Mediterranean Quinoa Salad

This Mediterranean Quinoa Salad is a light, nutritious, and flavor-packed dish perfect for any occasion. Fluffy quinoa serves as the protein-rich base, while cherry tomatoes, crisp cucumbers, briny olives, and creamy feta add a delicious Mediterranean touch.

The zesty lemon-olive oil dressing ties everything together, making this salad refreshing, satisfying, and easy to prepare.

Whether served as a healthy side dish, a meal-prep lunch, or a base for grilled proteins, this salad is naturally gluten-free, vegetarian, and packed with fiber and healthy fats.

Why You’ll Love This Recipe

1. Light & Refreshing: A great balance of fresh veggies and a tangy dressing.
2. Protein-Packed: Quinoa is a complete plant-based protein.
3. Quick & Easy: Ready in just 20 minutes, perfect for meal prep.
4. Mediterranean Flavors: Bright, zesty, and naturally delicious.
5. Naturally Gluten-Free & Vegetarian: A healthy, nutrient-dense meal.

Ingredients Breakdown

For the Salad:

1. Quinoa: The protein-rich, fluffy base of the salad.
2. Cherry Tomatoes: Juicy and sweet, adding color and flavor.
3. Cucumber: Crisp and refreshing for added crunch.
4. Kalamata Olives: Briny and salty, a Mediterranean must-have.
5. Feta Cheese: Creamy and slightly tangy, balancing the flavors.
6. Red Onion: Adds mild sharpness and depth.
7. Fresh Parsley: Brightens up the salad with fresh herbal notes.

For the Lemon-Olive Oil Dressing:

1. Olive Oil: The base of the dressing for smooth richness.
2. Fresh Lemon Juice: Adds a bright, zesty kick.
3. Garlic: Brings a slight bite and enhances the flavor.
4. Dijon Mustard: Helps emulsify the dressing.
5. Oregano: A key Mediterranean spice that ties it all together.
6. Salt & Black Pepper: Enhances and balances the flavors.

Yield: Serves 4

Mediterranean Quinoa Salad

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A refreshing Mediterranean quinoa salad with cherry tomatoes, cucumbers, olives, and feta tossed in a zesty lemon-olive oil dressing.

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Ingredients

For the Salad:

• 1 cup quinoa, cooked and cooled
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• ½ cup Kalamata olives, sliced
• ½ cup feta cheese, crumbled
• ¼ small red onion, thinly sliced
• ¼ cup fresh parsley, chopped

For the Lemon-Olive Oil Dressing:

• ¼ cup olive oil
• 3 tbsp fresh lemon juice
• 1 clove garlic, minced
• 1 tsp Dijon mustard
• 1 tsp dried oregano
• Salt & black pepper, to taste

Instructions

1. Cook the Quinoa: Rinse 1 cup of quinoa under cold water.
   Cook in 2 cups of water over medium heat for 15 minutes, until fluffy. Let the dressing cool completely before assembling the salad.
2. Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, garlic, Dijon mustard, oregano, salt, and pepper.
3. Assemble the Salad: In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, olives, red onion, feta, and parsley. Pour the dressing over the salad and toss well.
4. Serve & Enjoy: Serve immediately or chill for 15 minutes for the flavors to meld.

Notes

1. Make It Vegan: Swap feta cheese for dairy-free feta or omit it.
2. Make It More Filling: Add chickpeas or grilled chicken.
3. Make It Extra Crunchy: Toss in toasted pine nuts or sunflower seeds.
4. For Meal Prep: Store in the fridge for up to 3 days, keeping the dressing separate until serving.

Nutrition Information:

Serving Size:

4
Amount Per Serving: Calories: 250Total Fat: 12gCarbohydrates: 28gFiber: 4gProtein: 8g

Best Ways to Serve This Salad

1. As a Side Dish: Pairs well with grilled salmon, shrimp, or chicken.
2. For Lunch: Enjoy as a light, healthy meal on its own.
3. With Pita Bread: Serve with hummus or tzatziki for a complete Mediterranean meal.
4. For Meal Prep: A perfect grab-and-go lunch for busy days.

Frequently Asked Questions

Wrapping it up

This Mediterranean Quinoa Salad is a light, fresh, and protein-packed dish that’s easy to make and full of flavor. The combination of quinoa, fresh veggies, olives, and feta makes it a perfect meal or side dish for any occasion.

Try it today and enjoy a delicious, wholesome, Mediterranean-inspired salad!