Mediterranean Quinoa Salad is a vibrant, healthy dish that combines nutrient-rich quinoa with fresh vegetables, tangy feta cheese, olives, and a zesty lemon dressing.
This salad is packed with flavor and can be enjoyed as a main dish, side salad, or even meal prep for the week. Perfect for lunch, dinner, or a light snack, it’s a refreshing and filling salad that brings the best of Mediterranean cuisine to your table.
Kitchen Equipment Needed
- Medium saucepan
- Large mixing bowl
- Whisk
- Knife and cutting board
- Colander (for rinsing quinoa)
- Measuring spoons
Ingredients Overview
- Quinoa: A great source of plant-based protein and fiber, quinoa forms the base of this salad.
- Vegetables: Crisp cucumbers, juicy tomatoes, and crunchy red onion add freshness.
- Feta Cheese: Adds a salty, creamy component to balance the vegetables.
- Olives: Kalamata olives contribute a tangy and briny flavor.
- Lemon Dressing: The homemade dressing with olive oil, lemon juice, garlic, and oregano ties the salad together with a burst of Mediterranean flavor.
Ingredients
- 1 cup quinoa (uncooked)
- 1 1/2 cups water or vegetable broth (for cooking quinoa)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely diced
- 1/2 cup Kalamata olives, pitted and sliced
- 1/3 cup crumbled feta cheese
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- Salt and pepper, to taste
- Fresh parsley for garnish (optional)
Instructions
- Cook the Quinoa
- Rinse the quinoa under cold water in a fine mesh colander to remove any bitterness.
- In a medium saucepan, combine the quinoa and water (or vegetable broth). Bring to a boil, then reduce to a simmer. Cover and cook for 12-15 minutes, or until the quinoa is tender and the water is absorbed.
- Remove from heat and let the quinoa sit, covered, for 5 minutes. Fluff with a fork, then set aside to cool.
- Prepare the Salad Ingredients
- While the quinoa cools, chop the tomatoes, cucumber, and red onion.
- Slice the olives and crumble the feta cheese.
- Make the Dressing
- In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper. Taste and adjust seasoning as needed.
- Assemble the Salad
- In a large mixing bowl, combine the cooked and cooled quinoa with the chopped vegetables, olives, and feta cheese.
- Pour the dressing over the salad and toss gently to combine.
- Chill and Serve
- Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld.
- Garnish with fresh parsley, if desired, and serve cold.
Step-by-Step Instructions
Start by cooking the quinoa and letting it cool. Then, prepare the vegetables and make a simple lemon-oregano dressing. Combine everything in a bowl, toss, and let the salad chill before serving.
Recipe Tips
- You can make the salad ahead of time and store it in an airtight container in the fridge for up to 3 days.
- Add grilled chicken, shrimp, or chickpeas to make this salad a more substantial meal.
- Experiment with other Mediterranean ingredients such as roasted red peppers, artichoke hearts, or capers.
What to Serve With This Recipe
- Serve this salad with pita bread and hummus for a full Mediterranean-inspired meal.
- It pairs well with grilled meats like chicken, lamb, or fish.
- Add a side of tzatziki for extra flavor.
Frequently Asked Questions
Can I use another grain instead of quinoa?
Yes, you can substitute quinoa with couscous, farro, or bulgur wheat if you prefer. However, quinoa is naturally gluten-free.
Can I make this salad vegan?
Yes, to make the salad vegan, simply omit the feta cheese or substitute it with a dairy-free feta alternative.
Serving Suggestions
- Serve as a light lunch or a side dish at your next barbecue, picnic, or Mediterranean meal.
- Enjoy as a meal prep option for easy lunches throughout the week.
Mediterranean Quinoa Salad
Mediterranean Quinoa Salad is a vibrant, healthy dish that combines nutrient-rich quinoa with fresh vegetables, tangy feta cheese, olives, and a zesty lemon dressing.
Ingredients
- 1 cup quinoa uncooked
- 1 1/2 cups water or vegetable broth for cooking quinoa
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- 1/2 red onion finely diced
- 1/2 cup Kalamata olives pitted and sliced
- 1/3 cup crumbled feta cheese
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish optional
Instructions
- Cook the Quinoa
- Rinse the quinoa under cold water in a fine mesh colander to remove any bitterness.
- In a medium saucepan, combine the quinoa and water (or vegetable broth). Bring to a boil, then reduce to a simmer. Cover and cook for 12-15 minutes, or until the quinoa is tender and the water is absorbed.
- Remove from heat and let the quinoa sit, covered, for 5 minutes. Fluff with a fork, then set aside to cool.
- Prepare the Salad Ingredients
- While the quinoa cools, chop the tomatoes, cucumber, and red onion.
- Slice the olives and crumble the feta cheese.
- Make the Dressing
- In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper. Taste and adjust seasoning as needed.
- Assemble the Salad
- In a large mixing bowl, combine the cooked and cooled quinoa with the chopped vegetables, olives, and feta cheese.
- Pour the dressing over the salad and toss gently to combine.
- Chill and Serve
- Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld.
- Garnish with fresh parsley, if desired, and serve cold.
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