Mediterranean Quinoa Salad
Mediterranean Quinoa Salad is a vibrant, refreshing dish that combines the nutty quinoa, crisp vegetables, briny olives, and creamy feta, all tossed with a zesty lemon-oregano dressing. This salad is perfect as a light meal, side dish, or meal prep option.
- Prep Time: 10-15 minutes
- Cook Time: 15-20 minutes
- Total Time: 30-35 minutes
- Yield: 4-6 servings
- Category: Salad
- Method: Boiling, Chopping, Whisking
- Cuisine: Mediterranean
- Diet: Vegan
Ingredients
- 1 cup quinoa (rinsed)
- 2 cups water or vegetable broth (for cooking quinoa)
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped (optional)
- 1/4 cup bell pepper, diced (optional)
- 1/4 cup olive oil (for dressing)
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon Dijon mustard (optional)
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions
In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and cook for 15-20 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff with a fork and allow to cool slightly.
- Chop the cucumber, tomatoes, red onion, olives, bell pepper (if using), and fresh herbs.
- In a small bowl or jar, whisk together olive oil, lemon juice, oregano, Dijon mustard (if using), minced garlic, salt, and pepper.
- In a large bowl, combine cooked quinoa, vegetables, feta cheese, parsley, and mint (if using). Drizzle with the lemon-oregano dressing and toss to combine.
- Serve immediately or refrigerate for 30 minutes to allow flavors to meld. Garnish with additional fresh herbs if desired.
Notes
- For added protein, you can add grilled chicken, shrimp, or chickpeas.
- Vegan option: Omit feta or use vegan feta and tahini dressing for a plant-based alternative.
- For extra crunch, top with toasted pine nuts, walnuts, or slivered almonds.
- Make it spicier by adding red pepper flakes or jalapeños to the dressing.
- For a heartier salad, add roasted vegetables like zucchini or eggplant.
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 5g
- Sodium: 450mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 5g
- Protein: 7g
- Cholesterol: 15mg
Find it online: https://thefamilycooking.com/mediterranean-quinoa-salad-2/
