Mediterranean Quinoa Salad Fresh and Flavorful Dish

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To make this tasty Mediterranean quinoa salad, you will need: - 1 cup quinoa, thoroughly rinsed - 2 cups vegetable broth or water - 1 cup cherry tomatoes, halved - 1 cucumber, diced into bite-sized pieces - 1/2 red onion, finely chopped - 1/2 cup Kalamata olives, pitted and halved - 1/2 cup crumbled feta cheese - 1/4 cup fresh parsley, chopped - 1/4 cup fresh mint, chopped - 3 tablespoons extra virgin olive oil - 2 tablespoons fresh lemon juice - 1 teaspoon dried oregano - Salt and freshly ground black pepper to taste You can swap some ingredients if needed: - Quinoa: You can use farro or couscous for a different texture. - Feta Cheese: Try goat cheese or a vegan cheese for a dairy-free option. - Kalamata Olives: Black olives or green olives also work well. - Fresh Herbs: Use basil or dill if parsley and mint aren’t available. This salad is not only tasty but also healthy. Here’s what you get per serving (based on 4 servings): - Calories: About 250 - Protein: 8g - Carbohydrates: 30g - Fiber: 5g - Fat: 12g This dish gives you good energy, fiber, and healthy fats. Enjoy the freshness and flavor while knowing you're eating well! {{ingredient_image_2}} To cook quinoa, start with 1 cup of rinsed quinoa. Rinsing removes the bitter coating. In a medium saucepan, add 2 cups of vegetable broth or water. Bring it to a boil over medium-high heat. Once boiling, add the quinoa. Reduce the heat to low and cover it with a lid. Let it simmer for about 15 minutes. You want all the liquid absorbed. After that, take it off the heat and let it rest for 5 minutes. This helps the quinoa finish cooking. Fluff the quinoa gently with a fork. Set it aside to cool completely. In a large mixing bowl, combine the cooled quinoa with the following ingredients: - 1 cup cherry tomatoes, halved - 1 cucumber, diced into bite-sized pieces - 1/2 red onion, finely chopped - 1/2 cup Kalamata olives, pitted and halved - 1/2 cup crumbled feta cheese - 1/4 cup fresh parsley, chopped - 1/4 cup fresh mint, chopped Gently fold the ingredients together. Make sure everything is evenly mixed. You want all those bright colors and fresh flavors to blend. For the dressing, take a small bowl. Whisk together these ingredients: - 3 tablespoons extra virgin olive oil - 2 tablespoons fresh lemon juice - 1 teaspoon dried oregano - Salt and freshly ground black pepper to taste This dressing adds a zesty kick. Drizzle it over the quinoa salad mixture. Use a spatula to toss the salad gently. Ensure all ingredients are well-coated with the dressing. Taste the salad. If needed, add more salt and pepper. Allow it to sit at room temperature for about 15 minutes. This resting time helps the flavors meld beautifully. To fluff quinoa, follow these simple steps. First, rinse the quinoa well. This removes the bitter coating. After cooking, let it sit covered for five minutes. This step helps the quinoa absorb steam. Then, use a fork to gently stir the grains. This separates them and makes them light and fluffy. You can serve this salad in many ways. Try placing it in a glass bowl or on a large platter. Add some extra herbs on top for color. A sprinkle of feta cheese adds a nice touch. This salad pairs well with grilled meats or fish. You can also serve it as a light lunch. To boost the flavors, use fresh herbs like parsley and mint. Their brightness lifts the dish. A splash of lemon juice adds zest. You can also add more spices like cumin or paprika. For a spicy kick, consider red pepper flakes. Always taste and adjust the seasoning. This ensures the dish meets your flavor preference. Pro Tips Choose the Right Quinoa: For a nuttier flavor and better texture, opt for tri-color quinoa. It adds visual appeal and a delightful crunch. Chill Before Serving: Allow the salad to chill in the refrigerator for at least 30 minutes before serving. This enhances the flavor and makes it more refreshing. Customize Your Veggies: Feel free to add or substitute other vegetables like bell peppers or radishes for extra color and crunch. Use Fresh Herbs: Always use fresh herbs instead of dried for a more vibrant flavor. Fresh parsley and mint make a significant difference in taste. {{image_4}} To make a vegan version, leave out the feta cheese. Replace it with avocado or a vegan cheese. You can add more beans too. Chickpeas work great for added protein. This keeps the salad hearty and filling. You can also mix in some sunflower seeds for crunch. Toss in a handful of arugula for a peppery bite. If you want extra protein, add grilled chicken. Use about one cup of sliced chicken breast. Season the chicken with lemon juice, salt, and pepper before grilling. Slice it thin and layer it over the salad. This adds a nice depth of flavor and makes it a full meal. You can also marinate the chicken in olive oil and herbs for extra taste. Feel free to get creative with your veggies! Add bell peppers, zucchini, or even artichoke hearts. Try roasting the vegetables for added flavor. You can also use frozen peas or corn for a sweet pop. Just make sure to chop them into similar sizes for even mixing. This variation keeps the salad fresh and colorful. After enjoying your Mediterranean quinoa salad, store leftovers in an airtight container. This helps keep the salad fresh. Place it in the fridge. It will stay good for about 3 to 5 days. When you’re ready to eat, check for any signs of spoilage before serving. You can freeze quinoa salad, but it may change texture. To freeze, place it in a freezer-safe container. Be sure to leave some space at the top for expansion. It can last up to 3 months in the freezer. When ready to eat, thaw in the fridge overnight before serving. To reheat, gently warm the salad in a pan over low heat. Stir often to avoid burning. You can also use the microwave. Heat in short bursts at medium power. Avoid overheating, as it can make the salad mushy. For best results, serve at room temperature. Yes, you can make this salad ahead of time. It tastes even better after the flavors mix. I recommend making it a few hours before serving. Just keep it in the fridge. This way, it stays fresh and cool. If you don't like feta, try using goat cheese. It has a creamy texture and tangy taste. You can also use a dairy-free cheese if you want a vegan option. Tofu can work too if you season it right. Yes, quinoa salad is very healthy! Quinoa is a great source of protein and fiber. It helps you feel full longer. The veggies add vitamins and minerals. The olive oil provides healthy fats. This dish is light and nourishing. Enjoy it as a meal or a side! This post covered how to make a delicious Mediterranean quinoa salad. We explored the ingredients, step-by-step cooking, and helpful tips. You learned about variations, storage, and answered common questions. Overall, quinoa salad is easy to make and very tasty. With the right ingredients and a few tricks, you can create a dish that impresses everyone. Enjoy experimenting with your own flavors and make it your own!

WANT TO SAVE THIS RECIPE?

If you’re looking for a fresh and healthy dish, try my Mediterranean Quinoa Salad! This vibrant recipe bursts with flavors and is easy to make. Packed with protein and colorful veggies, it’s perfect for lunch or a side. Whether you’re meal prepping or hosting a gathering, this salad will impress your guests. Follow along as I guide you through the simple steps to create a delightful dish that everyone will love!

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Why I Love This Recipe

  1. Fresh and Flavorful: This Mediterranean Quinoa Salad is bursting with fresh flavors, thanks to the combination of herbs, feta, and vibrant vegetables.
  2. Nutritious and Wholesome: Quinoa is a fantastic source of protein and fiber, making this salad not just tasty but also a healthy choice for any meal.
  3. Versatile and Adaptable: You can easily customize this salad by adding your favorite veggies or proteins, making it perfect for any occasion.
  4. Quick and Easy: With a simple preparation process, this salad can be whipped up in no time, making it an ideal dish for busy weeknights.

Ingredients

List of Ingredients

To make this tasty Mediterranean quinoa salad, you will need:

– 1 cup quinoa, thoroughly rinsed

– 2 cups vegetable broth or water

– 1 cup cherry tomatoes, halved

– 1 cucumber, diced into bite-sized pieces

– 1/2 red onion, finely chopped

– 1/2 cup Kalamata olives, pitted and halved

– 1/2 cup crumbled feta cheese

– 1/4 cup fresh parsley, chopped

– 1/4 cup fresh mint, chopped

– 3 tablespoons extra virgin olive oil

– 2 tablespoons fresh lemon juice

– 1 teaspoon dried oregano

– Salt and freshly ground black pepper to taste

Substitutions for Key Ingredients

You can swap some ingredients if needed:

– Quinoa: You can use farro or couscous for a different texture.

– Feta Cheese: Try goat cheese or a vegan cheese for a dairy-free option.

– Kalamata Olives: Black olives or green olives also work well.

– Fresh Herbs: Use basil or dill if parsley and mint aren’t available.

Nutritional Information

This salad is not only tasty but also healthy. Here’s what you get per serving (based on 4 servings):

– Calories: About 250

– Protein: 8g

– Carbohydrates: 30g

– Fiber: 5g

– Fat: 12g

This dish gives you good energy, fiber, and healthy fats. Enjoy the freshness and flavor while knowing you’re eating well!

Step-by-Step Instructions

Cooking Quinoa Properly

To cook quinoa, start with 1 cup of rinsed quinoa. Rinsing removes the bitter coating. In a medium saucepan, add 2 cups of vegetable broth or water. Bring it to a boil over medium-high heat. Once boiling, add the quinoa. Reduce the heat to low and cover it with a lid. Let it simmer for about 15 minutes. You want all the liquid absorbed. After that, take it off the heat and let it rest for 5 minutes. This helps the quinoa finish cooking. Fluff the quinoa gently with a fork. Set it aside to cool completely.

Mixing Ingredients for the Salad

In a large mixing bowl, combine the cooled quinoa with the following ingredients:

– 1 cup cherry tomatoes, halved

– 1 cucumber, diced into bite-sized pieces

– 1/2 red onion, finely chopped

– 1/2 cup Kalamata olives, pitted and halved

– 1/2 cup crumbled feta cheese

– 1/4 cup fresh parsley, chopped

– 1/4 cup fresh mint, chopped

Gently fold the ingredients together. Make sure everything is evenly mixed. You want all those bright colors and fresh flavors to blend.

Preparing the Dressing

For the dressing, take a small bowl. Whisk together these ingredients:

– 3 tablespoons extra virgin olive oil

– 2 tablespoons fresh lemon juice

– 1 teaspoon dried oregano

– Salt and freshly ground black pepper to taste

This dressing adds a zesty kick. Drizzle it over the quinoa salad mixture. Use a spatula to toss the salad gently. Ensure all ingredients are well-coated with the dressing. Taste the salad. If needed, add more salt and pepper. Allow it to sit at room temperature for about 15 minutes. This resting time helps the flavors meld beautifully.

Tips & Tricks

How to Perfectly Fluff Quinoa

To fluff quinoa, follow these simple steps. First, rinse the quinoa well. This removes the bitter coating. After cooking, let it sit covered for five minutes. This step helps the quinoa absorb steam. Then, use a fork to gently stir the grains. This separates them and makes them light and fluffy.

Serving Suggestions

You can serve this salad in many ways. Try placing it in a glass bowl or on a large platter. Add some extra herbs on top for color. A sprinkle of feta cheese adds a nice touch. This salad pairs well with grilled meats or fish. You can also serve it as a light lunch.

Enhancing Flavor Profiles

To boost the flavors, use fresh herbs like parsley and mint. Their brightness lifts the dish. A splash of lemon juice adds zest. You can also add more spices like cumin or paprika. For a spicy kick, consider red pepper flakes. Always taste and adjust the seasoning. This ensures the dish meets your flavor preference.

Pro Tips

  1. Choose the Right Quinoa: For a nuttier flavor and better texture, opt for tri-color quinoa. It adds visual appeal and a delightful crunch.
  2. Chill Before Serving: Allow the salad to chill in the refrigerator for at least 30 minutes before serving. This enhances the flavor and makes it more refreshing.
  3. Customize Your Veggies: Feel free to add or substitute other vegetables like bell peppers or radishes for extra color and crunch.
  4. Use Fresh Herbs: Always use fresh herbs instead of dried for a more vibrant flavor. Fresh parsley and mint make a significant difference in taste.

Variations

Vegan Mediterranean Quinoa Salad

To make a vegan version, leave out the feta cheese. Replace it with avocado or a vegan cheese. You can add more beans too. Chickpeas work great for added protein. This keeps the salad hearty and filling. You can also mix in some sunflower seeds for crunch. Toss in a handful of arugula for a peppery bite.

Mediterranean Quinoa Salad with Grilled Chicken

If you want extra protein, add grilled chicken. Use about one cup of sliced chicken breast. Season the chicken with lemon juice, salt, and pepper before grilling. Slice it thin and layer it over the salad. This adds a nice depth of flavor and makes it a full meal. You can also marinate the chicken in olive oil and herbs for extra taste.

Quinoa Salad with Extra Veggies

Feel free to get creative with your veggies! Add bell peppers, zucchini, or even artichoke hearts. Try roasting the vegetables for added flavor. You can also use frozen peas or corn for a sweet pop. Just make sure to chop them into similar sizes for even mixing. This variation keeps the salad fresh and colorful.

Storage Info

How to Store Leftovers

After enjoying your Mediterranean quinoa salad, store leftovers in an airtight container. This helps keep the salad fresh. Place it in the fridge. It will stay good for about 3 to 5 days. When you’re ready to eat, check for any signs of spoilage before serving.

Freezing Quinoa Salad

You can freeze quinoa salad, but it may change texture. To freeze, place it in a freezer-safe container. Be sure to leave some space at the top for expansion. It can last up to 3 months in the freezer. When ready to eat, thaw in the fridge overnight before serving.

Reheating Instructions

To reheat, gently warm the salad in a pan over low heat. Stir often to avoid burning. You can also use the microwave. Heat in short bursts at medium power. Avoid overheating, as it can make the salad mushy. For best results, serve at room temperature.

FAQs

Can I make Mediterranean Quinoa Salad in advance?

Yes, you can make this salad ahead of time. It tastes even better after the flavors mix. I recommend making it a few hours before serving. Just keep it in the fridge. This way, it stays fresh and cool.

What can I substitute for feta cheese?

If you don’t like feta, try using goat cheese. It has a creamy texture and tangy taste. You can also use a dairy-free cheese if you want a vegan option. Tofu can work too if you season it right.

Is quinoa salad healthy?

Yes, quinoa salad is very healthy! Quinoa is a great source of protein and fiber. It helps you feel full longer. The veggies add vitamins and minerals. The olive oil provides healthy fats. This dish is light and nourishing. Enjoy it as a meal or a side!

This post covered how to make a delicious Mediterranean quinoa salad. We explored the ingredients, step-by-step cooking, and helpful tips. You learned about variations, storage, and answered common questions.

Overall, quinoa salad is easy to make and very tasty. With the right ingredients and a few tricks, you can create a dish that impresses everyone. Enjoy experimenting with your own flavors and make it your ow

To make this tasty Mediterranean quinoa salad, you will need: - 1 cup quinoa, thoroughly rinsed - 2 cups vegetable broth or water - 1 cup cherry tomatoes, halved - 1 cucumber, diced into bite-sized pieces - 1/2 red onion, finely chopped - 1/2 cup Kalamata olives, pitted and halved - 1/2 cup crumbled feta cheese - 1/4 cup fresh parsley, chopped - 1/4 cup fresh mint, chopped - 3 tablespoons extra virgin olive oil - 2 tablespoons fresh lemon juice - 1 teaspoon dried oregano - Salt and freshly ground black pepper to taste You can swap some ingredients if needed: - Quinoa: You can use farro or couscous for a different texture. - Feta Cheese: Try goat cheese or a vegan cheese for a dairy-free option. - Kalamata Olives: Black olives or green olives also work well. - Fresh Herbs: Use basil or dill if parsley and mint aren’t available. This salad is not only tasty but also healthy. Here’s what you get per serving (based on 4 servings): - Calories: About 250 - Protein: 8g - Carbohydrates: 30g - Fiber: 5g - Fat: 12g This dish gives you good energy, fiber, and healthy fats. Enjoy the freshness and flavor while knowing you're eating well! {{ingredient_image_2}} To cook quinoa, start with 1 cup of rinsed quinoa. Rinsing removes the bitter coating. In a medium saucepan, add 2 cups of vegetable broth or water. Bring it to a boil over medium-high heat. Once boiling, add the quinoa. Reduce the heat to low and cover it with a lid. Let it simmer for about 15 minutes. You want all the liquid absorbed. After that, take it off the heat and let it rest for 5 minutes. This helps the quinoa finish cooking. Fluff the quinoa gently with a fork. Set it aside to cool completely. In a large mixing bowl, combine the cooled quinoa with the following ingredients: - 1 cup cherry tomatoes, halved - 1 cucumber, diced into bite-sized pieces - 1/2 red onion, finely chopped - 1/2 cup Kalamata olives, pitted and halved - 1/2 cup crumbled feta cheese - 1/4 cup fresh parsley, chopped - 1/4 cup fresh mint, chopped Gently fold the ingredients together. Make sure everything is evenly mixed. You want all those bright colors and fresh flavors to blend. For the dressing, take a small bowl. Whisk together these ingredients: - 3 tablespoons extra virgin olive oil - 2 tablespoons fresh lemon juice - 1 teaspoon dried oregano - Salt and freshly ground black pepper to taste This dressing adds a zesty kick. Drizzle it over the quinoa salad mixture. Use a spatula to toss the salad gently. Ensure all ingredients are well-coated with the dressing. Taste the salad. If needed, add more salt and pepper. Allow it to sit at room temperature for about 15 minutes. This resting time helps the flavors meld beautifully. To fluff quinoa, follow these simple steps. First, rinse the quinoa well. This removes the bitter coating. After cooking, let it sit covered for five minutes. This step helps the quinoa absorb steam. Then, use a fork to gently stir the grains. This separates them and makes them light and fluffy. You can serve this salad in many ways. Try placing it in a glass bowl or on a large platter. Add some extra herbs on top for color. A sprinkle of feta cheese adds a nice touch. This salad pairs well with grilled meats or fish. You can also serve it as a light lunch. To boost the flavors, use fresh herbs like parsley and mint. Their brightness lifts the dish. A splash of lemon juice adds zest. You can also add more spices like cumin or paprika. For a spicy kick, consider red pepper flakes. Always taste and adjust the seasoning. This ensures the dish meets your flavor preference. Pro Tips Choose the Right Quinoa: For a nuttier flavor and better texture, opt for tri-color quinoa. It adds visual appeal and a delightful crunch. Chill Before Serving: Allow the salad to chill in the refrigerator for at least 30 minutes before serving. This enhances the flavor and makes it more refreshing. Customize Your Veggies: Feel free to add or substitute other vegetables like bell peppers or radishes for extra color and crunch. Use Fresh Herbs: Always use fresh herbs instead of dried for a more vibrant flavor. Fresh parsley and mint make a significant difference in taste. {{image_4}} To make a vegan version, leave out the feta cheese. Replace it with avocado or a vegan cheese. You can add more beans too. Chickpeas work great for added protein. This keeps the salad hearty and filling. You can also mix in some sunflower seeds for crunch. Toss in a handful of arugula for a peppery bite. If you want extra protein, add grilled chicken. Use about one cup of sliced chicken breast. Season the chicken with lemon juice, salt, and pepper before grilling. Slice it thin and layer it over the salad. This adds a nice depth of flavor and makes it a full meal. You can also marinate the chicken in olive oil and herbs for extra taste. Feel free to get creative with your veggies! Add bell peppers, zucchini, or even artichoke hearts. Try roasting the vegetables for added flavor. You can also use frozen peas or corn for a sweet pop. Just make sure to chop them into similar sizes for even mixing. This variation keeps the salad fresh and colorful. After enjoying your Mediterranean quinoa salad, store leftovers in an airtight container. This helps keep the salad fresh. Place it in the fridge. It will stay good for about 3 to 5 days. When you’re ready to eat, check for any signs of spoilage before serving. You can freeze quinoa salad, but it may change texture. To freeze, place it in a freezer-safe container. Be sure to leave some space at the top for expansion. It can last up to 3 months in the freezer. When ready to eat, thaw in the fridge overnight before serving. To reheat, gently warm the salad in a pan over low heat. Stir often to avoid burning. You can also use the microwave. Heat in short bursts at medium power. Avoid overheating, as it can make the salad mushy. For best results, serve at room temperature. Yes, you can make this salad ahead of time. It tastes even better after the flavors mix. I recommend making it a few hours before serving. Just keep it in the fridge. This way, it stays fresh and cool. If you don't like feta, try using goat cheese. It has a creamy texture and tangy taste. You can also use a dairy-free cheese if you want a vegan option. Tofu can work too if you season it right. Yes, quinoa salad is very healthy! Quinoa is a great source of protein and fiber. It helps you feel full longer. The veggies add vitamins and minerals. The olive oil provides healthy fats. This dish is light and nourishing. Enjoy it as a meal or a side! This post covered how to make a delicious Mediterranean quinoa salad. We explored the ingredients, step-by-step cooking, and helpful tips. You learned about variations, storage, and answered common questions. Overall, quinoa salad is easy to make and very tasty. With the right ingredients and a few tricks, you can create a dish that impresses everyone. Enjoy experimenting with your own flavors and make it your own!

Mediterranean Quinoa Salad with Feta and Fresh Herbs

A refreshing salad featuring quinoa, feta cheese, and a mix of fresh vegetables and herbs.
Print Recipe Pin Recipe
Course Appetizer
Cuisine Mediterranean
Servings 4
Calories 250 kcal

Ingredients
  

  • 1 cup quinoa, thoroughly rinsed
  • 2 cups vegetable broth or water
  • 1 cup cherry tomatoes, halved
  • 1 whole cucumber, diced into bite-sized pieces
  • 1/2 whole red onion, finely chopped
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh mint, chopped
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon dried oregano
  • to taste salt and freshly ground black pepper

Instructions
 

  • In a medium saucepan, bring the vegetable broth or water to a rolling boil over medium-high heat. Add the rinsed quinoa, reduce the heat to low, cover with a lid, and allow it to simmer gently for approximately 15 minutes or until all the liquid has been absorbed. Once done, remove from heat and let it rest, covered, for an additional 5 minutes. After resting, fluff the quinoa with a fork and set it aside to cool completely.
  • In a large mixing bowl, combine the cooled quinoa, halved cherry tomatoes, diced cucumber, finely chopped red onion, halved Kalamata olives, crumbled feta cheese, chopped parsley, and chopped mint. Gently fold the ingredients together until they are evenly mixed.
  • In a separate small bowl, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, and a generous sprinkle of salt and freshly ground black pepper to create a flavorful dressing.
  • Drizzle the dressing over the quinoa salad mixture. Using a spatula, toss the salad gently to ensure that all ingredients are well-coated with the dressing.
  • Taste the salad and adjust seasoning by adding more salt and pepper if desired.
  • Allow the salad to sit at room temperature for about 15 minutes before serving. This resting period will help the flavors meld beautifully.

Notes

Serve in a beautiful glass bowl or on a large platter garnished with additional herbs and feta.
Keyword healthy, Mediterranean, quinoa salad

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