Mediterranean Quinoa Salad: A Fresh and Flavorful Side or Light Meal

Introduction

Looking for a light, healthy dish that’s bursting with fresh flavor? This Mediterranean Quinoa Salad is exactly what you need! Featuring fluffy quinoa, crisp cucumbers, juicy cherry tomatoes, briny Kalamata olives, and creamy feta cheese, all tossed in a simple lemon-olive oil dressing, this salad is the perfect balance of texture and taste. Whether you’re serving it as a refreshing side for grilled meats or enjoying it as a light, protein-packed main course, this recipe is sure to impress. Best of all, it comes together in minutes, making it ideal for meal prep, potlucks, or a quick weeknight meal.

Ingredients

For the Salad

• 1 cup cooked quinoa, cooled
• ½ cup halved cherry tomatoes
• ½ cup diced cucumber
• ¼ cup pitted Kalamata olives, halved
• ¼ cup crumbled feta cheese
• 2 tablespoons chopped fresh parsley

For the Dressing

• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon red wine vinegar
• Salt and pepper, to taste

Preparation

Step 1: Cook and Cool the Quinoa

Prepare the quinoa according to package instructions. Once cooked, spread it out on a plate or tray to cool completely. This step is important—warm quinoa can make the salad soggy.

Step 2: Prepare the Salad Ingredients

While the quinoa cools, halve the cherry tomatoes, dice the cucumber, halve the olives, and chop the parsley. Crumble the feta cheese if not already pre-crumbled.

Step 3: Mix the Salad

In a large mixing bowl, combine the cooled quinoa, halved cherry tomatoes, diced cucumber, Kalamata olives, crumbled feta cheese, and chopped parsley. Toss gently to mix the ingredients evenly.

Step 4: Make the Dressing

In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, salt, and pepper until well combined. Taste and adjust seasoning if needed.

Step 5: Dress the Salad

Pour the dressing over the quinoa mixture and toss gently to coat all the ingredients evenly. Be careful not to overmix, as you want to maintain the texture of the quinoa and vegetables.

Step 6: Serve or Chill

Serve the salad immediately for a bright, fresh taste, or refrigerate it for an hour to allow the flavors to meld together for a deeper, more cohesive flavor.

Variations

• Add Protein: Toss in chickpeas, grilled chicken, or shrimp for a heartier meal.
• Try Different Herbs: Replace parsley with fresh mint or basil for a different twist.
• Add Crunch: Sprinkle with toasted pine nuts or slivered almonds for texture.
• Make it Vegan: Omit the feta cheese or use a plant-based feta alternative.
• Use Other Grains: Substitute farro, bulgur, or couscous for the quinoa.

Cooking Notes

• Quinoa Tips: Rinse quinoa thoroughly before cooking to remove its natural bitterness (saponins).
• Chilling Time: While you can serve the salad immediately, chilling for 30 minutes to an hour helps the flavors develop and meld.
• Dressing Adjustment: Taste the dressing before adding to the salad—adjust lemon juice or vinegar based on your preference for tanginess.

Serving Suggestions

This Mediterranean Quinoa Salad is incredibly versatile. Try it:

• As a side dish for grilled chicken, fish, or lamb.
• As a light vegetarian lunch with a slice of crusty bread.
• Packed in a lunchbox for a healthy meal on the go.
• Alongside hummus, pita bread, and olives for a Mediterranean mezze platter.

Tips

• Make Ahead: This salad stores beautifully in the fridge for up to 3 days. Just give it a gentle stir before serving.
• Batch Cooking: Cook a larger batch of quinoa and use it throughout the week in salads, bowls, and side dishes.
• Customize: Feel free to adjust the amounts of veggies and herbs based on what you have on hand—this recipe is very forgiving!

Prep Time, Cooking Time, and Total Time

• Prep Time: 15 minutes
• Cooking Time: 15 minutes (for quinoa)
• Total Time: 30 minutes

Nutritional Information (per serving, approximate)

• Calories: 250
• Protein: 8g
• Carbohydrates: 22g
• Fat: 16g
• Saturated Fat: 4g
• Cholesterol: 15mg
• Sodium: 380mg
• Fiber: 3g
• Sugar: 2g

FAQs

Can I make this salad ahead of time?
Yes! This salad can be made a day in advance and stored in the refrigerator. The flavors actually improve as it sits.

Can I use bottled lemon juice instead of fresh?
Fresh lemon juice is recommended for the best flavor, but bottled lemon juice works in a pinch.

Is this salad gluten-free?
Yes, this Mediterranean Quinoa Salad is naturally gluten-free.

Can I use other cheeses besides feta?
Absolutely! Try goat cheese or a sprinkle of Parmesan for a different flavor profile.

Conclusion

This Mediterranean Quinoa Salad is a vibrant, healthy dish that’s as easy to make as it is delicious. Packed with fresh ingredients and tossed in a simple lemon-olive oil dressing, it’s a perfect option for meal prep, picnics, or light lunches. Whether you’re looking for a side dish for your next barbecue or a wholesome weekday lunch, this salad will quickly become a go-to favorite in your recipe rotation. Try it today and enjoy a taste of the Mediterranean in every bite!

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