Mediterranean Quinoa Salad: Recipe

Introduction

When it comes to a refreshing, healthy, and flavor-packed dish, nothing beats a Mediterranean quinoa salad. This vibrant salad is a perfect blend of protein-rich quinoa, fresh vegetables, zesty lemon dressing, and Mediterranean herbs. Not only is it incredibly delicious, but it’s also packed with essential nutrients, making it a fantastic choice for anyone looking for a wholesome meal.

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But what makes this Mediterranean quinoa recipe so special? It’s versatile, easy to prepare, and fits perfectly into a healthy diet. Whether you’re looking for a quinoa salad Mediterranean recipe for meal prep, a light lunch, or a side dish for dinner, this dish is the ultimate choice. Plus, it’s gluten-free, vegetarian, and can easily be made vegan!

In this comprehensive guide, we will explore everything you need to know about making the best recipe for Mediterranean quinoa salad, including step-by-step preparation, health benefits, variations, and expert tips to elevate your dish.

1. Why Mediterranean Quinoa Salad is a Must-Try

What makes Mediterranean quinoa salad so irresistible? It’s the perfect blend of textures and flavors—fluffy quinoa, crunchy vegetables, creamy feta, and a zesty dressing that brings everything together. Here are some reasons why you should try it today:

• Rich in Nutrients: Packed with protein, fiber, and essential vitamins.
• Quick and Easy: Ready in just 20-30 minutes with simple ingredients.
• Perfect for Any Meal: Works as a main dish, side, or even a meal prep option.
• Diet-Friendly: Gluten-free, vegetarian, and easy to make vegan.
• Versatile: Can be customized with different vegetables, proteins, and dressings.

2. The Nutritional Power of Quinoa

Quinoa is often called a “superfood,” and for good reason! Here’s why it’s a key ingredient in the Mediterranean quinoa salad recipe:

• High in Protein: Contains all nine essential amino acids, making it a complete protein.
• Rich in Fiber: Aids digestion and helps in weight management.
• Gluten-Free: A perfect grain alternative for those with gluten intolerance.
• Loaded with Minerals: Includes magnesium, iron, and zinc for overall health.

A quinoa salad Mediterranean recipe is a delicious way to incorporate these benefits into your diet while enjoying a flavorful meal.

3. Key Ingredients for an Authentic Mediterranean Quinoa Recipe

To make a classic recipe for Mediterranean quinoa, you’ll need:

For the Salad

• Quinoa (1 cup, cooked)
• Cherry tomatoes (1 cup, halved)
• Cucumber (1, diced)
• Red onion (½, finely chopped)
• Bell pepper (1, diced)
• Kalamata olives (½ cup, sliced)
• Feta cheese (½ cup, crumbled)
• Fresh parsley (¼ cup, chopped)

For the Dressing

• Olive oil (¼ cup)
• Lemon juice (2 tbsp)
• Garlic (1 clove, minced)
• Dijon mustard (1 tsp)
• Dried oregano (1 tsp)
• Salt & pepper (to taste)

4. Step-by-Step Recipe for Mediterranean Quinoa Salad

Step 1: Cook the Quinoa

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1. Rinse the quinoa under cold water to remove bitterness.
2. In a pot, add 1 cup quinoa with 2 cups water and bring to a boil.
3. Reduce heat, cover, and let it simmer for 15 minutes until fluffy.
4. Remove from heat and let it cool.

Step 2: Prepare the Vegetables

• Dice the cucumber, bell pepper, and red onion.
• Halve the cherry tomatoes and slice the olives.

Step 3: Make the Dressing

• Whisk together olive oil, lemon juice, garlic, Dijon mustard, oregano, salt, and pepper in a bowl.

Step 4: Assemble the Salad

• In a large bowl, combine the cooled quinoa, vegetables, and crumbled feta.
• Pour the dressing over the salad and toss everything together.
• Garnish with fresh parsley.

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The Best Mediterranean Quinoa Salad Recipe – Fresh & Healthy

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A refreshing and nutrient-packed Mediterranean quinoa salad, combining fluffy quinoa, fresh vegetables, feta cheese, and a zesty lemon dressing. Perfect for a healthy meal or side dish!

4 from 1 vote

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Salad, Side Dish

Cuisine Mediterranean

Servings 4 portions

Calories 320 kcal

Equipment

• Medium Pot
• Mixing Bowls
• Whisk
• Knife
• Cutting Board

Ingredients

  

For the Salad

• 1 cup quinoa rinsed and drained
• 2 cups water
• 1 cup cherry tomatoes halved
• 1 cucumber diced
• 1/2 red onion finely chopped
• 1/2 cup Kalamata olives sliced
• 1/4 cup fresh parsley chopped
• 1/2 cup feta cheese crumbled

For the Dressing

• 1/4 cup olive oil
• 2 tbsp lemon juice freshly squeezed
• 1 clove garlic minced
• 1 tsp dried oregano
• 1/2 tsp salt or to taste
• 1/4 tsp black pepper

Instructions

 

• Rinse the quinoa under cold water to remove bitterness.
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• In a medium pot, bring 2 cups of water to a boil. Add the quinoa, reduce heat, cover, and let it simmer for 15 minutes until fluffy.
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• Once cooked, remove from heat, fluff with a fork, and let cool to room temperature.
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• While the quinoa cools, chop the cherry tomatoes, cucumber, red onion, and olives.
• In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper to make the dressing.
• In a large mixing bowl, combine the cooked quinoa, chopped vegetables, and fresh parsley.
• Pour the dressing over the salad and toss well to combine.
• Gently fold in the crumbled feta cheese.
• Serve immediately or refrigerate for at least 30 minutes to let the flavors meld.

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Notes

For a vegan version, omit the feta cheese or substitute with plant-based cheese. Store leftovers in an airtight container in the refrigerator for up to 4 days.

Keyword Easy Quinoa Salad, Healthy Quinoa Salad, Mediterranean Quinoa Salad, Quinoa Salad Mediterranean

5. Pro Tips for the Perfect Quinoa Salad

• Fluff the Quinoa: Use a fork to separate the grains for a light texture.
• Chill Before Serving: Letting it sit for 15 minutes enhances the flavors.
• Use Fresh Ingredients: Fresh herbs and veggies make a huge difference.

6. Delicious Variations and Add-Ons

• Add Protein: Grilled chicken, shrimp, or chickpeas for a heartier meal.
• Extra Crunch: Add toasted almonds, pine nuts, or sunflower seeds.
• Creamy Texture: A dollop of hummus or avocado slices.

7. Best Dressings to Elevate Your Quinoa Salad

• Greek Yogurt Dressing: Adds creaminess.
• Balsamic Vinaigrette: Brings a tangy sweetness.
• Tahini Lemon Dressing: A nutty Mediterranean touch.

8. Why This Quinoa Salad is a Perfect Meal-Prep Option

• Stays Fresh for Days: Lasts up to 4 days in the fridge.
• Easy to Pack: Perfect for work lunches.
• Nutrient-Dense: Keeps you full and energized.

9. How to Store and Keep Your Quinoa Salad Fresh

• Refrigerate in an airtight container.
• Avoid adding dressing until serving.
• Consume within 4 days for best taste.

10. Pairing Ideas: What Goes Well with Mediterranean Quinoa Salad?

• Grilled salmon or chicken
• Pita bread with hummus
• Stuffed grape leaves
• Roasted vegetables

11. Common Mistakes to Avoid When Making Quinoa Salad

• Not rinsing quinoa properly (it can taste bitter).
• Overcooking quinoa (makes it mushy).
• Adding dressing too early (can make salad soggy).

FAQs About Mediterranean Quinoa Salad

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