Mediterranean Quinoa Salad
Description
Mediterranean Quinoa Salad is a fresh, colorful, and protein-packed dish loaded with fluffy quinoa, crisp vegetables, tangy feta cheese, olives, and a bright lemon-herb dressing. This healthy salad is light yet satisfying, making it perfect for meal prep, lunches, picnics, or a refreshing side dish. Packed with Mediterranean flavors and wholesome ingredients, it’s both nourishing and delicious.
Ingredients For the Salad
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- ½ red onion, finely chopped
- ½ cup Kalamata olives, sliced
- ½ cup crumbled feta cheese
- ¼ cup chopped fresh parsley
Lemon Herb Dressing
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 garlic clove, minced
- 1 tsp dried oregano
- Salt and black pepper to taste
Instructions
Step 1: Cook the Quinoa
In a saucepan, combine quinoa and water or broth. Bring to a boil, reduce heat, cover, and simmer for 15 minutes until liquid is absorbed. Let cool.
Step 2: Prepare Vegetables
Chop tomatoes, cucumber, onion, olives, and parsley.
Step 3: Make Dressing
In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and black pepper.
Step 4: Assemble Salad
In a large bowl, combine cooled quinoa, vegetables, olives, feta cheese, and parsley.
Step 5: Toss & Serve
Pour dressing over the salad and toss gently until evenly coated. Serve chilled or at room temperature.
Recipe Notes
- Rinsing quinoa removes bitterness.
- Vegetable broth adds extra flavor while cooking quinoa.
- Feta adds creamy salty balance.
- Salad tastes even better after chilling.
Tips for Best Results
- Let quinoa cool completely before mixing.
- Use fresh lemon juice for the brightest flavor.
- Add chickpeas or grilled chicken for extra protein.
- Store dressing separately for meal prep freshness.
Servings
Serves: 4–6
Nutritional Information (Approx. Per Serving)
- Calories: 260
- Protein: 8g
- Carbohydrates: 24g
- Fat: 15g
- Fiber: 4g
- Sodium: 320mg
(Nutritional values may vary depending on ingredients used.)
Health Benefits
- Quinoa provides plant-based protein and fiber.
- Olive oil contains heart-healthy fats.
- Fresh vegetables offer vitamins and antioxidants.
- Mediterranean-style meals support balanced healthy eating.
- Great light meal that keeps you full and energized.
Q&A About Mediterranean Quinoa Salad
Q: Can I make this vegan?
Yes, simply omit feta or use vegan cheese.
Q: Can I use another grain instead of quinoa?
Absolutely. Couscous, bulgur, or brown rice work well.
Q: How long does it last in the fridge?
Store in an airtight container for up to 4 days.
Q: Can I add protein?
Yes, grilled chicken, shrimp, chickpeas, or tuna are great additions.
Q: Is this salad gluten-free?
Yes, quinoa is naturally gluten-free.
Q: Can I serve it warm?
Yes, it tastes delicious warm or chilled.
Q: What pairs well with this salad?
Grilled meats, seafood, pita bread, or hummus pair perfectly.