Discover the vibrant flavors of the Mediterranean with this Quinoa Salad, packed with fresh vegetables, herbs, and a zesty lemon vinaigrette. Perfect for a healthy and satisfying lunch.
Recipe Overview
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Servings: 4
- Calories: 320 per serving
Why You’ll Love This Mediterranean Quinoa Salad
This Mediterranean Quinoa Salad is a vibrant and healthy lunch option that’s bursting with fresh flavors. Packed with protein-rich quinoa, colorful vegetables, and a zesty lemon vinaigrette, it’s a delicious way to enjoy a nutrient-dense meal. Whether you’re meal-prepping for the week or looking for a quick, satisfying lunch, this salad is a perfect choice.
Ingredients for Mediterranean Quinoa Salad
- 1 cup quinoa – Cooked according to package instructions.
- 1 cup cherry tomatoes, halved – Adds sweetness and a pop of color.
- 1 cucumber, diced – Provides a refreshing crunch.
- 1/2 red onion, finely chopped – For a bit of sharpness.
- 1/4 cup Kalamata olives, pitted and sliced – Brings in the classic Mediterranean flavor.
- 1/4 cup feta cheese, crumbled – Adds a creamy, tangy element.
- 1/4 cup fresh parsley, chopped – For a fresh, herbaceous note.
- 1/4 cup extra virgin olive oil – Forms the base of the vinaigrette.
- Juice of 1 lemon – For a bright, zesty flavor.
- 1 clove garlic, minced – Adds a subtle kick.
- Salt and pepper to taste – Enhances the overall flavor.
- Optional garnish: Extra feta, parsley, and lemon wedges.
How to Make Mediterranean Quinoa Salad
Step 1: Cook the Quinoa
- Rinse and Cook: Rinse the quinoa under cold water and cook according to package instructions. Once cooked, fluff it with a fork and let it cool slightly.
Step 2: Prepare the Vegetables
- Chop and Dice: While the quinoa is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the olives.
Step 3: Make the Lemon Vinaigrette
- Mix the Dressing: In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper until well combined.
Step 4: Assemble the Salad
- Combine Ingredients: In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
- Add the Dressing: Pour the lemon vinaigrette over the salad and toss to combine.
Step 5: Serve and Enjoy
- Garnish and Serve: Garnish with additional feta, parsley, and lemon wedges if desired. Serve immediately or refrigerate for later.
Tips for the Best Mediterranean Quinoa Salad
- Cook Quinoa Properly: Make sure to rinse the quinoa before cooking to remove its natural bitterness.
- Use Fresh Ingredients: Fresh herbs and vegetables enhance the flavor and texture of the salad.
- Make Ahead: This salad can be made ahead and stored in the fridge for up to 3 days.
Delicious Variations to Try
- Add Protein: Include grilled chicken, shrimp, or chickpeas for added protein.
- Change Up the Veggies: Swap in bell peppers, artichoke hearts, or spinach for a different twist.
- Make it Vegan: Omit the feta cheese or use a plant-based alternative to make this salad vegan-friendly.
Frequently Asked Questions
Can I Use a Different Grain Instead of Quinoa?
Yes, you can substitute quinoa with other grains like couscous, bulgur, or farro.
How Long Does This Salad Last?
The salad can be stored in an airtight container in the refrigerator for up to 3 days. It’s a great option for meal prep!
Nutrition Facts (Per Serving)
- Calories: 320
- Total Fat: 18g
- Saturated Fat: 4g
- Cholesterol: 15mg
- Sodium: 450mg
- Total Carbohydrates: 30g
- Dietary Fiber: 6g
- Sugars: 4g
- Protein: 8g
This Mediterranean Quinoa Salad is a refreshing and satisfying lunch that’s perfect for any day of the week. It’s packed with wholesome ingredients and Mediterranean flavors, making it a go-to option for a healthy and delicious meal. Whether enjoyed on its own or as a side dish, this salad is sure to become a favorite in your lunch rotation.