Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 4
Description
Mediterranean Quinoa Salad is a nutrient-packed, colorful dish that’s perfect for a light yet filling lunch. This salad combines protein-rich quinoa with fresh vegetables, tangy feta cheese, and briny Kalamata olives, all tossed in a zesty lemon-olive oil dressing. It’s a great option for meal prep, as it stays fresh in the fridge for several days. Whether you’re looking for a healthy work lunch or a side dish for a summer barbecue, this salad is a winner.
Why You’ll Love This Recipe
- Healthy and Nutritious: Packed with protein, fiber, and healthy fats.
- Meal Prep-Friendly: Stays fresh for days, making it perfect for busy weeks.
- Versatile: Add your favorite veggies or proteins to customize it.
- Flavorful: The combination of fresh herbs, tangy feta, and zesty dressing is irresistible.
What You Need
Here’s a detailed list of ingredients and tools you’ll need to make this dish:
Ingredients:
- 1 cup quinoa, rinsed (white or tri-color quinoa works well)
- 2 cups water (or vegetable broth for extra flavor)
- 1 cup cherry tomatoes, halved (adds sweetness and color)
- 1 cucumber, diced (for a refreshing crunch)
- 1/2 cup Kalamata olives, sliced (for a briny, salty flavor)
- 1/2 cup feta cheese, crumbled (use vegan feta for a dairy-free option)
- 1/4 cup red onion, finely chopped (adds a sharp, tangy bite)
- 3 tbsp olive oil (extra virgin for the best flavor)
- Juice of 1 lemon (for brightness)
- 1/4 cup fresh parsley, chopped (adds a fresh, herbaceous note)
- Salt and pepper to taste (for seasoning)
Optional Add-Ins:
- Chickpeas (for extra protein)
- Bell peppers (for added crunch)
- Spinach or arugula (for extra greens)
- Sun-dried tomatoes (for a sweet, tangy kick)
Tools:
- Medium saucepan (for cooking quinoa)
- Mixing bowls (for preparing the salad and dressing)
- Knife and cutting board (for chopping veggies)
- Whisk or fork (for mixing the dressing)
Step-by-Step Instructions
Follow these detailed steps to create the perfect Mediterranean Quinoa Salad:
Step 1: Cook the Quinoa
- Rinse the quinoa under cold water to remove any bitterness.
- In a medium saucepan, combine the quinoa and water (or vegetable broth). Bring to a boil over high heat.
- Reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is cooked and the water is absorbed.
- Fluff the quinoa with a fork and let it cool to room temperature.
Step 2: Prepare the Vegetables
- While the quinoa is cooking, prepare the veggies. Halve the cherry tomatoes, dice the cucumber, slice the olives, and finely chop the red onion.
- Place all the chopped veggies in a large mixing bowl.
Step 3: Make the Dressing
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Taste and adjust the seasoning as needed.
Step 4: Assemble the Salad
- Add the cooled quinoa to the bowl with the veggies.
- Pour the dressing over the salad and toss to combine.
- Gently fold in the crumbled feta cheese and chopped parsley.
Step 5: Serve and Enjoy
- Serve the salad immediately or refrigerate for at least 30 minutes to let the flavors meld.
- Garnish with extra parsley or a sprinkle of feta cheese before serving.
Tips for Success
- Rinse the Quinoa: This removes the natural coating called saponin, which can taste bitter.
- Let It Cool: Allow the quinoa to cool before mixing it with the veggies to prevent wilting.
- Customize It: Add your favorite Mediterranean ingredients like artichoke hearts, roasted red peppers, or pine nuts.
- Double the Recipe: This salad keeps well in the fridge, so make extra for meal prep.
Nutritional Information (Per Serving)
- Calories: 320
- Protein: 9g
- Carbohydrates: 30g
- Fat: 18g
- Saturated Fat: 4g
- Cholesterol: 15mg
- Sodium: 450mg
- Fiber: 5g
- Sugar: 4g
Frequently Asked Questions (FAQs)
1. Can I use a different grain instead of quinoa?
Yes, you can substitute quinoa with couscous, bulgur, or even farro. Adjust the cooking time according to the grain you choose.
2. How long does this salad last in the fridge?
It stays fresh for up to 4 days when stored in an airtight container. Keep the dressing separate if you plan to store it for longer.
3. Can I make this salad vegan?
Absolutely! Skip the feta cheese or use a vegan alternative.
4. What can I serve with this salad?
It pairs well with grilled chicken, fish, or falafel for a complete meal.
Serving Suggestions
- As a Main Dish: Serve with a side of pita bread or hummus.
- As a Side Dish: Pair with grilled meats or roasted vegetables.
- For a Crowd: Double the recipe and serve at potlucks or picnics.
Conclusion
Mediterranean Quinoa Salad is a vibrant, healthy, and delicious lunch option that’s easy to make and perfect for meal prep. With its fresh ingredients and zesty dressing, it’s a dish that’s as satisfying as it is nutritious. Give it a try and enjoy a taste of the Mediterranean at home!
