Mediterranean Quinoa Salad

$- Quinoa and Broth - 1 cup quinoa, rinsed - 2 cups vegetable broth (or water) - Fresh Vegetables - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1 bell pepper (red or yellow), diced - 1/2 red onion, finely chopped - Cheese and Olives - 1/2 cup feta cheese, crumbled - 1/4 cup kalamata olives, pitted and sliced - 1/4 cup fresh parsley, chopped - Dressing Components - 1/4 cup extra virgin olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste In this salad, quinoa acts as a filling base. It brings protein and fiber. The vegetable broth adds flavor to the grains. Fresh veggies like tomatoes and cucumber keep the salad light and crunchy. The bell pepper and red onion give it a sweet and sharp taste. Feta cheese adds creaminess, while olives give a briny punch. Fresh parsley brings color and brightness. The dressing is simple yet flavorful, with olive oil, lemon juice, and oregano. This mix of ingredients makes the salad fresh and nutritious. {{ingredient_image_1}} - Boiling the Broth/Water Start by pouring 2 cups of vegetable broth or water into a medium saucepan. Turn on the heat and bring it to a boil. - Simmering Instructions Once the broth boils, add 1 cup of rinsed quinoa. Lower the heat, cover the saucepan, and let it simmer. Cook for about 15 minutes, or until the liquid is all absorbed. - Cooling the Quinoa After cooking, fluff the quinoa gently with a fork. Set it aside to cool while you prepare the other ingredients. - Mixing Fresh Vegetables and Cheese In a large bowl, combine the cooled quinoa with 1 cup of halved cherry tomatoes, 1 diced cucumber, 1 diced bell pepper, 1/2 finely chopped red onion, and 1/2 cup of crumbled feta cheese. - Adding Quinoa and Olives Next, add 1/4 cup of sliced kalamata olives and 1/4 cup of chopped fresh parsley to the mix. Stir everything together gently to combine. - Mixing Olive Oil and Lemon Juice In a small bowl, whisk together 1/4 cup of extra virgin olive oil and 2 tablespoons of fresh lemon juice. - Seasoning with Herbs and Spices Add 1 teaspoon of dried oregano, plus salt and pepper to taste. Mix well until all ingredients blend smoothly. - Tossing the Salad Drizzle the dressing over the quinoa mixture. Toss gently to ensure that everything is coated evenly with the dressing. - Adjusting Flavors and Seasoning Taste the salad and adjust the seasoning if needed. You can add more lemon juice for a brighter flavor. Let the salad rest for 30 minutes so the flavors meld. Serve it chilled or at room temperature. Rinsing Tips for Quinoa Always rinse quinoa before cooking. This step removes the bitter coating called saponin. Place the quinoa in a fine mesh strainer. Rinse it under cold water for about 30 seconds. This ensures a better flavor and texture in your salad. How to Fluff Quinoa After cooking, let the quinoa sit for a few minutes. Then, use a fork to fluff it gently. Fluffing helps separate the grains, making it light and airy. This step is key to a perfect texture in your Mediterranean quinoa salad. Best Ways to Serve Serve the salad cold or at room temperature. This makes it refreshing and perfect for warm days. You can also serve it in bowls or on a large platter for sharing. Pairing with Other Dishes Pair this salad with grilled chicken or fish for a complete meal. You can also serve it with hummus and pita for a fun lunch. The salad adds a tasty and colorful touch to any meal. Timing for Flavor Development Make the salad at least 30 minutes before serving. This resting time allows the flavors to mix well. If you can, let it sit longer in the fridge. The longer it sits, the better it tastes. Ideal Serving Temperature The salad is best served cold or at room temperature. If you refrigerate it, take it out a bit before serving. This helps to bring out the flavors and makes it even more enjoyable. Pro Tips Use Fresh Ingredients: Opt for fresh vegetables and herbs for the best flavor and nutritional value in your salad. Rinse Quinoa Thoroughly: Rinsing quinoa helps remove its natural coating, called saponin, which can impart a bitter taste. Allow to Marinate: Letting the salad sit for at least 30 minutes before serving allows the flavors to meld beautifully. Customize Your Add-ins: Feel free to add or substitute other ingredients like chickpeas or avocado for added texture and flavor. {{image_2}} Gluten-Free Options Quinoa is already gluten-free, making it a perfect choice. You can also use rice or millet if you want a different base. These grains provide a similar texture and flavor. Dairy-Free Alternatives If you want a dairy-free option, skip the feta cheese. You can use avocado for creaminess. Nutritional yeast can add a cheesy flavor without dairy. Chickpeas or Grilled Chicken Chickpeas add great protein and fiber. They are easy to mix in. Grilled chicken is another option if you want meat. It adds a nice smoky flavor. Tofu or Edamame Tofu works well for a plant-based protein. You can cube it and toss it in. Edamame is another healthy choice. They are fun to pop open and add a nice crunch. Adding Nuts or Seeds Almonds or sunflower seeds can give a great crunch. They also add healthy fats. Just sprinkle them on top or mix them in. Herbs and Spices Variations You can change the flavor with herbs like basil or mint. They bring freshness to the salad. A pinch of cumin or paprika can also enhance the taste. How long does Mediterranean quinoa salad last in the fridge? It can stay fresh for up to four days. Make sure to store it in an airtight container. This keeps it from drying out and helps maintain flavor. What are the best containers for storage? Use glass containers or plastic containers with tight lids. Glass is great for keeping food fresh and is easy to clean. If you have leftovers, try to cool the salad before sealing it. This helps prevent condensation from forming. Can Mediterranean quinoa salad be frozen? I don't recommend freezing this salad. The vegetables can become mushy, and the texture may change. However, you can freeze just the quinoa and dressing separately. This way, you keep the salad fresh when you’re ready to eat. What are some tips for thawing? If you freeze the quinoa, let it thaw in the fridge overnight. Once thawed, mix it with fresh vegetables and dressing for a tasty meal. What are the best practices for reheating? Quinoa salad is best enjoyed cold or at room temperature. If you prefer it warm, heat the quinoa in a pot on low heat. Avoid microwaving, as it can make the salad soggy. How should you serve it after storage? After storage, give it a good stir. Taste and adjust the seasoning or add more lemon juice if needed. This refreshes the flavors and gives you a delicious meal. Quinoa is a tiny grain. It is not a true grain, but a seed. It is packed with protein, fiber, and vitamins. Quinoa is gluten-free, which makes it great for many diets. This grain also has all nine essential amino acids. Here are some key benefits: - High in protein - Rich in fiber - Contains vitamins B and E - Loaded with minerals like magnesium and iron Eating quinoa can help you feel full longer. It also supports heart health and aids digestion. Yes, you can customize the Mediterranean Quinoa Salad! This salad is very flexible. You can swap ingredients based on your taste. Here are some common options: - Use different veggies like carrots or zucchini - Add beans for extra protein - Swap feta for goat cheese or leave it out - Use different herbs like mint or basil Feel free to mix and match ingredients to make it your own! Making Mediterranean Quinoa Salad is quick! The prep time is about 15 minutes. The cooking time is around 30 minutes. Here’s a simple breakdown: - Prep Time: 15 minutes - Cook Time: 30 minutes - Total Time: 45 minutes You can have a fresh and tasty salad ready in less than an hour! Absolutely! Mediterranean Quinoa Salad is great for meal prep. It can be made ahead and stored. Here are some tips for meal prepping: - Store it in an airtight container - Keep it in the fridge for up to 3 days - It tastes even better the next day as flavors meld This makes it a perfect option for busy days or lunch at work! This blog post explored a tasty Mediterranean Quinoa Salad. You learned about key ingredients and how to cook and mix them. We shared tips to get the best flavor and texture. You can customize the salad to fit your taste. Don’t forget about storage tips for later. I hope you feel inspired to make this dish and enjoy it in many ways. Remember, cooking should be fun and creative!$

Mediterranean Quinoa Salad

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

Print Recipe Pin Recipe

Prep Time 15

Cook Time 30

Total Time 45

Course Salad

Cuisine Mediterranean

Servings 4

Calories 200 kcal

Ingredients

1 cup quinoa, rinsed
2 cups vegetable broth (or water)
1 cup cherry tomatoes, halved
1 whole cucumber, diced
1 whole bell pepper (red or yellow), diced
0.5 whole red onion, finely chopped
0.5 cup feta cheese, crumbled
0.25 cup kalamata olives, pitted and sliced
0.25 cup fresh parsley, chopped
0.25 cup extra virgin olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
to taste salt and pepper

Instructions

In a medium saucepan, bring the vegetable broth (or water) to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and let it cool.
In a large mixing bowl, combine the cooled quinoa, cherry tomatoes, cucumber, bell pepper, red onion, feta cheese, olives, and parsley.
In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper until well combined.
Pour the dressing over the quinoa mixture and gently toss until everything is coated evenly.
Taste and adjust seasoning or add more lemon juice if desired.
Let the salad rest for 30 minutes at room temperature to allow flavors to meld. Serve chilled or at room temperature.

Notes

Let the salad rest for 30 minutes to enhance the flavors.

Keyword healthy, Mediterranean, quinoa, salad, vegetarian