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Mediterranean · The Mediterranean Dish

Mediterranean quinoa salad

From the video “Mediterranean Quinoa Salad Recipe | Healthy Mediterranean Salad!” by The Mediterranean Dish. RecipesMD is not affiliated with The Mediterranean Dish. Steps are in our own words.

Machine-read from the video · not yet checked by a personEasyFine for a weeknight
Not spicy
Total time
~5 min
est.
Serves
~4
est.
Cost
~$4.97*
per serving, Ontario (~2 portions assumed)save ~$10.03* vs ordering out
Difficulty
Easy
Ingredients
12

Ingredients

  • Vegetarian

May contain dairy

Read from the ingredient list. Check packaging if you have an allergy.

The video doesn’t say how many this serves, so amounts are shown as made in the video.

Ontario grocery estimate*

~$9.93*for the batch in the video
~$4.97*per serving

You save about ~$10.03* per serving (67% less*) than ordering it out — ~$20.07* for ~2 portions.

Order out = a typical Ontario salad or bowl, before delivery fees, tax and tip.

6 ingredients priced from Ontario averages · 2 predicted from typical costs · not priced: orange bell pepper, kalamata olives

* Estimate, not a quote: 2 line(s) we couldn't price were filled with typical costs for their type; the video doesn't state how many it serves, so 2 portions were assumed; restaurant comparison is a typical Ontario salad or bowl at ~$15, before delivery fees, tax and tip. Prices: Ontario averages (StatCan 2026-07) + RecipesMD estimates, pro-rated, staples excluded.

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stated said or written in the video · shown seen in the video · estimated our guess (2 here)

Nutrition & health

Nutrition per serving325 kcal · 16% of 2,000
Fat16 g21%
Saturated fat2.3 g12%
Sodium6 mg0%
Carbohydrate40 g14%
Fiber5.8 g21%
Total sugars6.4 gno daily value
Added sugars0 g0%
Protein7.7 g15%

Estimate from the ingredient list — not dietary advice. % Daily Value uses FDA reference amounts; 5% or less is low, 20% or more is high. Added sugars are counted from sweeteners and sweet sauces in the list.

Health indexBalanced
  • Starting point60
  • Protein+13 of 20
  • Fiber+20 of 20
  • Saturated fat−7 of 20
  • Sodium−0 of 20
  • Added sugars (estimate)0 of 20

RecipesMD health index — an estimate from the ingredient list, not medical or dietary advice

From 7 of 9 ingredient lines (100% of the measured weight), divided into 4 servings (estimated: model estimate (no quantities to work from)). Not counted because the video gives no amount: salt, pepper, scallions, feta cheese, Kalamata olives. Source: USDA FoodData Central SR Legacy (2018-04, public domain) + 4 Branded Foods records.

Equipment

  • grater
  • bowl
  • pot
  • stove
  • whisk
  • cutting board
  • knife

What the video didn’t say

  • exact cooking time for quinoa
  • exact quantity of feta and olives
  • servings and total time not explicitly stated
Cook it this week →Watch on YouTube ↗Markdown

Read from the public video by gemini-3.5-flash-lite on 2026-10-05. Thumbnail and video are The Mediterranean Dish’s, shown through YouTube’s official embed.

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Frequently asked questions

Everything you need to know about Mediterranean quinoa salad

What makes The Mediterranean Dish's Mediterranean quinoa salad recipe and technique special?

The Mediterranean Dish's take on Mediterranean quinoa salad focuses on home kitchen precision, balancing Mediterranean flavors with an estimated under 30 minutes total preparation time. Crucial step: Quinoa must be rinsed and cooked until fluffy, not mushy. Every step is timestamped to the exact second in the video so you can follow along hands-free.

How much does it cost to make Mediterranean quinoa salad at Ontario grocery prices?

Based on Statistics Canada benchmark consumer food pricing, this Mediterranean quinoa salad recipe costs approximately economical home-cooked pricing per serving (yielding 2 to 4 portions). Home cooking saves an estimated 60% to 75% compared to ordering takeout at a restaurant.

Can I make Mediterranean quinoa salad ahead of time or store leftovers?

Yes. Leftover Mediterranean quinoa salad can be refrigerated in an airtight container for 3 to 4 days. If the recipe contains delicate leafy greens or dressed ingredients, keep the dressing separate until ready to serve to maintain crisp texture.

What substitutions can I make in The Mediterranean Dish's Mediterranean quinoa salad?

This recipe utilizes approximately 12 ingredients across 11 steps. For gluten-free adaptations, swap regular soy sauce or flour with tamari or cornstarch. For vegetarian adaptations, replace meat proteins with extra-firm tofu, mushrooms, or legumes while preserving the aromatics.

Where can I watch the video tutorial for Mediterranean quinoa salad?

The official cooking video by The Mediterranean Dish is embedded directly on RecipesMD, featuring video timeline scrubbing that jumps directly to each step, adjustable playback speeds, and Kitchen Mode.