Dinner

Mediterranean Quinoa Salad with Roasted Vegetables Recipe

Name: Mediterranean Quinoa Salad with Roasted Vegetables Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Mediterranean
Ingredients: 1 zucchini (cut into 1/2-inch pieces); 1 red bell pepper (cut into 1/2-inch pieces); 1 green bell pepper (cut into 1/2-inch pieces); 8 oz cherry tomatoes (halved); 1/3 cup olive oil (California Olive Ranch extra virgin recommended); 1.5 tsp Italian seasoning; 3/4 tsp salt; 1/4 tsp black pepper; 2 cups quinoa (cooked according to package directions); 1/4 cup Kalamata olives (pitted and halved); 1 tsp lemon zest; fresh parsley (chopped)

ByJulian Dempsey January 9, 2026January 9, 2026

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Introduction

This Mediterranean quinoa salad with roasted vegetables is a hearty and flavorful dish that fills you up without feeling heavy. With tender roasted veggies, protein-packed quinoa, and bright Mediterranean flavors, it’s perfect for meal prep or a quick, healthy lunch. You can enjoy it warm or cold, making it versatile and easy to serve.

The image shows a close-up of a spoon filled with a colorful quinoa salad. The dish has multiple layers and colors: the base consists of small, round, light beige quinoa grains, mixed evenly throughout. Bright yellow bell pepper chunks add a fresh, crisp look, while halved cherry tomatoes bring in vibrant red and juicy texture. Green pieces of chopped zucchini and fresh parsley are scattered throughout, adding a mixture of dark and light green tones. There are also small bits of dark purple olives, giving contrast to the lighter colors. The spoon is held above a white bowl filled with the same quinoa mixture, set against a white marbled surface. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 zucchini (cut into 1/2-inch pieces)
1 red bell pepper (cut into 1/2-inch pieces)
1 green bell pepper (cut into 1/2-inch pieces)
8 oz cherry tomatoes (halved)
1/3 cup olive oil
1.5 tsp Italian seasoning
3/4 tsp salt
1/4 tsp black pepper
2 cups quinoa (cooked according to package directions)
1/4 cup Kalamata olives (pitted and halved)
1 tsp lemon zest
fresh parsley (chopped, optional for garnish)

Instructions

Step 1: Cook the quinoa according to package directions, usually about 15-20 minutes. While it cooks, prepare your vegetables by cutting the zucchini and bell peppers into 1/2-inch pieces and halving the cherry tomatoes. Pit and halve the Kalamata olives and chop fresh parsley if using.
Step 2: Preheat your oven to 400°F. On a large baking sheet, combine the zucchini, bell peppers, and cherry tomatoes. Drizzle with olive oil and sprinkle with Italian seasoning, salt, and black pepper. Toss well to coat. Spread the vegetables in a single layer and roast for 30 minutes, stirring halfway through for even caramelization.
Step 3: Remove the vegetables from the oven and let them cool slightly to avoid wilting the quinoa. Transfer the cooled vegetables to a large bowl. Add the cooked quinoa and Kalamata olives. Gently toss to combine. Taste and adjust seasoning with more salt if needed.
Step 4: Transfer the salad to a serving dish. Sprinkle the lemon zest and chopped parsley over the top. Serve immediately at room temperature, or cover and refrigerate to serve chilled later.

Tips & Variations

Rinse quinoa thoroughly before cooking to remove bitterness from its natural coating.
Use a shallow baking sheet to roast vegetables, allowing them to caramelize instead of steam.
Substitute quinoa with couscous, bulgur, or farro if desired.
Swap zucchini for yellow squash or eggplant; eggplant may need extra roasting time.
Try different olives or add sun-dried tomatoes for a briny twist.
If you don’t have Italian seasoning, mix dried basil, oregano, and thyme in equal parts.
For a Mediterranean spread, serve with grilled chicken, falafel, pita bread, or a dollop of hummus or tzatziki.

Storage

Store the salad in an airtight container in the refrigerator for up to 5 days. Flavors intensify after a day, making it ideal for meal prep. You can roast the vegetables and cook quinoa up to 2 days in advance, storing them separately and mixing before serving. Serve chilled or bring to room temperature before eating; a drizzle of olive oil can refresh the salad if it dries out.

How to Serve

A close-up image shows a spoon held by a woman's hand lifting a mix of cooked quinoa with many small white grains. The spoon holds bright pieces of green zucchini with soft texture, halved red cherry tomatoes with shiny skin, chopped fresh green herbs, and small yellow bell pepper pieces with smooth surfaces. More of the colorful quinoa salad is seen blurred in the background inside a white bowl, with a bright white marbled surface underneath. The image highlights the fresh colors and textures of the healthy dish. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other grains instead of quinoa?

Yes, couscous, bulgur, or farro can be used as alternatives. Just cook them according to their package instructions and let them cool before adding to the salad.

Should I add the roasted vegetables while hot?

It’s best to let the roasted vegetables cool to room temperature before mixing with quinoa. Adding them hot can cause the salad to become mushy and wilted.