Mediterranean Quinoa Salad: A Healthy, Flavorful Powerhouse
Why You’ll Love This Mediterranean Quinoa Salad
Hi, fellow foodies! I’m excited to share one of my favorite salads today: Mediterranean Quinoa Salad. This salad is a light but hearty dish with big, fresh, vibrant flavors and lots of nutrition. It’s delicious and a great meal prep option for lunches, light dinners, or as a side dish.
A complete protein, quinoa has become a staple in my kitchen, but it’s an excellent option for plant-based eaters and anyone looking to increase protein in their diet. Filled with colorful fresh vegetables and a zesty lemon dressing with tangy feta, this Mediterranean-style salad is a refreshing and filling dish all year.
Why You’ll Love This Recipe
Here’s why this Mediterranean Quinoa Salad deserves a place in your meal rotation:
- Packed with Flavor: Quinoa, a fresh lemon-olive oil dressing, fresh vegetables, creamy feta, and olives combine for delicious flavor.
- Healthy and Nutritious: Quinoa is a delicious superfood of fiber, nutrients, and protein. This salad pairs easily with fiber-rich veggies and heart-healthy olive oil.
- Perfect for Meal Prep: It’s easy to make a big batch and save it in the fridge for easy, healthy meals all week.
- Customizable: For a heartier version, add your favorite Mediterranean ingredients, like roasted vegetables, chickpeas, or even grilled chicken or fish.
Mediterranean Quinoa Salad: A Healthy, Flavorful Powerhouse
Course: Salads, SidesCuisine: MediterraneanDifficulty: Easy4
servings30
minutes40
minutes300
kcalMediterranean Quinoa salad is a healthy, protein-rich salad that packs fluffy quinoa, fresh vegetables, tangy feta, and a sprightly lemon-olive oil dressing. A delicious make-a-head meal, it is healthy and delicious and perfect for lunch, light dinners, or as a refreshing side.
Ingredients
1 cup quinoa, rinsed and cooked according to package instructions
1/2 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 cup Kalamata olives, pitted and sliced
1/4 cup feta cheese, crumbled
1/4 red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh mint (optional), chopped
For the Dressing:
1/4 cup extra virgin olive oil
Juice of 1 lemon
One garlic clove, minced
1 tsp dried oregano
Salt and pepper, to taste
Optional Add-Ins:
One can chickpeas, rinsed and drained for added protein
Roasted red peppers for extra flavor and color
Grilled chicken or shrimp to make it a heartier meal
Sun-dried tomatoes for a sweet-tangy twist
Directions
- Cook the Quinoa
Rinse the quinoa under cold water first to remove its natural bitterness. Cook it per package instructions (usually 1 cup quinoa for 2 cups of water). After you’ve cooked it, fluff it up with a fork and chill. - Prepare the Vegetables
Chop cherry tomatoes, cucumber, red onion, and Kalamata olives while the quinoa cools. Put the mix aside in a large mixing bowl. - Make the Dressing
Whisk the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper in a small bowl. Season as desired and taste. - Assemble the Salad
Once the quinoa has been cooled down, add the chopped vegetables to the mixing bowl. Set aside 1/2 cup for the lemon-olive oil dressing, drizzle over the top, and toss gently to combine. Then, throw in the crumbled feta cheese, fresh parsley, and mint if you use it. - Serve and Enjoy!
The salad can be served immediately or refrigerated for 30 minutes to combine the flavors. Perfect cold or at room temperature.
Recipe Video
Notes
- Be sure to rinse quinoa before cooking, as it can have a bitter undertone if not rinsed properly — this is key for getting the best flavor. Open the salad and chill 30 minutes or more to allow the flavors to meld. Leftovers can be stored in an airtight container for approximately 3 days, but you may need to add a little more dressing before serving.
Types of Condiments and Customizations for Mediterranean Quinoa Salad
This salad is already bursting with Mediterranean flavors, but here are some ways to customize it:
- Add Chickpeas: Add a can of chickpeas for a protein-packed, heartier salad. They give an extra texture and extra nutrients.
- Roasted Vegetables: Roasted zucchini, bell peppers, or eggplant on the side would provide extra flavor and depth.
- Change the Cheese: If you’re not paying too much attention to cheese, goat cheese or mozzarella cubes would also work beautifully in this salad.
- Leafy Greens: To make your salad healthier, add a handful of arugula, spinach, or kale.
Health Benefits of Mediterranean Quinoa Salad
This Mediterranean Quinoa Salad isn’t just delicious—it’s packed with nutrients:
- Quinoa: It’s a complete protein with fiber and will provide a great source of protein for anyone looking for it.
- Olive Oil: Monounsaturated fats and antioxidants found in olive oil are a mainstay of the Mediterranean diet and contribute to heart health.
- Vegetables: Cherry tomatoes, cucumbers, and fresh herbs are the source of adequate vitamins and antioxidants that improve health and immunity in general.
- Feta Cheese: Rich in flavor yet low in fat, feta cheese is lower in fat than most cheeses and offers calcium and protein in fewer calories than expected.
Serving Suggestions and Storing Tips
But this Mediterranean Quinoa Salad is versatile and can be served in many ways. Here’s how you can serve and store it:
- Serve with Grilled Meats: Grilled chicken is my favorite way to serve this salad, but it also complements grilled lamb or fish very well. This is the perfect side to a Mediterranean-inspired meal.
- Make Ahead: It’s the perfect meal prep salad. You can also make it before and freeze it for up to 3 days. Redistribute the dressing; just give it a quick toss and serve!
- Leftovers: Put any leftovers into an airtight container and refrigerate. Salad will last up to 3 days; the flavors will develop over time.
Conclusion
You have it; my spin on Mediterranean Quinoa Salad is now. This salad is the perfect combination of flavors and textures for a nutritious, low-calorie, satisfying meal. This salad will become a favorite whether you serve it as a side at a summer BBQ, eat it for a quick and easy lunch, or prepare it for the week ahead.
So I can’t wait for you to try it! And don’t forget to mention what you do with your salad customization in the comments below so I can share your ideas someday.
Frequently Asked Questions (FAQs)
Can I make this salad vegan?
Yes! This is easy; simply omit the feta cheese or use a plant-based cheese alternative for a vegan alternative.
Can I make this salad gluten-free?
Absolutely! This means quinoa is naturally gluten-free, so this salad is something that people with gluten sensitivities can eat.
How long does this salad last in the fridge?
Storing this salad in an airtight container in the fridge will keep it suitable for up to 3 days.
Can I use a different grain instead of quinoa?
If you don’t like quinoa, use couscous, farro, and even bulgur wheat.
