Healthy Greek Quinoa Salad

$- 1 cup quinoa, rinsed - 2 cups water or vegetable broth - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1 bell pepper (red or yellow), diced - 1/2 red onion, finely chopped - 1/2 cup Kalamata olives, pitted and halved - 1/2 cup feta cheese, crumbled - 1/4 cup fresh parsley, chopped - 1 tablespoon dried oregano - 3 tablespoons olive oil - 2 tablespoons lemon juice - Salt and pepper to taste Quinoa is a great source of protein. It has all nine amino acids. This makes it a perfect choice for a filling meal. Quinoa also has fiber. Fiber helps with digestion and keeps you full longer. Cherry tomatoes are rich in vitamins C and K. They also have antioxidants. These help fight free radicals in your body. Cucumbers are low in calories. They hydrate you and are great for skin health. Bell peppers are full of vitamin A and C. They help boost your immune system. Kalamata olives are good for heart health. They contain healthy fats that support overall wellness. Feta cheese adds calcium and flavor to the mix. When picking quinoa, look for a clean and dry bag. It should not have any odd smells. For tomatoes, choose firm ones with bright colors. This means they are ripe and tasty. Cucumbers should feel heavy for their size. This shows they are fresh and full of water. Bell peppers should have smooth skin. Avoid any with wrinkles or soft spots. Choose Kalamata olives that are firm and plump. They should smell fresh, not sour. For feta cheese, pick the one packed in brine. This keeps it fresh longer. Last, always look for fresh herbs. They should smell strong and vibrant. {{ingredient_image_1}} Start by rinsing 1 cup of quinoa in cold water. This step removes any bitter taste. Next, boil 2 cups of water or vegetable broth in a medium pot. Once it boils, add the rinsed quinoa. Lower the heat to a simmer and cover the pot. Cook for about 15 minutes until all the water is gone. After cooking, let it sit for 5 minutes with the lid on. Fluff the quinoa with a fork to make it light and airy. While the quinoa cooks, grab a large mixing bowl. Add 1 cup of halved cherry tomatoes, 1 diced cucumber, and 1 diced bell pepper. You can use red or yellow bell pepper, depending on your taste. Next, chop 1/2 a red onion finely and add it to the bowl. Add 1/2 cup of pitted and halved Kalamata olives, along with 1/2 cup of crumbled feta cheese. Finally, toss in 1/4 cup of chopped fresh parsley. These fresh ingredients bring color and flavor to your salad. In a small bowl, mix together 3 tablespoons of olive oil and 2 tablespoons of lemon juice. Add 1 tablespoon of dried oregano, salt, and pepper to taste. Whisk these ingredients until they blend well. This dressing adds a bright, zesty flavor to your salad. Once the quinoa has cooled, add it to the bowl with the vegetables and cheese. Drizzle your dressing over the top. Gently toss everything together until well mixed. Taste your salad and adjust the seasoning if needed. You might want more lemon juice, salt, or pepper. For the best flavor, chill the salad for at least 30 minutes before serving. This wait allows the flavors to blend beautifully. Serve in lovely bowls, and enjoy your nutrient-packed delight! You want your quinoa to be fluffy and light. Start by rinsing 1 cup of quinoa under cold water. This removes bitter flavors. Next, boil 2 cups of water or vegetable broth in a medium pot. Add the rinsed quinoa, then cover and lower the heat. Let it simmer for about 15 minutes. When all the liquid absorbs, remove it from heat. Let it sit for 5 minutes before fluffing with a fork. Perfect quinoa should be soft but not mushy. To boost flavor, add fresh herbs like parsley or mint. You can also toss in some roasted red peppers for a sweet touch. If you want more crunch, consider adding chopped nuts like almonds or walnuts. A sprinkle of lemon zest can brighten the dish. For extra protein, add chickpeas or grilled chicken. These additions can tailor the salad to your tastes and make it even more satisfying. A beautiful salad makes every meal special. Serve your Greek quinoa salad in large, shallow bowls. This allows the colors to shine. Garnish with extra lemon wedges and a sprinkle of parsley. A drizzle of olive oil on top adds a nice sheen and extra flavor. If you want to impress guests, layer the salad in a clear dish. This way, they can see the colorful ingredients. Enjoy this vibrant dish at your next gathering! Pro Tips Use Fresh Ingredients: Always opt for fresh vegetables and herbs for the best flavor and nutritional value in your salad. Rinse Quinoa Thoroughly: Rinsing quinoa before cooking removes its natural coating, called saponin, which can have a bitter taste. Experiment with Dressings: Feel free to add different herbs or spices to the dressing for a unique twist on the classic flavor. Make Ahead: This salad keeps well in the fridge, making it a great option for meal prep. Just add the feta just before serving to keep it fresh. {{image_2}} You can easily make this salad vegetarian or vegan. For a vegetarian option, keep the feta cheese. It adds creaminess and flavor. If you want a vegan version, simply leave out the feta or use a plant-based cheese instead. Nutritional yeast is a great choice. It brings a cheesy flavor without dairy. You can also add more veggies, like carrots or zucchini, for extra crunch. Adding protein can make your salad more filling. Grilled chicken is a tasty option. Just slice it and mix it in. If you prefer plant-based protein, use chickpeas. Canned chickpeas are easy to add. Rinse them well and toss them in. You can also try using cooked lentils. They add texture and are packed with nutrients. Quinoa is naturally gluten-free, making this salad a safe choice. If you want a different grain, try brown rice or millet. Both grains work well and keep the salad hearty. You can also use gluten-free pasta if you prefer a different texture. Just make sure to cook it al dente to keep it from getting mushy. To keep your Healthy Greek Quinoa Salad fresh, store leftovers in an airtight container. Make sure to cool the salad first. This helps keep it crisp. Place the container in the fridge. It will stay tasty for a few days. The salad can last in the fridge for 3 to 5 days. After that, flavors may fade. If you notice any bad smell or change in color, it’s best to toss it. Always check before eating. To keep it fresh, avoid mixing in the dressing if you plan to store it. Add the dressing just before serving. You can freeze quinoa salad, but some ingredients may change in texture. I recommend freezing only the quinoa and veggies. Leave out the feta and dressing. Store in a freezer-safe bag or container. It can last up to 3 months in the freezer. When you're ready to eat, thaw it in the fridge overnight. Then, add fresh ingredients and dressing for the best taste. Yes, you can make this salad ahead. It tastes even better after sitting. Prepare it a few hours in advance. This time lets the flavors mix well. Just chill it in the fridge until serving. If you want a swap for feta, try goat cheese or ricotta. You can also use a vegan cheese for a dairy-free option. These choices add creaminess without losing taste. To spice it up, add diced jalapeños or crushed red pepper flakes. These ingredients bring heat and flavor. You can also mix in a dash of hot sauce to the dressing for extra zing. This blog post covered key ingredients for a great quinoa salad and their health benefits. I shared tips to pick fresh items and gave steps to cook and prepare the dish. You learned ways to enhance flavor and create variations for different diets. I also included storage tips to keep your salad fresh. Remember, cooking should be fun and easy. Enjoy experimenting with your quinoa salad, and make it your own!$

Healthy Greek Quinoa Salad

A refreshing and nutritious salad packed with quinoa, vegetables, and feta cheese.

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Prep Time 15

Cook Time 15

Total Time 1

Course Salad

Cuisine Greek

Servings 4

Calories 250 kcal

Ingredients

1 cup quinoa, rinsed
2 cups water or vegetable broth
1 cup cherry tomatoes, halved
1 medium cucumber, diced
1 medium bell pepper (red or yellow), diced
1/2 medium red onion, finely chopped
1/2 cup Kalamata olives, pitted and halved
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped
1 tablespoon dried oregano
3 tablespoons olive oil
2 tablespoons lemon juice
to taste salt and pepper

Instructions

In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until all the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes before fluffing with a fork.
In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, diced bell pepper, chopped red onion, Kalamata olives, feta cheese, and chopped parsley.
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper.
Add the cooked quinoa to the mixing bowl with the vegetables and cheese. Drizzle the dressing over the quinoa salad and toss gently to combine.
Taste and adjust seasoning as necessary. You may add more lemon juice, salt, or pepper according to your preference.
Chill the salad for at least 30 minutes to allow the flavors to meld together before serving.

Notes

Serve the salad in large, shallow bowls. Garnish with extra lemon wedges and a sprinkle of parsley for an inviting touch. A drizzle of olive oil over the top can add a nice sheen.

Keyword greek, healthy, quinoa, salad