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To make a delicious Mediterranean Quinoa Salad, you need fresh and healthy ingredients. Here’s what you'll need: - 1 cup quinoa, rinsed - 2 cups water or vegetable broth - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1 red bell pepper, diced - 1/4 cup red onion, finely chopped - 1/2 cup Kalamata olives, pitted and sliced - 1/2 cup feta cheese, crumbled (optional) - 1/4 cup fresh parsley, chopped - 1/4 cup fresh mint, chopped - 1/4 cup olive oil - Juice of 1 lemon - 1 teaspoon dried oregano - Salt and pepper to taste Quinoa is the star of this dish. It's packed with protein and fiber. The fresh vegetables add crunch and color. The olives give a briny taste, while feta cheese adds creaminess. Fresh herbs like parsley and mint bring a bright flavor. Finally, the dressing ties everything together with its zesty lemon and olive oil blend. Enjoy the mix of flavors and textures! {{ingredient_image_1}} Boiling the Liquid Start by bringing 2 cups of water or vegetable broth to a boil in a medium pot. This liquid is key for cooking the quinoa. Simmering the Quinoa Once the liquid boils, add 1 cup of rinsed quinoa. Lower the heat to a gentle simmer. Cover the pot and cook for about 15 minutes. The quinoa should absorb all the liquid and become fluffy. Cooling and Fluffing After cooking, take the pot off the heat but keep it covered for 5 more minutes. This helps the quinoa finish cooking. Then, use a fork to fluff the quinoa gently. Let it cool to room temperature. Chopping the Vegetables While the quinoa cools, chop your vegetables. Dice 1 cucumber and 1 red bell pepper. Halve 1 cup of cherry tomatoes and finely chop 1/4 cup of red onion. Mixing the Ingredients In a large bowl, add all the chopped veggies. Toss in 1/2 cup of sliced Kalamata olives, 1/4 cup of fresh parsley, and 1/4 cup of fresh mint. If you like, add 1/2 cup of crumbled feta cheese. Whisking the Dressing In a small bowl, mix 1/4 cup of olive oil, the juice of 1 lemon, 1 teaspoon of dried oregano, and some salt and pepper. Whisk it all together until it blends well. Combining the Salad Pour the dressing over the salad mixture in the large bowl. Add the cooled quinoa and toss gently. Make sure everything is well-coated with the dressing. Taste and adjust the seasoning if needed. Let the salad rest for at least 15 minutes to let the flavors blend. Rinsing Techniques To make quinoa taste its best, always rinse it well. Quinoa has a bitter coating called saponin. Rinse it in cold water using a fine mesh strainer for about 30 seconds. This step washes away the bitter taste. Then, drain it well to avoid excess water in your salad. Cooking Variations You can cook quinoa in water or vegetable broth. Using broth adds more flavor. Use a ratio of 1 cup quinoa to 2 cups liquid. Bring it to a boil, then simmer on low for 15 minutes. Let it sit covered for 5 minutes. This makes it fluffy. Fluff it gently with a fork after it cools. Marinating Time To let the flavors shine, let your salad sit for at least 15 minutes. This time allows the dressing to soak into the vegetables. The longer it sits, the better it tastes. You can even prepare it a few hours in advance. Seasoning Adjustments Tasting is key. Add salt, pepper, or lemon juice to your liking. If you want a stronger flavor, add more dried oregano. Everyone's taste is different, so adjust the seasonings based on what you enjoy. Pro Tips Rinse the Quinoa: Always rinse quinoa before cooking to remove its natural coating, called saponin, which can impart a bitter flavor. Add Extra Flavor: For an enhanced taste, consider cooking the quinoa in vegetable broth instead of water. Chill for Best Flavor: Allow the salad to chill in the refrigerator for at least an hour before serving; this helps the flavors meld together beautifully. Customize Your Ingredients: Feel free to add or substitute ingredients like chickpeas, artichokes, or different herbs to make the salad your own. {{image_2}} You can easily make this salad vegan. Simply skip the feta cheese. Use a mix of nuts or seeds to add some creaminess. Try adding more fresh veggies like bell peppers, carrots, or radishes. You could even toss in some avocado for healthy fats. This not only keeps the salad fresh but also adds crunch and color. Want to boost the protein? Add chickpeas or grilled chicken to your salad. Chickpeas are a great option because they are rich in protein and fiber. They also soak up the flavors well. If you prefer chicken, grill it with some spices for extra taste. For a plant-based protein, consider adding tofu. You can use firm tofu for a nice texture. Marinate it in soy sauce or lemon juice for flavor. Then, grill or sauté it until golden. This way, you make the salad filling and nutritious! - Store leftovers in an airtight container. - Keep the salad in the fridge for up to four days. - To keep it fresh, avoid adding dressing until ready to eat. - Stir the salad gently before serving to mix the flavors. - To freeze, place the salad in a freezer-safe container. - Leave some space at the top for expansion. - It can last up to three months in the freezer. - To thaw, move it to the fridge overnight. - Serve it cold or at room temperature. - You may need to add a little olive oil or lemon juice after thawing. Mediterranean Quinoa Salad stays fresh for about 3 to 5 days in the fridge. Keep it in an airtight container. After a few days, the veggies may lose some crunch. The flavors will still be good, though. Yes, you can make this salad ahead of time! It tastes even better after sitting for a few hours. This lets the flavors mix well. I often make it a day before serving. Just keep it chilled until you're ready to eat. You can add many ingredients to this salad! Here are some ideas: - Avocado for creaminess - Spinach for extra greens - Chickpeas for more protein - Artichoke hearts for a tangy kick - Sun-dried tomatoes for a touch of sweetness Feel free to get creative based on what you like! Yes, quinoa is gluten-free! It comes from a seed, not a grain. This makes it great for people with gluten allergies or sensitivities. It's also a healthy source of protein and fiber. You learned how to make a tasty Mediterranean Quinoa Salad. We covered simple steps for cooking quinoa, preparing fresh veggies, and creating a zesty dressing. I shared tips to enhance flavors and offered variations for everyone, including vegan and protein options. This salad is easy to store and stays fresh in the fridge. It’s a convenient dish that you can enjoy any time. With this knowledge, you can make a healthy meal that delights your taste buds. Enjoy experimenting with your own twists!

Mediterranean Quinoa Salad

A refreshing and healthy salad packed with Mediterranean flavors.
Print Recipe Pin Recipe
Course Salad
Cuisine Mediterranean
Servings 4
Calories 250 kcal

Ingredients
  

  • 1 cup quinoa, rinsed
  • 2 cups water or vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 whole cucumber, diced
  • 1 whole red bell pepper, diced
  • 0.25 cup red onion, finely chopped
  • 0.5 cup Kalamata olives, pitted and sliced
  • 0.5 cup feta cheese, crumbled (optional)
  • 0.25 cup fresh parsley, chopped
  • 0.25 cup fresh mint, chopped
  • 0.25 cup olive oil
  • 1 whole juice of 1 lemon
  • 1 teaspoon dried oregano
  • to taste salt and pepper

Instructions
 

  • In a medium pot, bring the water or vegetable broth to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and all the liquid is absorbed.
  • Once cooked, remove from heat and let it sit covered for 5 minutes before fluffing it with a fork. Allow the quinoa to cool to room temperature.
  • In a large mixing bowl, combine the cherry tomatoes, cucumber, red bell pepper, red onion, Kalamata olives, feta cheese (if using), parsley, and mint.
  • In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper. Pour this dressing over the salad ingredients.
  • Add the cooled quinoa to the bowl and toss everything gently until well combined and evenly coated with the dressing.
  • Taste and adjust seasoning if necessary, then let the salad sit for at least 15 minutes to allow the flavors to meld together.

Notes

Feta cheese is optional.
Keyword healthy, Mediterranean, quinoa, salad