The Mediterranean diet mixes olive oil, fresh vegetables, fruits, and entire grains. Quinoa, fresh veggies, herbs, and a tart lemon dressing make this Mediterranean Quinoa Salad delicious and healthy. This salad is perfect for meal prep and summer picnics.
Mediterranean Quinoa Salad
Ingredients
Quinoa Salad
- 1 cup uncooked quinoa
- 2 cups water
- 1/2 cup cherry tomatoes halved
- 1/2 cup cucumber chopped
- 1/2 cup red bell pepper chopped
- 1/2 cup Kalamata olives pitted and halved
- 1/4 cup red onion finely chopped
- 1/4 cup fresh parsley chopped
- 1/4 cup fresh mint chopped
- 1/2 cup crumbled feta cheese optional
The Dressing
- 1/4 cup extra virgin olive oil
- Juice of 1 lemon
- 2 cloves garlic minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Instructions
- Rinse the quinoa under cold water in a fine mesh strainer to remove any bitterness.
- In a medium saucepan, combine the rinsed quinoa and water. Bring it to a boil, then lower the heat, cover, and simmer for 15 minutes until the quinoa is soft and the water is absorbed.
- Remove the saucepan from the heat and let the quinoa rest, covered, for 5 minutes. Fluff with a fork and transfer to a large bowl to cool completely.
- Mix the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper in a small bowl while the quinoa cools. Put away.
- After the quinoa cools, add cherry tomatoes, cucumber, red bell pepper, Kalamata olives, red onion, parsley, and mint to the bowl. Toss gently to combine.
- Pour the dressing over the quinoa and vegetable mixture, tossing to coat evenly.
- Gently fold in the crumbled feta cheese, if using.
- Allow the salad to sit for at least 15 minutes for the flavors to meld, or refrigerate for an hour for the best flavor.
- Taste and adjust the seasoning, if necessary, before serving.
Health Benefits
This Mediterranean Quinoa Salad is not only tasty and colorful, but it is also good for you in many ways. Quinoa is a complete protein, rich in amino acids, fiber, and vitamins and minerals, making it a wonderful choice for vegetarians and vegans. Cherry tomatoes, cucumbers, and red bell peppers provide vitamins C, A, and potassium, which are essential for a strong immune system and overall wellness.
Extra virgin olive oil and Kalamata olives boost heart-healthy fats and reduce inflammation. Parsley, mint, and oregano offer flavor and antioxidants. Feta cheese adds protein and calcium. This salad is a nutritious powerhouse that provides a well-balanced meal that benefits many health and wellness areas.
This vibrant and wholesome Mediterranean Quinoa Salad is a delightful mix of textures and flavors that will leave you feeling satisfied and energized. It’s a versatile dish that pairs well with grilled meats, fish, or as a standalone meal, perfect for lunch or dinner. Plus, it’s packed with nutrients, including protein, fiber, and healthy fats, making it a smart choice for those seeking a well-balanced meal.
Enjoy!
