Mediterranean Quinoa Salad

$- 1 cup quinoa, rinsed - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 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 In this salad, quinoa acts as a great base. It’s light, fluffy, and packed with protein. Using fresh vegetables adds crunch and vibrant colors. Cherry tomatoes bring sweetness, while cucumbers add a refreshing bite. Red onion gives a nice sharpness, balancing the flavors well. Kalamata olives add a salty depth, and feta cheese provides a creamy texture. The fresh parsley brings it all together with its bright flavor. - 1/4 cup olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste The dressing is simple yet flavorful. Olive oil adds richness, while lemon juice gives it a zesty kick. Dried oregano brings an earthy note that ties in the Mediterranean theme. Salt and pepper enhance all the flavors, making the salad pop. - Approximately 250 calories per serving - 10g protein, 15g fat, 25g carbs per serving - Quinoa is a complete protein, making it great for vegetarians. This salad is not just tasty; it’s also nutritious. Quinoa is packed with protein and fiber. The fresh veggies provide vitamins and minerals. Feta cheese adds calcium, while olives offer healthy fats. Together, these ingredients create a wholesome dish that supports a healthy diet. {{ingredient_image_1}} Start by rinsing 1 cup of quinoa under cold water. This helps remove any bitter taste. Next, take a saucepan and combine the rinsed quinoa with 2 cups of vegetable broth. Bring this mixture to a boil. Once it boils, reduce the heat to low, cover, and let it simmer for about 15 minutes. You will know it’s done when the quinoa is fluffy and the liquid is absorbed. Afterward, use a fork to fluff the quinoa and set it aside to cool. While the quinoa cools, chop your vegetables and herbs. You will need 1 cup of halved cherry tomatoes, 1 diced cucumber, and 1/2 finely chopped red onion. Add 1/2 cup of sliced Kalamata olives and 1/4 cup of chopped fresh parsley to the bowl. Once everything is chopped, mix these ingredients in a large bowl. In a small bowl, whisk together 1/4 cup of olive oil, 2 tablespoons of lemon juice, and 1 teaspoon of dried oregano. Season with salt and pepper to taste. This dressing will bring all the flavors together. If you want a bolder taste, adjust the lemon juice or oil to your liking. After mixing, pour the dressing over the salad and add the cooled quinoa. Gently toss all the ingredients together until well combined. Let the salad sit for at least 15 minutes. This allows the flavors to meld beautifully before serving. To make your quinoa salad shine, start with the right technique. Fluffing quinoa correctly is key. Once the quinoa is cooked, use a fork to gently separate the grains. This helps prevent clumping and gives a light texture. Let it cool to room temperature before mixing it with your veggies. For marinating, let your salad sit for at least 15 minutes. This time allows the flavors to blend well. The longer you wait, the better the taste! Presentation can elevate your dish. Serve the salad in a large bowl. Top it with extra feta and a sprinkle of fresh parsley for color. For a fun twist, use clear cups for individual servings. This way, you can showcase all the vibrant layers. Pair your salad with grilled meats. Chicken or lamb works great and adds protein. You can also serve it with pita bread for a complete meal. Watch out for overcooking your quinoa. If you cook it too long, it can become mushy. Stick to about 15 minutes for perfect results. Don't skimp on seasoning! A little salt and pepper can make a huge difference. Taste your salad after mixing and adjust as needed. This ensures every bite is full of flavor. Pro Tips Rinse the Quinoa: Always rinse quinoa thoroughly before cooking to remove its natural coating, called saponin, which can taste bitter. Use Fresh Herbs: Fresh parsley adds a vibrant flavor to the salad, but you can also experiment with other herbs like mint or basil for a different twist. Chill Before Serving: For the best flavor, let the salad chill in the refrigerator for at least 30 minutes before serving; this allows the ingredients to marinate. Customize Your Ingredients: Feel free to add or substitute ingredients based on your preference, such as bell peppers, chickpeas, or avocado for added texture and nutrition. {{image_2}} You can easily switch grains in this salad. Couscous or bulgur works well, too. These grains offer a different texture and flavor. For a vegetarian option, keep the feta. If you want it vegan, replace the feta with avocado or a nut-based cheese. Want to add crunch? Toss in some nuts or seeds like almonds or sunflower seeds. They add great texture and taste. You can also mix up the dressing. Try balsamic vinegar or tahini for a new twist. Each dressing gives the salad a unique flair. This salad shines in summer. Add seasonal veggies like bell peppers, zucchini, or corn for fresh flavors. In winter, roast vegetables like sweet potatoes or Brussels sprouts. They add warmth and depth to the dish. Each season brings new life to your Mediterranean quinoa salad! To keep your Mediterranean quinoa salad fresh, store it in an airtight container. Place the salad in the fridge as soon as you finish eating. This method helps keep flavors intact. Your salad will stay fresh for about three to five days. Check for any signs of spoilage before eating. You can freeze quinoa salad, but be aware it may lose some texture. To freeze, place the salad in a freezer-safe container. Make sure to leave space for expansion. When you want to eat it, move the salad to the fridge to thaw overnight. For a quicker option, you can thaw it in a bowl of cold water. Reheat quinoa salad gently to keep its texture. Use the microwave or a stovetop pan. If using a microwave, heat in short bursts, stirring often. On the stovetop, add a splash of water to keep it moist. This method helps maintain the salad's fresh flavors. You can add proteins to make your salad heartier. Here are some great options: - Grilled chicken or shrimp - Chickpeas or black beans - Hard-boiled eggs - Tofu or tempeh - Sliced turkey or ham Adding these ingredients boosts the protein content. This makes the meal more satisfying. You can mix and match these proteins based on your taste. Yes, you can prepare this salad ahead. Make it a day before serving for great flavor. Here are some tips for meal prep: - Cook the quinoa and let it cool. - Chop the veggies and store them in the fridge. - Mix the dressing separately and keep it sealed. - Combine everything just before serving. This helps keep the salad fresh and crisp. Mediterranean Quinoa Salad has many serving styles. Here are some ideas: - Serve in a large bowl for sharing. - Use clear cups for individual servings. - Garnish with extra feta and parsley for flair. - Pair it with grilled meats for a complete meal. This salad works well for picnics, potlucks, and gatherings. It’s a colorful and tasty dish that everyone will enjoy! This blog post covered how to make a delicious Mediterranean quinoa salad. We discussed key ingredients like quinoa, fresh veggies, herbs, and a tasty dressing. I shared step-by-step cooking instructions and tips to perfect your salad. Remember, adjusting flavors and exploring variations can keep your meals exciting. By storing properly, you can enjoy leftovers later. Make this dish a staple for any occasion—healthy, tasty, and easy to prepare. You'll love how it brightens your table and your meals!$

A refreshing and nutritious salad featuring quinoa, fresh vegetables, and a tangy dressing.

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Prep Time 15

Cook Time 15

Total Time 30

Course Salad

Cuisine Mediterranean

Servings 4

Calories 250 kcal

Ingredients

1 cup quinoa, rinsed
2 cups vegetable broth
1 cup cherry tomatoes, halved
1 medium cucumber, diced
0.5 medium red onion, finely chopped
0.5 cup Kalamata olives, pitted and sliced
0.5 cup feta cheese, crumbled
0.25 cup fresh parsley, chopped
0.25 cup olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
to taste salt and pepper

Instructions

In a saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce the heat, cover, and simmer for about 15 minutes until the quinoa is cooked and the liquid is absorbed.
Once cooked, fluff the quinoa with a fork and let it cool to room temperature.
In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, chopped red onion, sliced Kalamata olives, crumbled feta cheese, and chopped parsley.
In a separate small bowl, whisk together the olive oil, lemon juice, dried oregano, and season with salt and pepper.
Add the cooled quinoa to the vegetable mixture and pour the dressing over the top. Gently toss everything together to combine evenly.
Taste and adjust seasoning if necessary.
Let the salad sit for at least 15 minutes for the flavors to meld before serving.

Notes

Serve in a large bowl or individual cups for a colorful presentation.

Keyword healthy, Mediterranean, quinoa, salad, vegetarian