Mediterranean Quinoa Salad
This Mediterranean Quinoa Salad is a refreshing, nutrient-packed dish that combines protein-rich quinoa with crisp vegetables, briny olives, tangy feta, and a zesty lemon-oregano dressing. Perfect as a light lunch, side dish, or meal prep option, this salad is bursting with Mediterranean flavors and can be customized to suit your taste.It’s simple to make and keeps well in the fridge, making it a convenient choice for busy days.Nutrition Facts (Per Serving)Calories: 280 kcal, Protein: 8g, Carbohydrates: 32g, Fat: 13g, Fiber: 5g, Sugar: 3g, Sodium: 420mgEstimated based on one serving (assuming 4 servings per batch)
Equipment
- 1 Medium Saucepan – for cooking quinoa
- 1 small mixing bowl (for dressing)
- 1 large mixing bowl (for assembling salad)
- 1 whisk (for making dressing)
- 1 Knife (for chopping veggies)
- 1 Cutting board
Ingredients
- 1 cup quinoa rinsed
- 1 cup cherry tomatoes halved
- 1 medium cucumber diced
- 1/4 cup red onion finely chopped
- 1/4 cup Kalamata olives sliced
- 1/2 cup feta cheese crumbled
- 2 tbsp fresh parsley chopped
- 2 tbsp fresh mint optional, chopped
For the Dressing
- 3 tbsp olive oil
- 2 tbsp lemon juice freshly squeezed
- 1 tbsp red wine vinegar
- 1 garlic clove minced
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions
- Cook the Quinoa: Rinse 1 cup of quinoa under cold water. In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and water is absorbed. Fluff with a fork and let it cool.
- Prepare the Vegetables: While the quinoa cools, chop the vegetables.Slice the cherry tomatoes in half, dice the cucumber, finely chop the red onion, and slice the Kalamata olives. Chop the fresh parsley and mint.
- Make the Dressing: In a small bowl, whisk together 3 tbsp olive oil, 2 tbsp lemon juice, 1 tbsp red wine vinegar, 1 minced garlic clove, and 1 tsp dried oregano. Season with salt and pepper to taste.
- Assemble the Salad: In a large bowl, combine the cooled quinoa, tomatoes, cucumber, onion, olives, feta, parsley, and mint. Pour the dressing over the salad and toss gently to combine.
- Serve: Adjust seasoning with more salt, pepper, or lemon juice if desired. Serve chilled or at room temperature.
Notes
- Storage: This salad can be stored in an airtight container in the fridge for up to 3-4 days. The quinoa will absorb the dressing, enhancing the flavor.
- Customize: Feel free to add grilled chicken, chickpeas, or shrimp for added protein.
- Vegan Option: Swap the feta for a vegan cheese option to make this recipe vegan-friendly.
- Make Ahead: This salad is perfect for meal prep. Make it ahead and enjoy it throughout the week.