Delicious Mediterranean Quinoa Salad Recipe for Summer

Mediterranean Quinoa Salad is the colorful, flavor-packed dish that dances on your taste buds like it’s auditioning for a Broadway show. Imagine vibrant veggies and fluffy quinoa mingling together in a bowl, with the zesty aroma of lemon and fresh herbs wafting through the air, making your kitchen smell like a sun-soaked Mediterranean garden. It’s like summer vacation in every bite, and trust me, you’ll want to make this dish your go-to for picnics, potlucks, or just because it’s Tuesday and you deserve something delicious.

Now, let’s be honest—who doesn’t crave a meal that’s not only tasty but also healthy? This Mediterranean Quinoa Salad is packed with nutrients and flavors that can make your heart sing. Picture this: you’re sitting by the pool (or just on your couch pretending to be at the beach), and you take a bite of this salad. The flavors explode in your mouth, sending you straight to foodie heaven. It’s perfect for light lunches, BBQs, or just when you’re feeling fancy!

Ingredients for Mediterranean Quinoa Salad

Here’s what you’ll need to make this delicious dish:

• Quinoa: This fluffy grain serves as the base of our salad; rinse it well before cooking to remove bitterness.

• Cucumber: A refreshing crunch that balances out the other flavors; choose firm cucumbers for the best texture.

• Cherry Tomatoes: These bite-sized gems add sweetness and color; opt for ripe ones for maximum flavor.

• Red Onion: Adds a sharpness that complements the sweetness of tomatoes; soak in water if you prefer it milder.

• Bell Peppers: Use any color you like; they provide both crunch and sweetness to our salad.

• Parsley: Fresh parsley brings brightness; chop finely for even distribution throughout the salad.

• Feta Cheese: Crumbled feta adds creaminess and tang; feel free to substitute with vegan cheese if desired.

• Lemon Juice: A generous splash brightens up everything; fresh juice works best but bottled will do in a pinch.

• Extra Virgin Olive Oil: A drizzle adds richness; choose high-quality oil for enhanced flavor.

The full ingredients list, including measurements, is provided in the recipe card directly below.

How to Make Mediterranean Quinoa Salad

Follow these simple steps to prepare this delicious dish:

Step 1: Cook the Quinoa

Begin by rinsing one cup of quinoa under cold water to remove its natural coating called saponin which can give it a bitter flavor. In a saucepan, combine rinsed quinoa with two cups of water or vegetable broth (for extra flavor). Bring it to a boil over medium heat, then reduce heat to low and cover. Let it simmer for about 15 minutes or until all the liquid is absorbed.

Step 2: Prepare the Vegetables

While your quinoa cooks away happily, grab a cutting board and chop up half a cucumber, one cup of cherry tomatoes (halved), one bell pepper (any color), and one small red onion (finely diced). Toss them into a large mixing bowl along with chopped parsley.

Step 3: Fluff Up That Quinoa

Once your quinoa is cooked, remove it from heat and let it sit covered for about five minutes. Then fluff it up with a fork like you’re trying to impress someone—you want those grains separated and light!

Step 4: Mix Everything Together

Add your fluffed quinoa into the mixing bowl with all those lovely veggies. Drizzle about three tablespoons of extra virgin olive oil over everything along with two tablespoons of fresh lemon juice (or more if you’re feeling zesty!) Season with salt and pepper to taste.

Step 5: Add Feta Cheese

Now comes the fun part! Gently fold in half a cup of crumbled feta cheese into your salad mix. This creamy goodness will enhance every single bite.

Step 6: Chill Out

Let your salad chill in the fridge for at least half an hour before serving—this allows all those fabulous flavors to mingle together like long-lost friends at a reunion!

Transfer to plates or bowls when ready and enjoy every last bite of this vibrant Mediterranean Quinoa Salad! It’s refreshing enough that you’ll feel great eating it while lying on your couch binge-watching your favorite series!

Perfecting the Cooking Process

Start by rinsing the quinoa under cold water to remove its natural bitterness. Then, cook it in vegetable broth for extra flavor while you chop veggies and whisk together the dressing. Combine everything once cooled, and voila!

Add Your Touch

Feel free to swap out ingredients based on your taste. Try adding chickpeas for protein, feta cheese for creaminess, or even nuts for crunch. The dressing can also be customized with different herbs or spices to suit your palate.

Storing & Reheating

Store your Mediterranean quinoa salad in an airtight container in the fridge for up to five days. For best results, enjoy it cold straight from the fridge; reheating is unnecessary and may affect texture.

It was one sunny afternoon when I decided to whip up this Mediterranean quinoa salad for a picnic. My friends raved about it, and I felt like a culinary superhero!

FAQs:

What ingredients are essential for Mediterranean Quinoa Salad?

To create a delicious Mediterranean Quinoa Salad, you’ll need quinoa, cherry tomatoes, cucumber, red onion, bell pepper, Kalamata olives, and feta cheese. Fresh herbs like parsley and mint enhance the flavor. For the dressing, use olive oil, lemon juice, garlic, salt, and pepper. These ingredients not only provide a burst of flavors but also pack a nutritious punch. You can customize the salad by adding additional vegetables or proteins based on your preference for a more filling meal.

How do I cook quinoa for this salad?

Cooking quinoa is simple! Rinse one cup of quinoa under cold water to remove its natural coating. In a saucepan, combine the rinsed quinoa with two cups of water and a pinch of salt. Bring it to a boil over medium heat. Once boiling, reduce the heat to low and cover the pot. Let it simmer for about 15 minutes or until the water is absorbed. Fluff the quinoa with a fork and let it cool before mixing it into your Mediterranean Quinoa Salad.

Can I make Mediterranean Quinoa Salad ahead of time?

Yes, you can prepare Mediterranean Quinoa Salad in advance! In fact, making it ahead allows the flavors to meld beautifully. Store it in an airtight container in the refrigerator for up to three days. Just be sure to keep the dressing separate if you want to maintain freshness. When ready to serve, drizzle the dressing on top and give everything a gentle toss for a refreshing meal or side dish.

Is Mediterranean Quinoa Salad gluten-free?

Absolutely! Mediterranean Quinoa Salad is naturally gluten-free since quinoa is not a grain but rather a seed. This makes it an excellent choice for those with gluten sensitivities or celiac disease. The combination of fresh vegetables and high-protein quinoa creates a wholesome dish that everyone can enjoy without worrying about gluten-related issues.

Conclusion for Mediterranean Quinoa Salad:

Mediterranean Quinoa Salad is not just vibrant and flavorful; it’s also packed with nutrients that support a healthy diet. With its key ingredients like quinoa, fresh vegetables, and tangy dressing, this salad is both satisfying and easy to make. Whether you’re preparing it as a meal prep option or serving it at gatherings, this salad will impress your guests while keeping your taste buds delighted. Take advantage of its versatility by customizing it with your favorite ingredients for endless variations!

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Mediterranean Quinoa Salad

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Mediterranean Quinoa Salad is a vibrant and refreshing dish that embodies the essence of the Mediterranean with its colorful vegetables and zesty flavors. This nutrient-packed salad features fluffy quinoa, crunchy cucumbers, sweet cherry tomatoes, and creamy feta cheese, all tossed in a tangy lemon-olive oil dressing. Perfect for picnics, potlucks, or as a light meal, this salad is not only delicious but also a feast for the eyes. Enjoy it cold or at room temperature—it’s a delightful addition to any table!

• Author: Jennifer
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: Serves 4
• Category: Salad
• Method: Cooking
• Cuisine: Mediterranean

Ingredients

Scale 1x2x3x

• 1 cup quinoa
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 bell pepper, diced
• 1 small red onion, finely chopped
• 1/2 cup fresh parsley, chopped
• 1/2 cup feta cheese, crumbled
• 3 tbsp extra virgin olive oil
• 2 tbsp lemon juice
• Salt and pepper to taste

Instructions

1. Rinse quinoa under cold water to remove bitterness. In a saucepan, combine rinsed quinoa with 2 cups of water or vegetable broth. Bring to a boil over medium heat, then reduce heat to low and cover. Simmer for about 15 minutes until liquid is absorbed. Remove from heat and let sit covered for 5 minutes before fluffing with a fork.
2. While quinoa cooks, chop cucumber, cherry tomatoes, bell pepper, and red onion. Place in a large mixing bowl along with chopped parsley.
3. Add fluffed quinoa to the vegetable mixture. Drizzle with olive oil and lemon juice; season with salt and pepper to taste.
4. Gently fold in crumbled feta cheese.
5. Chill in the refrigerator for at least 30 minutes before serving.

Nutrition

• Serving Size: 1 cup (240g)
• Calories: 290
• Sugar: 4g
• Sodium: 300mg
• Fat: 14g
• Saturated Fat: 4g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 34g
• Fiber: 6g
• Protein: 9g
• Cholesterol: 20mg

Keywords: - Add chickpeas for extra protein or swap out veggies based on your preference. - For a vegan version, replace feta with vegan cheese or omit entirely. - Store leftovers in an airtight container in the fridge for up to five days.