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    Home » Diet » Mediterranean Quinoa Salad

    Mediterranean Quinoa Salad

    Mar 24, 2022 · 58 Comments

    Jump to Recipe·Print Recipe
    mediterranean 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. Vegan Plantbased, and Gluten-Free.

    COSTCO's QUINOA SALAD copy cat
    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!

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    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

    1. Soak, drain with a fine mesh sifter and rinse Quinoa
    2. Transfer Quinoa to a quart pot and add water (2:1 ratio water to Quinoa - ex. 2 cups water to 1 cup of Quinoa).
    3. Bring water to a boil at medium-high heat.
    4. Reduce to low heat, cover pot with lid and simmer for 15 minutes.
    5. 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.
    6. Fluff up cooked Quinoa with a fork and set aside to room temperature.
    A Cup Uncooked Quinoa

    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

    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.

    COSTCO's QUINOA SALAD copy cat

    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.

    COSTCO's QUINOA SALAD copy cat

    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!

    COSTCO QUINOA CORN SALAD

    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

    Print

    Mediterranean Quinoa Salad

    mediterranean quinoa salad
    Print Recipe
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    ★★★★★

    5 from 48 reviews

    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.

    • Author: Nancy
    • 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

    Scale

    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

    1. 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.
    2. Drain and rinse the Quinoa under cold water.
    3. Wash, chop and prepare vegetables, herbs and legumes.
    4. 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.
    5. Season with a dash of salt and pepper to taste.
    6. 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.
    7. Pour the lemon and olive oil dressing over the salad. Mix well.
    8. Serve and enjoy.
    9. Garnish with fresh cilantro and top with vegan feta cheese.
    10. Store up to 4 days in the refrigerator in an airtight container.

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    Notes

    1. Explore using different types of organic Quinoa - White Quinoa, Red Quinoa, and Black Quinoa.
    2. 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.
    3. 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

    Did you make this recipe?

    Tag @instanomss on Instagram and hashtag it #instanomss

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    Reader Interactions

    Comments

    1. Katie says

      February 13, 2023 at 5:39 am

      Such a great mediterranean salad! Love the quinoa in it, and how great it makes me feel!

      ★★★★★

      Reply
      • Nancy says

        February 13, 2023 at 12:54 pm

        It's such a flavourful and satisfying salad! I love the different textures 🙂

        Reply
    2. Addie says

      December 04, 2022 at 8:01 pm

      So tasty!

      ★★★★★

      Reply
      • Nancy says

        January 01, 2023 at 3:47 pm

        thanks!

        Reply
    3. Linda says

      December 01, 2022 at 9:41 pm

      We've been adding this salad to our weekly menu because it's sooo good!

      ★★★★★

      Reply
      • Nancy says

        January 03, 2023 at 4:15 pm

        Hi Five to that!

        Reply
    4. Liz says

      November 28, 2022 at 2:35 am

      I adore quinoa and this salad recipe was delicious!!! I'll be making it again and again.

      ★★★★★

      Reply
      • Nancy says

        November 28, 2022 at 4:33 pm

        Thanks Liz! I'm so happy to hear that you love it as much as we do!

        Reply
    5. Andréa Janssen says

      November 28, 2022 at 2:10 am

      What a delicious salad, healthy too! Thank you for sharing.

      ★★★★★

      Reply
      • Nancy says

        November 28, 2022 at 4:33 pm

        Enjoy this excellent vegan healthy meal prep salad!

        Reply
    6. Emily says

      November 27, 2022 at 9:18 pm

      I love to make a big batch on Sunday for easy lunches throughout the week. So fresh and delicious!

      ★★★★★

      Reply
      • Nancy says

        November 28, 2022 at 4:35 pm

        That's a wonderful idea! it goes so well with all sorts of proteins!

        Reply
    7. Jere Cassidy says

      November 27, 2022 at 9:06 pm

      This is such a delicious salad and love all the colors and flavors. I had never heard about soaking quinoa.

      ★★★★★

      Reply
      • Nancy says

        November 28, 2022 at 4:35 pm

        We love the vibrant colors too! it makes meal time much more enjoyable!

        Reply
    8. Lesley says

      April 14, 2022 at 2:24 am

      What a delicious summer salad, so much flavour and texture.

      ★★★★★

      Reply
    9. Cat | Curly's Cooking says

      April 13, 2022 at 1:44 pm

      What a perfect salad for summer packed with so many tasty flavours.

      ★★★★★

      Reply
    10. Megan says

      April 04, 2022 at 5:50 am

      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.

      ★★★★★

      Reply
    11. Addie says

      April 03, 2022 at 8:42 pm

      So flavorful!

      ★★★★★

      Reply
    12. Donny says

      April 03, 2022 at 11:17 am

      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!

      ★★★★★

      Reply
    13. Emily Woodward says

      April 01, 2022 at 8:43 pm

      I always love a new quinoa recipe

      ★★★★★

      Reply
    14. Oscar says

      April 01, 2022 at 8:23 pm

      Looks so good, can't wait to try this recipe.

      ★★★★★

      Reply
    15. Bobbie says

      April 01, 2022 at 6:23 pm

      Love how fresh and healthy this salad is!

      ★★★★★

      Reply
    16. Amy says

      April 01, 2022 at 9:56 am

      this salad is delicous!

      ★★★★★

      Reply
    17. Leslie says

      April 01, 2022 at 6:16 am

      Love this recipe!

      ★★★★★

      Reply
    18. Amy says

      March 31, 2022 at 6:55 pm

      I love a good grain salad and this was absolutely yum!

      ★★★★★

      Reply
    19. Andy says

      March 31, 2022 at 5:30 pm

      love this salad so much! so easy to make and so delicious!

      ★★★★★

      Reply
    20. Nancy says

      March 31, 2022 at 3:51 pm

      So incredibly refreshing and perfect for the lovely spring weather we're having. I could eat this several times a week.

      ★★★★★

      Reply
    21. Addie says

      March 29, 2022 at 8:14 pm

      So flavorful!

      ★★★★★

      Reply
    22. Melinda says

      March 29, 2022 at 8:02 pm

      Good looking salad, I’m eager to try it!

      ★★★★★

      Reply
    23. Shelby says

      March 29, 2022 at 3:49 pm

      This salad is so refreshing but also super filling! Loved the added lentils.

      ★★★★★

      Reply
    24. Marinela says

      March 29, 2022 at 3:02 pm

      Yum, love this rich and protein-packed quinoa salad, Mediterranean recipes are really the best!

      ★★★★★

      Reply
    25. Janessa says

      March 29, 2022 at 2:24 pm

      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.

      ★★★★★

      Reply
    26. Linda says

      March 28, 2022 at 9:13 pm

      Always love a good and refreshing salad for lunch like this one

      ★★★★★

      Reply
    27. Katie says

      March 28, 2022 at 5:01 am

      This salad is incredible! I will definitely make it again!

      ★★★★★

      Reply
    28. Tatiana says

      March 28, 2022 at 4:45 am

      Healthy a delicious , love quinoa

      ★★★★★

      Reply
    29. Natalie says

      March 28, 2022 at 4:29 am

      That was super delicious. One of my favourite at the moment. Thanks!

      ★★★★★

      Reply
    30. Choclette says

      March 28, 2022 at 12:53 am

      I love quinoa salads. This one is totally scrumptious.

      ★★★★★

      Reply
    31. Shilpa says

      March 27, 2022 at 10:42 pm

      Love this refreshing and healthy salad.

      ★★★★★

      Reply
    32. Anaiah says

      March 27, 2022 at 5:44 pm

      Yum! I love a good quinoa salad and the lemon dressing is perfect.

      ★★★★★

      Reply
    33. Andrea says

      March 27, 2022 at 5:06 pm

      so refreshing and delicious! love it!

      ★★★★★

      Reply
    34. Daniela says

      March 27, 2022 at 3:55 pm

      Made this Mediterranean Quinoa Salad as a side dish and it was wonderful. Thank you for sharing

      ★★★★★

      Reply
    35. Lilly says

      March 26, 2022 at 6:04 pm

      I love the clean ingredients in this salad!

      ★★★★★

      Reply
    36. Swathi says

      March 26, 2022 at 1:29 pm

      This Mediterranean quinoa salad looks filling.

      ★★★★★

      Reply
    37. Megan says

      March 25, 2022 at 6:19 pm

      What a delicious salad. So easy and everyone loved it'

      ★★★★★

      Reply
      • Nancy says

        March 25, 2022 at 7:39 pm

        YAY!! i'm so happy to hear that!

        Reply
    38. Jacqui says

      March 25, 2022 at 12:42 pm

      I use this recipe for meal prep, it’s so healthy and delicious! Thanks so much for sharing.

      ★★★★★

      Reply
    39. Leslie says

      March 25, 2022 at 8:36 am

      Great recipe!

      ★★★★★

      Reply
    40. Anna - Vegnfit says

      March 25, 2022 at 7:32 am

      I live how delicious and filling this salad is. So full of nutrients and protein. Yum.

      ★★★★★

      Reply
    41. Chris says

      March 25, 2022 at 7:30 am

      This quinoa salad was so delicious! I made a double batch, so we had it for lunch the next day! Love it!

      ★★★★★

      Reply
    42. Oscar says

      March 25, 2022 at 6:47 am

      This salad looks good, great recipe.

      ★★★★★

      Reply
    43. Lesley says

      March 25, 2022 at 5:15 am

      What a delicious salad, perfect as we move into spring.

      ★★★★★

      Reply
    44. Jeannie says

      March 24, 2022 at 10:13 pm

      this quinoa is loaded with healthy ingredients quinoa and lentils alone are good sources of iron, love this for our dinner

      ★★★★★

      Reply
    45. Andrea says

      March 24, 2022 at 4:01 pm

      love this! such a refreshing and nutritious salad!

      ★★★★★

      Reply
      • Nancy says

        March 24, 2022 at 4:30 pm

        You bet! it is packed full of wholesome ingredients!

        Reply
    46. Tavo says

      March 24, 2022 at 2:40 pm

      loved the combination of quinoa and edamame beans on this bowl! Delicious!

      ★★★★★

      Reply
      • Nancy says

        March 24, 2022 at 3:20 pm

        Thanks Gus - it's super tasty!

        Reply
    47. Emily says

      March 24, 2022 at 1:40 pm

      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!

      ★★★★★

      Reply
    48. Chantry says

      March 24, 2022 at 12:36 pm

      So delicious! I love all the different flavors. I need to be better about soaking my quinoa!

      ★★★★★

      Reply

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