Mediterranean Quinoa Salad is a vibrant and nutritious dish that combines protein-packed quinoa with fresh vegetables, tangy feta cheese, and briny olives. This salad is not only easy to prepare but also perfect for meal prep, making it an ideal option for lunch or dinner. Bursting with flavors and colors, it’s a delightful way to enjoy the Mediterranean diet.
Ingredients
For the Salad
1 cup quinoa
2 cups water or vegetable broth
1 medium cucumber, diced
1 red bell pepper, chopped
1 yellow bell pepper, chopped
½ cup Kalamata olives, pitted and halved
1 cup cherry tomatoes, halved
½ red onion, finely chopped
¾ cup feta cheese, crumbled
¼ cup fresh parsley, chopped
For the Dressing
¼ cup extra virgin olive oil
2 tablespoons lemon juice (freshly squeezed)
1 teaspoon dried oregano
Salt and pepper to taste
Method of Preparation
Cook the Quinoa: Rinse the quinoa under cold running water to remove any bitterness. In a medium saucepan, combine the rinsed quinoa and water (or vegetable broth). Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and all the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
Prepare the Vegetables: While the quinoa cooks, chop the cucumber, bell peppers, cherry tomatoes, and red onion. Set aside.
Make the Dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper until well combined.
Combine Ingredients: In a large mixing bowl, add the cooked quinoa, chopped vegetables, Kalamata olives, feta cheese, and parsley. Drizzle the dressing over the salad and toss gently to combine all ingredients evenly.
Serve: This salad can be served immediately or chilled in the refrigerator for an hour to allow flavors to meld. Serve as a main dish or as a side with grilled meats or fish.
Cooking Tips and Mistakes to Avoid
Rinse Quinoa: Always rinse quinoa before cooking to remove its natural coating called saponin, which can taste bitter.
Adjust Seasoning: Taste your salad after mixing in the dressing; adjust salt and pepper as needed.
Chill Before Serving: Allowing the salad to chill enhances its flavors; it’s great for meal prep!
Serving Suggestions
Mediterranean Quinoa Salad pairs wonderfully with grilled chicken or fish for a complete meal. It also makes an excellent side dish for barbecues or potlucks. For added crunch, consider topping it with toasted pine nuts or sunflower seeds.
Health Benefits of Ingredients
Quinoa: A complete protein containing all nine essential amino acids; high in fiber and gluten-free.
Vegetables: Packed with vitamins and minerals; cucumbers are hydrating while bell peppers provide vitamin C.
Olives: Rich in healthy fats and antioxidants that support heart health.
Summary of Recipe
This Mediterranean Quinoa Salad is a nutritious blend of quinoa, fresh vegetables, olives, and feta cheese dressed in a zesty lemon vinaigrette. It serves about 4–6 people and can be prepared in under 30 minutes.
Why You’ll Love This Dish
This salad is loved for its refreshing flavors and vibrant colors that make it visually appealing as well as delicious. It’s versatile enough to be enjoyed on its own or as part of a larger meal.
Interesting Facts
The Mediterranean diet emphasizes whole foods like fruits, vegetables, whole grains, legumes, nuts, and healthy fats such as olive oil. This salad embodies those principles while offering a quick and satisfying option for any meal.
In summary, Mediterranean Quinoa Salad is not only easy to make but also packed with nutrients that make it a wholesome choice for any occasion! Enjoy this delightful dish with family and friends!v
