Description
A fresh, bright, and satisfying Mediterranean quinoa salad with crisp veggies and salty feta, perfect for a quick lunch or light dinner.
Ingredients
Scale
- 1 cup (170g) dry quinoa, rinsed well
- 1 large English cucumber, diced
- 1 cup (about 150g) cherry tomatoes, halved
- 1 medium red bell pepper, diced
- ¼ cup red onion, finely chopped (optional)
- ½ cup Kalamata olives, pitted and sliced
- ½ cup (about 75g) feta cheese, crumbled
- ¼ cup fresh parsley, chopped
- 3 tablespoons fresh lemon juice
- 3 tablespoons extra virgin olive oil
- 1 small clove garlic, minced (optional)
- Salt and pepper to taste
Instructions
- Rinse the quinoa under cold running water for 30 seconds to 1 minute using a fine-mesh sieve to remove bitterness. Drain well.
- In a medium saucepan, combine rinsed quinoa with 2 cups (475ml) water and a pinch of salt. Bring to a boil over medium-high heat, then reduce to a simmer and cover. Cook for 15 minutes or until water is absorbed.
- Remove from heat and let quinoa sit, covered, for 5 minutes. Fluff with a fork and spread on a plate or baking sheet to cool quickly.
- While quinoa cooks, dice cucumber, halve cherry tomatoes, dice red bell pepper, finely chop red onion if using, pit and slice olives, and chop parsley.
- In a small bowl, whisk together lemon juice, olive oil, minced garlic (if using), salt, and pepper to taste.
- In a large mixing bowl, combine cooled quinoa, chopped veggies, olives, and parsley. Pour dressing over and toss gently to combine.
- Crumble feta cheese over the salad and toss gently to mix without breaking up the cheese too much.
- Serve immediately or refrigerate for 30 minutes to allow flavors to meld. Salad keeps well up to 3 days refrigerated.
Notes
Cool quinoa before mixing to prevent wilting veggies. Adjust dressing seasoning to taste. For dairy-free, omit feta or use plant-based cheese. Salad can be served chilled or at room temperature. Store leftovers in airtight container up to 3 days; keep feta separate if storing longer.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: About 1 ½ cups per s
- Calories: 320
- Sugar: 5
- Sodium: 450
- Fat: 16
- Saturated Fat: 4
- Carbohydrates: 32
- Fiber: 5
- Protein: 9
Keywords: quinoa salad, Mediterranean salad, healthy salad, vegetarian, gluten-free, feta cheese, fresh veggies, easy lunch