Description of this recipe
This Mediterranean Quinoa Salad is a vibrant and nutritious dish that brings the fresh flavors of the Mediterranean to your table. Packed with wholesome ingredients like quinoa, crisp vegetables, salty olives, and creamy feta cheese, this salad is a delightful combination of textures and tastes. Dressed with a simple yet flavorful olive oil and lemon juice dressing, it’s the perfect healthy and satisfying meal for any occasion. Whether you’re looking for a light lunch, a side dish to complement your dinner, or a nutritious meal prep option, this quinoa salad is a versatile and delicious choice.
Why you will love this recipe
There are countless reasons to fall in love with this Mediterranean Quinoa Salad. First and foremost, it’s incredibly easy to make. With just a few simple steps and readily available ingredients, you can have a delicious and healthy meal ready in no time. The combination of flavors is simply irresistible – the slight bitterness of Kalamata olives, the tanginess of feta cheese, the sweetness of cherry tomatoes, and the refreshing crunch of cucumber all come together in perfect harmony.
Beyond its delightful taste, this salad is also incredibly nutritious. Quinoa is a complete protein, providing all nine essential amino acids, making it an excellent choice for vegetarians and anyone looking to increase their protein intake. It’s also a good source of fiber, which aids in digestion and helps keep you feeling full and satisfied. The vegetables in this salad are packed with vitamins and minerals, and the olive oil provides healthy fats.
Another reason to love this recipe is its versatility. You can easily customize it to suit your preferences and dietary needs. Feel free to add other vegetables like bell peppers or zucchini, swap the feta cheese for goat cheese, or add some grilled chicken or chickpeas for extra protein. It’s also a great make-ahead dish, as the flavors meld together beautifully as it sits in the fridge.
Finally, this Mediterranean Quinoa Salad is simply a joy to eat. It’s bright, colorful, and bursting with flavor, making it a welcome addition to any meal. Whether you’re enjoying it on a sunny afternoon picnic or as a quick and easy weeknight dinner, this salad is sure to become a favorite.
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Preparation:
Step 1:
Rinse the quinoa thoroughly under cold water. This step is crucial as it removes the saponin, a natural coating that can give quinoa a bitter taste. Place the rinsed quinoa in a fine-mesh sieve and run it under cold water for about a minute, ensuring all traces of saponin are washed away. This will significantly improve the flavor of your salad.
Step 2:
Cook the quinoa. In a medium saucepan, combine the rinsed quinoa with 2 cups of water or vegetable broth. Vegetable broth adds a deeper, more savory flavor to the quinoa, but water works just as well. Bring the mixture to a boil over medium-high heat, then reduce the heat to low, cover the saucepan, and simmer for 15 minutes. After 15 minutes, check if all the liquid has been absorbed. If not, continue to simmer for a few more minutes until the quinoa is cooked through and the liquid is gone.
Step 3:
Fluff the cooked quinoa with a fork. Once the quinoa is cooked, remove it from the heat and let it sit, covered, for about 5 minutes. This allows the quinoa to steam and become even more fluffy. After 5 minutes, use a fork to gently fluff the quinoa, separating the grains and preventing them from sticking together. Transfer the quinoa to a large bowl and let it cool completely. Cooling the quinoa is essential as it prevents the vegetables from wilting when you mix them together.
Step 4:
Prepare the vegetables and other ingredients. While the quinoa is cooling, prepare the remaining ingredients. Halve the cherry tomatoes, dice the cucumber, slice the Kalamata olives, crumble the feta cheese, and finely chop the red onion. Place all the prepared ingredients in the bowl with the cooled quinoa.
Step 5:
Make the dressing and assemble the salad. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Adjust the seasoning to your liking. Pour the dressing over the quinoa and vegetables, and toss gently to combine. Ensure that all the ingredients are evenly coated with the dressing.
COOKING Rating:
Easy
Serving Suggestions:
This Mediterranean Quinoa Salad can be served in a variety of ways. It makes a great light lunch on its own, or you can serve it as a side dish with grilled chicken, fish, or lamb. It’s also a fantastic addition to a picnic or potluck. For a heartier meal, consider adding some grilled chickpeas or white beans for extra protein. You can also serve it over a bed of mixed greens for a more substantial salad.
Tips:
- For a more intense flavor, toast the quinoa in a dry skillet before cooking. This will bring out its nutty taste and add a layer of complexity to the salad.
- If you don’t have Kalamata olives, you can use any other type of olive. However, Kalamata olives have a unique flavor that complements the other ingredients in the salad.
- To prevent the red onion from being too overpowering, soak it in cold water for 10 minutes before adding it to the salad. This will help to mellow its flavor.
- Make sure to use good quality olive oil for the dressing. The flavor of the olive oil will shine through, so it’s worth using the best you can find.
- This salad can be made ahead of time and stored in the refrigerator for up to 3 days. In fact, the flavors tend to meld together and improve over time.
Prep Time:
20 minutes
Cook Time:
15 minutes
Total Time:
35 minutes
Nutritional Information:
(Per serving, approximate)
Calories: 350
Protein: 12g
Sodium: 400mg
Conclusion
The Mediterranean Quinoa Salad is more than just a recipe; it’s a celebration of flavors and a testament to the versatility of simple, wholesome ingredients. This salad is a vibrant, nutritious, and utterly delicious dish that’s perfect for any occasion. Whether you’re a seasoned cook or a beginner in the kitchen, you’ll find this recipe easy to follow and incredibly rewarding. Its bright flavors, satisfying textures, and numerous health benefits make it a standout choice for anyone looking to add a touch of Mediterranean goodness to their diet. So, gather your ingredients, follow the simple steps, and prepare to be transported to the sunny shores of the Mediterranean with every bite of this delightful quinoa salad. Enjoy!
Questions and Answers about this recipe
Q1: Can I make this salad ahead of time?
A: Absolutely! In fact, this salad tastes even better when made ahead of time. The flavors have a chance to meld together as it sits in the refrigerator. You can prepare the salad up to 3 days in advance and store it in an airtight container in the fridge. Just give it a good toss before serving to redistribute the dressing.
Q2: I don’t have feta cheese. What can I substitute?
A: If you don’t have feta cheese on hand, you can substitute it with goat cheese or halloumi. Goat cheese will provide a similar tangy flavor, while halloumi will add a salty and slightly rubbery texture. You can also use a plant-based feta alternative if you’re looking for a vegan option.
Q3: Can I add protein to this salad to make it a more complete meal?
A: Yes, definitely! Adding protein to this salad is a great way to make it a more satisfying and balanced meal. Grilled chicken, chickpeas, white beans, or even some hard-boiled eggs would be excellent additions. You can also add some grilled tofu or tempeh for a vegetarian option.
Q4: Is there a way to make this salad vegan?
A: Yes, making this salad vegan is quite simple. Just omit the feta cheese or substitute it with a plant-based feta alternative. You can also ensure that you are using vegetable broth instead of chicken broth when cooking the quinoa. All the other ingredients are naturally vegan.
Q5: I find red onion to be too strong. Is there anything I can do to mellow its flavor?
A: Yes, if you find red onion to be too overpowering, you can soak it in cold water for about 10 minutes before adding it to the salad. This will help to mellow its flavor and reduce its sharpness. You can also try using a milder type of onion, such as sweet onion or scallions.
