Why You’ll Love This Recipe
Mediterranean Quinoa Salad is a refreshing, nutrient-packed dish that combines the earthy flavors of quinoa with crisp vegetables, olives, and feta cheese. With a tangy lemon-oregano dressing, this salad is not only vibrant but also a great source of protein, fiber, and healthy fats. It’s perfect as a side dish, a light lunch, or a meal prep option for the week ahead.
ingredients
- Quinoa
- Cherry tomatoes
- Cucumber
- Red onion
- Kalamata olives
- Feta cheese
- Fresh parsley
- Extra virgin olive oil
- Lemon juice
- Dried oregano
- Salt
- Black pepper
directions
- Rinse the quinoa under cold water. Cook it according to the package instructions (typically 1 cup of quinoa to 2 cups of water). Once cooked, let it cool.
- While the quinoa is cooling, chop the cherry tomatoes, cucumber, and red onion into bite-sized pieces.
- In a large bowl, combine the cooled quinoa with the chopped vegetables, Kalamata olives, and crumbled feta cheese.
- In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper.
- Pour the dressing over the salad and toss gently to combine.
- Garnish with freshly chopped parsley before serving.
Servings and timing
This recipe serves approximately 4-6 people.
Preparation time: 10 minutes
Cooking time: 15 minutes
Cooling time: 10 minutes
Total time: 35 minutes
Variations
- Add grilled chicken or chickpeas for extra protein.
- Swap feta for goat cheese or a dairy-free alternative.
- Include red bell pepper or zucchini for more color and crunch.
- Add a handful of spinach or arugula for a leafy green twist.
storage/reheating
Store the Mediterranean Quinoa Salad in an airtight container in the refrigerator for up to 3 days. For best results, dress the salad just before serving. If storing for later, keep the dressing separate until ready to serve.
FAQs
Can I use a different grain instead of quinoa?
Yes, couscous, bulgur, or farro are great alternatives to quinoa.
Can I make this salad ahead of time?
Absolutely! The flavors will meld even better after a few hours or overnight.
Is this salad gluten-free?
Yes, quinoa is naturally gluten-free, making this salad a great option for those with gluten sensitivities.
Can I use a different cheese?
You can use any cheese you prefer, but feta gives the salad a signature Mediterranean flavor.
Can I add protein to this salad?
Yes, grilled chicken, shrimp, or chickpeas are excellent additions to make this salad more filling.
Conclusion
Mediterranean Quinoa Salad is a delicious, healthy, and versatile dish that captures the essence of the Mediterranean diet. Its combination of flavors, textures, and fresh ingredients makes it a perfect addition to any meal. Whether you enjoy it on its own or as a side, this salad is sure to become a favorite in your meal rotation.
PrintMediterranean Quinoa Salad
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
A refreshing and nutritious Mediterranean-inspired quinoa salad with a mix of fresh vegetables, feta cheese, and a lemon-oregano dressing.
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely chopped
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Rinse the quinoa under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, and cover. Simmer for about 15 minutes or until the water is absorbed and quinoa is tender. Fluff with a fork and let it cool.
- In a large bowl, combine the cooled quinoa, cucumber, tomatoes, red onion, olives, and feta cheese.
- In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
- Pour the dressing over the quinoa mixture and toss to combine.
- Serve chilled or at room temperature, garnished with extra feta cheese or herbs if desired.
Notes
- For a vegan version, omit the feta cheese or replace it with a plant-based alternative.
- You can add grilled chicken or chickpeas for added protein.
- Store leftovers in an airtight container in the fridge for up to 3 days.
Nutrition
- Serving Size: 1 serving
- Calories: 220
- Sugar: 3g
- Sodium: 250mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 5g
- Cholesterol: 10mg
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