Mediterranean Quinoa Salad
A refreshing, vibrant salad with fluffy quinoa, crisp vegetables, and zesty lemon dressing, perfect for a light lunch or side dish.
There's nothing like a bit of sunshine on a plate, and this Mediterranean Quinoa Salad brings it in spades! Light, zesty, and utterly moreish, it's perfect when you fancy a little something fresh. Great for those lunchtime slumps, or as a side for a spread that's more Mediterranean feast than humdrum dinner.
Packed with goodness, this salad sings with the satisfying fluff of quinoa, the juicy snap of cherry tomatoes, and the tangy brine of olives. Oh, and let's not forget feta – adding its creamy, salty charm into the mix. All tied together with a waking-up-from-winter lemony dressing!
Whether you're munching on it under blue skies or just wishing you were, this salad has the charm to turn even the dreariest day around. It's simplicity at its best, with every ingredient playing its part in the deli-style ensemble.
Ingredients
- 240 ml quinoa
- 480 ml water
- 1 medium cucumber
- 200 g cherry tomatoes
- red onion — 1/4
- 100 g feta cheese
- kalamata olives — 1/4
- fresh parsley — 1/4
- 30 ml lemon juice
- 45 ml extra-virgin olive oil
- 5 ml dried oregano
- salt — 1/2
- black pepper — 1/4
Instructions
Rinse the quinoa under cold water in a fine mesh strainer to remove its bitterness.
In a medium saucepan, combine the rinsed quinoa with 2 cups of water. Bring to a boil over medium-high heat.
Once boiling, reduce heat to low, cover, and simmer until quinoa is tender and water is absorbed, about 15 minutes. Remove from heat and let it cool.
Dice the cucumber, halve the cherry tomatoes, and finely chop the red onion.
In a large bowl, combine the cooled quinoa, cucumber, tomatoes, onion, crumbled feta, olives, and parsley.
In a small bowl, whisk together lemon juice, olive oil, oregano, salt, and pepper.
Pour the dressing over the salad mixture and toss gently to combine. Adjust seasoning with additional salt and pepper if needed.
Tips
- Rinse quinoa thoroughly to avoid any unwanted bitterness sneaking into your salad.
- Let the quinoa cool completely before mixing with the other ingredients to prevent wilting of the fresh veggies.
- Dice the veggies evenly to ensure every bite delivers a balanced flavour hit.
- Quinoa can be cooked and refrigerated a day in advance, freeing up time on busy salad-assembling days.
- Add the dressing just before serving to keep your salad crisp and vibrant.
Substitutions
quinoa → bulgur wheat, same quantity
Noticeably differentfeta cheese → crumbled goat cheese, same quantity
Noticeably differentkalamata olives → green olives, same quantity
Noticeably differentlemon juice → lime juice, same quantity
Noticeably different
Nutrition
Per serving · estimated
- 320
- Calories
- 9 g
- Protein
- 32 g
- Carbs
- 18 g
- Fat
- 5 g
- Fibre
- 3 g
- Sugar
- 450 mg
- Sodium
FAQ
Can I use pre-cooked quinoa for this recipe?
Absolutely! Pre-cooked quinoa will save time and is a very convenient alternative.
How long will this salad last in the fridge?
The salad will stay fresh for about 2–3 days if stored in an airtight container in the fridge. However, it's best to add the dressing just before serving.
Is this dish suitable for meal prep?
Yes, you can prepare and combine the dry ingredients in advance, but store the dressing separately until ready to serve.
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