Mediterranean Quinoa Salad Recipe
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup kalamata olives, pitted and halved
- 1/2 red onion, finely chopped
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions
Step 1: Cook the Quinoa
In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add the quinoa and reduce the heat to low. Cover and simmer for 15 minutes, or until all the liquid has been absorbed. Fluff the quinoa with a fork and let it cool to room temperature.
Step 2: Prepare the Vegetables
While the quinoa is cooking, chop and prepare the cherry tomatoes, cucumber, kalamata olives, red onion, and parsley.
Step 3: Make the Dressing
In a small bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, salt, and pepper to create the dressing.
Step 4: Combine Ingredients
In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, kalamata olives, red onion, and parsley. Pour the dressing over the salad and toss to coat evenly.
Step 5: Add Cheese
Gently fold in the crumbled feta cheese into the salad.
Step 6: Chill and Serve
Cover the salad and refrigerate it for at least an hour to allow the flavors to meld. Serve chilled, garnished with additional parsley if desired.
Equipment and Tools
- Medium saucepan with lid
- Knife and cutting board
- Small bowl for dressing
- Large serving bowl
- Fork and spoon for fluffing and mixing
Preparation
Make sure you have all the ingredients and equipment listed above before starting the recipe. Begin by cooking the quinoa, as it will need time to cool down before mixing with the other salad components.
Cooking Process
The most significant part of the cooking process is preparing the quinoa and chopping the fresh vegetables. While the quinoa is cooking, you can multitask by prepping the vegetables and making the simple lemon and olive oil dressing. Once everything is prepared, it’s just a matter of assembling the salad.
Tips and Tricks
- To enhance the flavor of your quinoa, cook it in vegetable broth instead of water.
- For a crunchy texture, add toasted pine nuts or almonds to the salad.
- If you have time, let the salad chill overnight – this will develop the flavors even more.
- You can add more protein to this salad by including chickpeas, grilled chicken, or tofu.
Nutritional Information
- Calories: 220 per serving
- Fat: 10g
- Carbohydrates: 28g
- Protein: 6g
- Fiber: 4g
Introduction:
Savor the bright and fresh flavors of the Mediterranean with this healthy and hearty quinoa salad. Perfect as a nutritious lunch or a light dinner side dish, this salad combines the best of Mediterranean ingredients with the nutty taste of quinoa. It’s easy to prepare and can be enjoyed by everyone, whether you’re looking for a gluten-free option or simply a delicious way to eat your veggies.
Flavor Profile:
Our Mediterranean Quinoa Salad boasts a mix of textures and flavors – from the creaminess of the feta cheese, the briny kick of kalamata olives, to the crisp freshness of cucumber and tomatoes. All this combined with the citrusy zing of the lemon dressing and the herbal notes of fresh parsley creates a symphony of flavors that’s sure to please your palate.
Conclusion:
This Mediterranean Quinoa Salad is not just delightful in taste but also in appearance, making it a perfect dish to impress guests or bring to a potluck. Its nutritional benefits and refreshing taste make it a fantastic choice for anyone looking to enjoy a guilt-free yet delicious meal. Give this recipe a try and enjoy a touch of the Mediterranean at your dining table.
