral salts, including phosphorus, potassium, magnesium, iron.
Step by Step Instructions For Homemade Version Of Costco Quinoa Salad Copycat Recipe
Wash, soak and rinse Quinoa for a minimum of eight hours, preferably overnight.
Chop and prepare vegetables, herbs and legumes.
Add cooked Quinoa, mung beans, cucumbers, Roma tomatoes, red bell peppers, and parsley in a large mixing bowl. Mix well.
Season with a dash of salt and pepper to taste.
Add fresh lemon juice, white wine vinegar, and olive oil to make the tangy dressing. If desired, you can also add a little maple syrup for sweetness.
Pour the lemon and olive oil dressing over the salad. Mix well.
Serve and enjoy.
Garnish with fresh cilantro and top with vegan feta cheese.
Store up to 4 days in the refrigerator in an airtight container.
Recipe Notes
One great thing about this rich Quinoa salad is that you do not need to use exact ingredients. Discover different ways to make this great salad your favourite premade meals with different items such as brown rice.
That's the beauty of this easy dinner, perfect for parties and potluck events. Simply double batch the recipe and serve this tasty versatile dish in a large serving bowl. It is also a fantastic healthy meal prep idea for the week! It is one of my favourite recipes because this Vegetarian meal is soooo good! It can be served as a main meal!
Did you make this Healthy Quinoa Salad Recipe? I'd love to see how you went with my recipes! Leave a comment below or tag me on Instagram @INSTANOMSS #INSTANOMSS
PrintMediterranean Quinoa Salad
Nothing beats a healthy salad that acts as a main dish to make an easy dinner meal. This Vegan Mediterranean Quinoa Salad packs colourful vegetables, herbs and plant-based protein. Level up your favourite Copycat Costco Quinoa Salad recipe at home with a few simple ingredients. Whole30 Compliant, Vegan Plantbased, and Gluten-Free.
- Prep Time: 5
- Cook Time: 5
- Total Time: 10 minutes
- Yield: 2-4 persons 1x
- Category: Salads
- Method: Mix
- Cuisine: Pacific North West, Canadian
- Diet: Vegan
Ingredients
Mediterranean Quinoa Salad
- 2 cups organic Quinoa
- ½ cup sprouted mung beans, cooked
- ¼ cup red lentils, cooked
- ½ cup finely chopped cucumber
- 1 cup chopped Roma tomato
- 1 red pepper, deseeded and finely chopped
- ½ cup parsley, finely chopped
- ¼ cup edamame
- ¼ corn
- ½ bunch fresh cilantro, finely chopped (optional)
- salt and pepper to taste
- ½ tsp apple cider vinegar
Lemon Olive Dressing
- ¼ C extra virgin olive oil
- 1 lemon, juiced
- 2 tbsp white wine vinegar
- ½ tbsp maple syrup (optional)
- salt and pepper to taste
Instructions
- In a small bowl, soak Quinoa with hot boiling water and a splash of apple cider vinegar for a minimum of eight hours, best overnight.
- Drain and rinse the Quinoa under cold water.
- Wash, chop and prepare vegetables, herbs and legumes.
- Add cooked Quinoa, cooked mung beans, cooked red lentils, chopped veggies (cucumbers, Roma tomatoes, red bell peppers), and parsley in a large mixing bowl. Mix well.
- Season with a dash of salt and pepper to taste.
- Add fresh lemon juice, white wine vinegar, and olive oil to make the tangy dressing. If desired, you can also add a little maple syrup for sweetness.
- Pour the lemon and olive oil dressing over the salad. Mix well.
- Serve and enjoy.
- Garnish with fresh cilantro and top with vegan feta cheese.
- Store up to 4 days in the refrigerator in an airtight container.
Notes
- Explore using different types of organic Quinoa - White Quinoa, Red Quinoa, and Black Quinoa.
- One great thing about this rich Quinoa salad is that you do not need to use exact ingredients. Discover different ways to make this great salad your favorite premade meals with different items such a brown rice.
- Should I Soak Quinoa? It is essential to wash and soak one cup of uncooked quinoa in a large bowl. Soaking help removes the bitter taste of saponins.
Nutrition
- Serving Size: 1 bowl
- Calories: 490
- Sugar: 103.3 g
- Sodium: 603.5 mg
- Fat: 2.4 g
- Carbohydrates: 116.6 g
- Fiber: 3.4 g
- Protein: 6.2 g
- Cholesterol: 0 mg
Keywords: Organic Quinoa, Mediterranean Diet, Quinoa Salad, Whole30 Compliant, Vegan, Plant based, Gluten-Free, Costco's Copycat, Quick and Easy, Pacific Northwest, Vegetarian
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Katie says
Such a great mediterranean salad! Love the quinoa in it, and how great it makes me feel!
★★★★★
Nancy says
It's such a flavourful and satisfying salad! I love the different textures 🙂
Addie says
So tasty!
★★★★★
Nancy says
thanks!
Linda says
We've been adding this salad to our weekly menu because it's sooo good!
★★★★★
Nancy says
Hi Five to that!
Liz says
I adore quinoa and this salad recipe was delicious!!! I'll be making it again and again.
★★★★★
Nancy says
Thanks Liz! I'm so happy to hear that you love it as much as we do!
Andréa Janssen says
What a delicious salad, healthy too! Thank you for sharing.
★★★★★
Nancy says
Enjoy this excellent vegan healthy meal prep salad!
Emily says
I love to make a big batch on Sunday for easy lunches throughout the week. So fresh and delicious!
★★★★★
Nancy says
That's a wonderful idea! it goes so well with all sorts of proteins!
Jere Cassidy says
This is such a delicious salad and love all the colors and flavors. I had never heard about soaking quinoa.
★★★★★
Nancy says
We love the vibrant colors too! it makes meal time much more enjoyable!
Lesley says
What a delicious summer salad, so much flavour and texture.
★★★★★
Cat | Curly's Cooking says
What a perfect salad for summer packed with so many tasty flavours.
★★★★★
Megan says
This reminds me of the tabbouli I grew up eating, so full of yummy grains and beans together, suuuper satisfying. I like that you soak the quinoa first. Thanks for another great recipe.
★★★★★
Addie says
So flavorful!
★★★★★
Donny says
This post was soooo helpful. I had no idea I was supposed to soak quinoa. And I never would've known to add apple cider vinegar. Plus the salad itself is so good!
★★★★★
Emily Woodward says
I always love a new quinoa recipe
★★★★★
Oscar says
Looks so good, can't wait to try this recipe.
★★★★★
Bobbie says
Love how fresh and healthy this salad is!
★★★★★
Amy says
this salad is delicous!
★★★★★
Leslie says
Love this recipe!
★★★★★
Amy says
I love a good grain salad and this was absolutely yum!
★★★★★
Andy says
love this salad so much! so easy to make and so delicious!
★★★★★
Nancy says
So incredibly refreshing and perfect for the lovely spring weather we're having. I could eat this several times a week.
★★★★★
Addie says
So flavorful!
★★★★★
Melinda says
Good looking salad, I’m eager to try it!
★★★★★
Shelby says
This salad is so refreshing but also super filling! Loved the added lentils.
★★★★★
Marinela says
Yum, love this rich and protein-packed quinoa salad, Mediterranean recipes are really the best!
★★★★★
Janessa says
I'll be making this for lunches for sure! Thank you for the helpful tips on soaking quinoa- I had no idea that soaking it helped digestion and had never done that before.
★★★★★
Linda says
Always love a good and refreshing salad for lunch like this one
★★★★★
Katie says
This salad is incredible! I will definitely make it again!
★★★★★
Tatiana says
Healthy a delicious , love quinoa
★★★★★
Natalie says
That was super delicious. One of my favourite at the moment. Thanks!
★★★★★
Choclette says
I love quinoa salads. This one is totally scrumptious.
★★★★★
Shilpa says
Love this refreshing and healthy salad.
★★★★★
Anaiah says
Yum! I love a good quinoa salad and the lemon dressing is perfect.
★★★★★
Andrea says
so refreshing and delicious! love it!
★★★★★
Daniela says
Made this Mediterranean Quinoa Salad as a side dish and it was wonderful. Thank you for sharing
★★★★★
Lilly says
I love the clean ingredients in this salad!
★★★★★
Swathi says
This Mediterranean quinoa salad looks filling.
★★★★★
Megan says
What a delicious salad. So easy and everyone loved it'
★★★★★
Nancy says
YAY!! i'm so happy to hear that!
Jacqui says
I use this recipe for meal prep, it’s so healthy and delicious! Thanks so much for sharing.
★★★★★
Leslie says
Great recipe!
★★★★★
Anna - Vegnfit says
I live how delicious and filling this salad is. So full of nutrients and protein. Yum.
★★★★★
Chris says
This quinoa salad was so delicious! I made a double batch, so we had it for lunch the next day! Love it!
★★★★★
Oscar says
This salad looks good, great recipe.
★★★★★
Lesley says
What a delicious salad, perfect as we move into spring.
★★★★★
Jeannie says
this quinoa is loaded with healthy ingredients quinoa and lentils alone are good sources of iron, love this for our dinner
★★★★★
Andrea says
love this! such a refreshing and nutritious salad!
★★★★★
Nancy says
You bet! it is packed full of wholesome ingredients!
Tavo says
loved the combination of quinoa and edamame beans on this bowl! Delicious!
★★★★★
Nancy says
Thanks Gus - it's super tasty!
Emily says
Everyone loved this healthy salad - I made a bunch for meal prep so we'll be enjoying it throughout the week! Soaking the quinoa is a great tip!
★★★★★
Chantry says
So delicious! I love all the different flavors. I need to be better about soaking my quinoa!
★★★★★