Mediterranean Easy Zucchini Corn Quinoa Salad
This Mediterranean Easy Zucchini Corn Quinoa Salad is a light, vibrant, and wholesome dish that brings together the best of summer produce with Mediterranean flair. It’s packed with grilled or sautéed zucchini, sweet corn, fluffy quinoa, fresh herbs, tangy feta, and a bright lemon-olive oil dressing. Perfect as a healthy lunch, a potluck side, or even a meatless main, this salad is naturally gluten-free and can easily be made vegan. It’s easy to prep in advance, travels well, and tastes even better as it sits!
Prep & Cook Time:
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4–6 (as a side), 2–3 (as a main)
Ingredients:
For the Salad:
1 cup uncooked quinoa (or 3 cups cooked)
2 medium zucchini, chopped into half-moons
1 cup fresh or frozen corn (about 2 ears if fresh)
1/2 red onion, finely chopped
1/2 cup cherry tomatoes, halved
1/4 cup kalamata olives, sliced (optional)
1/2 cup crumbled feta cheese (or vegan feta)
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil or mint (optional)
For the Lemon Dressing:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice (about 1 lemon)
1 tsp Dijon mustard
1 clove garlic, minced
Salt and black pepper, to taste
Instructions:
Cook the Quinoa:
Rinse quinoa under cold water in a mesh strainer.
In a medium saucepan, combine 1 cup quinoa and 2 cups water. Bring to a boil.
Reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed.
Remove from heat and let it sit covered for 5 minutes, then fluff with a fork and allow to cool.
Prepare Zucchini and Corn:
Heat a skillet over medium heat with a little olive oil.
Sauté chopped zucchini and corn for 5–6 minutes, until zucchini is slightly golden and corn is tender. Let cool slightly.
Alternatively, you can grill the zucchini and corn for a smoky flavor.
Make the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper until emulsified.
Assemble the Salad:
In a large mixing bowl, combine cooked quinoa, sautéed zucchini and corn, red onion, cherry tomatoes, and olives.
Pour dressing over the salad and toss well to combine.
Fold in feta cheese and fresh herbs.
Taste and adjust seasoning as needed.
Chill or Serve:
Serve immediately or chill in the fridge for 20–30 minutes to let the flavors meld.
Tips for Success:
Cool Before Mixing:
Let quinoa and sautéed veggies cool slightly before combining, or they’ll wilt the herbs and melt the feta.
Make Ahead Friendly:
This salad keeps well in the fridge for up to 3 days, making it perfect for meal prep or picnics.
Adjust Texture:
If you want it more crunchy, add chopped cucumber or bell peppers just before serving.
Balance Flavor:
If your corn is very sweet, add a splash of red wine vinegar or more lemon juice to balance the sweetness.
Serving Temperature:
It’s great cold or at room temperature—perfect for potlucks or buffets.
Variations:
Make it Vegan:
Omit the feta or use a plant-based feta alternative.
Add Protein:
Chickpeas, grilled chicken, or shrimp work well for a protein boost.
Grain Swap:
Try farro, couscous, or brown rice instead of quinoa.
Add Greens:
Toss in a handful of arugula or baby spinach for extra greens and peppery bite.
Spice It Up:
Add a pinch of crushed red pepper or chopped jalapeño for heat.
Creamy Version:
Stir in a spoonful of hummus or tzatziki for a creamy twist.
Q&A – Frequently Asked Questions
Q: Can I use frozen corn?
A: Yes! Just thaw it and sauté or steam lightly before adding to the salad.
Q: Do I have to use quinoa?
A: Not at all—bulgur, couscous, or even lentils can be used instead.
Q: How long does this salad last in the fridge?
A: Up to 3 days in an airtight container. Great for meal prep!
Q: Can I make this salad nut-free?
A: Absolutely—there are no nuts in the base recipe, and you can skip adding any optional ones like pine nuts or almonds.
Q: What if I don’t like raw onion?
A: Soak the chopped onion in lemon juice or cold water for 10 minutes to mellow the flavor.
Nutrition Facts (Per Serving – Based on 6 Servings):
Calories: ~310
Protein: 9g
Carbohydrates: 32g
Fat: 16g
Fiber: 5g
Sugar: 4g
Sodium: 340mg
Cholesterol: 12mg
Vitamin C: 25% DV
Iron: 12% DV
Calcium: 10% DV
Note: Nutrition values vary based on specific ingredients and serving sizes.
Conclusion:
This Mediterranean Easy Zucchini Corn Quinoa Salad is a fresh, colorful, and deeply satisfying dish that captures the essence of summer in every bite. With a mix of juicy vegetables, nutty quinoa, salty feta, and zesty lemon dressing, it’s a perfect harmony of texture and flavor. Whether you serve it as a light lunch, a BBQ side, or a healthy meal prep option, this salad is guaranteed to please. Plus, it’s endlessly customizable to suit your taste, dietary needs, and pantry staples.