Who’s ready for a burst of Mediterranean sunshine in their meal?
Say hello to our zesty Mediterranean Quinoa Salad with Feta! This isn’t just any salad – it’s a flavor-packed adventure that’ll transport your taste buds straight to the shores of Greece.
Did you know that quinoa contains all nine essential amino acids, making it a complete protein? It’s no wonder this superfood is taking center stage in our summer favorite!
Get ready to dive into a bowl of nutritious deliciousness that’s as good for your body as it is for your Instagram feed.
Let’s get tossing!
Ingredients You’ll Need
- 1 cup uncooked quinoa
- 1 large cucumber, diced
- 1 pint cherry tomatoes, halved
- 1/2 cup crumbled feta cheese
- 1/2 cup Kalamata olives, pitted and sliced
- 1/4 red onion, finely diced
- 1/4 cup fresh mint leaves, chopped
- 1/4 cup fresh parsley, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 clove garlic, minced
- Salt and freshly ground black pepper to taste
Step-by-Step Preparation Guide
- Rinse the quinoa under cold water using a fine-mesh strainer. In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is fluffy.
- While the quinoa is cooking, prepare your vegetables. Dice the cucumber, halve the cherry tomatoes, slice the olives, and finely dice the red onion.
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper to create the dressing.
- Once the quinoa is cooked, fluff it with a fork and let it cool for about 5 minutes.
- In a large bowl, combine the cooled quinoa, cucumber, tomatoes, feta cheese, olives, and red onion.
- Pour the dressing over the salad and gently toss to combine.
- Sprinkle the chopped mint and parsley over the salad and give it one final gentle toss.
- Taste and adjust seasoning if needed. Serve immediately or chill in the refrigerator for an hour to let the flavors meld together.
Nutritional Benefits of Mediterranean Quinoa Salad
This Mediterranean Quinoa Salad with Feta isn’t just a feast for your taste buds – it’s a nutritional powerhouse too!
The protein-packed quinoa helps build and repair muscles, making it an excellent choice for fitness enthusiasts and vegetarians alike. Our colorful medley of vegetables is bursting with antioxidants, supporting your overall wellness and giving your immune system a happy little boost.
Let’s not forget the heart-healthy olive oil in our zesty dressing. It’s packed with monounsaturated fats that can help lower bad cholesterol levels.
And for all you cheese lovers out there, the feta adds a delightful calcium boost, supporting strong bones and teeth.
The best part? This salad is a low-calorie, high-nutrient option that’ll keep you satisfied without weighing you down.
It’s the perfect balance of flavors and nutrition that’ll make your body and taste buds do a happy dance!
Customization Options and Variations
One of the best things about this Mediterranean Quinoa Salad is how versatile it is! Here are some ways you can mix it up:
- Going vegan? No problem! Swap out the feta for some creamy avocado chunks or tangy marinated tofu cubes.
- Need more protein? Toss in some grilled chicken strips or juicy shrimp for an extra protein punch.
- Seasonal switch-up: Feel free to incorporate seasonal veggies like roasted bell peppers in summer or roasted butternut squash in fall.
- Gluten-free friends, rejoice! This salad is naturally gluten-free, but always double-check your quinoa packaging to be sure.
- Like it hot? Sprinkle some chili flakes or add a diced jalapeño for a spicy kick that’ll wake up your taste buds!
Serving Suggestions and Pairings
This Mediterranean Quinoa Salad with Feta is a showstopper on its own, but it also plays well with others! Here are some ideas to make it shine:
- Pack it for a picnic or bring it to your next potluck – it’s a guaranteed crowd-pleaser!
- Serve it as a light lunch or dinner on hot summer days when you want something refreshing.
- Pair it with grilled fish or chicken for a complete Mediterranean-inspired meal.
- For a wine pairing, try a crisp white like Assyrtiko or a light rosé to complement the salad’s fresh flavors.
- Presentation tip: Serve it in a large, colorful bowl and garnish with extra feta and a sprinkle of paprika for that ‘wow’ factor!
Meal Prep and Storage Tips
Busy week ahead? No worries! This salad is meal-prep friendly:
- Make a big batch on Sunday and portion it out for grab-and-go lunches throughout the week.
- Store it in airtight containers in the fridge – it’ll stay fresh for up to 3-4 days.
- For the freshest taste, store the dressing separately and add it just before eating.
- While it’s best fresh, you can freeze the cooked quinoa separately for future use.
- Pro tip: Pack some extra lemon wedges to squeeze over the salad just before eating for a flavor refresh!
There you have it, folks – your ticket to a Mediterranean getaway right in your own kitchen! Our Mediterranean Quinoa Salad with Feta isn’t just a meal; it’s a celebration of fresh flavors, healthy eating, and summer vibes.
Whether you’re meal prepping for the week ahead or wowing guests at your next gathering, this versatile dish has got you covered.
Remember, the key to this salad’s magic is in the quality of ingredients and the love you put into making it. So, what are you waiting for? Grab those fresh veggies, crumble that feta, and let’s turn your kitchen into a Greek taverna. Opa! 🥗✨
Mediterranean Quinoa Salad with Feta
Ingredients
- 1 cup uncooked quinoa
- 1 large cucumber diced
- 1 pint cherry tomatoes halved
- ½ cup crumbled feta cheese
- ½ cup Kalamata olives pitted and sliced
- ¼ red onion finely diced
- ¼ cup fresh mint leaves chopped
- ¼ cup fresh parsley chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 clove garlic minced
- Salt and freshly ground black pepper to taste
Instructions
- Rinse the quinoa under cold water using a fine-mesh strainer. In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is fluffy.
- While the quinoa is cooking, prepare your vegetables. Dice the cucumber, halve the cherry tomatoes, slice the olives, and finely dice the red onion.
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper to create the dressing.
- Once the quinoa is cooked, fluff it with a fork and let it cool for about 5 minutes.
- In a large bowl, combine the cooled quinoa, cucumber, tomatoes, feta cheese, olives, and red onion.
- Pour the dressing over the salad and gently toss to combine.
- Sprinkle the chopped mint and parsley over the salad and give it one final gentle toss.
- Taste and adjust seasoning if needed. Serve immediately or chill in the refrigerator for an hour to let the flavors meld together.