10-Minute Mediterranean Quinoa Zucchini Salad
A fresh, summery Mediterranean salad featuring tender zucchini ribbons, protein-packed quinoa, and vibrant vegetables, tossed in a tangy lemon dressing and finished with crunchy pine nuts. Quick, healthy, and satisfying, it’s perfect for lunch, dinner, or meal prep.
Equipment
- 1 medium bowl
- 1 Small mixing container or jar (for dressing)
- 1 Vegetable Peeler
- 1 Chef’s Knife
- 1 Cutting Board
- Measuring Cups and Spoons
Ingredients
Salad
- ¾ cup quinoa cooked and cooled
- 1 large zucchini
- 1 cup cherry tomatoes halved
- ½ cup black olives sliced
- ½ red bell pepper thinly sliced
- ½ cup fresh basil thinly sliced
- 2 –3 cloves garlic minced
- ¼ cup pine nuts for garnish
Dressing
- ¼ cup + 2 tbsp lemon juice
- 3 tbsp olive oil
- 1½ tbsp red wine vinegar
- Sea salt and freshly ground black pepper to taste
Instructions
- Prepare the Quinoa Base: Begin by cooking your quinoa according to package instructions, typically using a 2:1 water-to-quinoa ratio. Bring water to a boil in a small saucepan, add the quinoa, reduce the heat, and simmer for about 12–15 minutes until the grains are tender and the water is absorbed. Once cooked, fluff the quinoa gently with a fork and transfer it to a large mixing bowl to cool. Cooling the quinoa prevents it from wilting the fresh vegetables later.
- Create Zucchini Ribbons: Wash the zucchini thoroughly and trim both ends. Using a vegetable peeler, shave the firm outer part of the zucchini into long, thin ribbons. These ribbons will serve as the salad’s base, adding a tender, crisp texture. Reserve any soft inner part of the zucchini for smoothies or juice. Lay the zucchini ribbons flat in the bowl with the cooled quinoa to combine your primary salad textures.
- Chop and Prepare Vegetables: Next, prepare the remaining vegetables to layer flavor, color, and nutrition. Slice the cherry tomatoes in half, thinly slice the red bell pepper, and cut the black olives into rings or small pieces. Chop the fresh basil finely to release its aromatic oils, and mince the garlic cloves. Adding garlic at this stage infuses the salad with its signature pungent flavor without overpowering the delicate vegetables. Combine all these vegetables gently in the quinoa and zucchini base.
- Mix the Dressing: In a separate small container or jar, combine the lemon juice, olive oil, and red wine vinegar. Whisk or shake vigorously until the ingredients are fully emulsified into a smooth, tangy dressing. Taste carefully and add sea salt and freshly ground black pepper sparingly. Remember, the vegetables and olives already contribute some natural saltiness, so start light and adjust to your preference. The dressing brings the salad together, providing brightness and depth.
- Toss Salad with Dressing: Pour the prepared dressing evenly over the quinoa, zucchini, and vegetable mixture. Using clean hands or two large spoons, gently toss the ingredients to ensure each piece is lightly coated. Be careful not to mash the zucchini ribbons; aim for an even, delicate distribution. The goal is a harmonious blend where every bite contains a balance of quinoa, zucchini, herbs, and veggies.
- Add Crunchy Pine Nut Garnish: Finally, sprinkle the salad with pine nuts for a satisfying crunch and a touch of nutty flavor. If desired, lightly toast the pine nuts in a dry skillet over low heat for 2–3 minutes before adding—they’ll enhance their aroma and give an extra layer of taste. Gently fold the pine nuts into the salad or leave them on top as a decorative garnish.
- Serve and Enjoy: Your Mediterranean Quinoa Zucchini Salad is ready to serve immediately, chilled or at room temperature. For meal prep, cover tightly and store in the refrigerator for up to 1–2 days. The salad maintains its fresh crunch and bright flavor, making it ideal for quick lunches, light dinners, or a healthy side dish at any gathering.
Notes
- Use firm, fresh zucchini for crisp ribbons and the best texture.
- Cook quinoa until just tender and fluffy, then cool before mixing.
- Start with a small pinch of salt; olives and pine nuts add natural seasoning.
- Gently toss vegetables to avoid bruising the zucchini ribbons.
- Toast pine nuts lightly in a dry skillet to enhance flavor and aroma.
- Add a squeeze of fresh lemon juice before serving for extra brightness.
- Fresh herbs like basil or mint can be swapped or combined for added aroma.
