A Mediterranean Quinoa Salad is a fresh, light, and nutritious dish that’s perfect for lunch, dinner, or a side dish at any gathering. Packed with protein-rich quinoa, colorful veggies, tangy feta cheese, and olives, it’s full of Mediterranean flavors. This salad is also naturally gluten-free and can easily be made vegan by omitting the feta. Here’s a simple and delicious recipe!
Mediterranean Quinoa Salad
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth (for cooking quinoa)
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled (or vegan feta for a dairy-free version)
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped (optional, for extra freshness)
For the Dressing:
- 1/4 cup olive oil
- 2 tbsp red wine vinegar
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- 1/2 tsp dried oregano
- Salt and pepper, to taste
- Pinch of red pepper flakes (optional, for a bit of heat)
Instructions:
1. Cook the Quinoa:
- In a medium saucepan, combine the quinoa and 2 cups of water or vegetable broth. Bring to a boil.
- Once boiling, reduce the heat to low, cover, and simmer for 12-15 minutes, or until the quinoa is cooked and the liquid is absorbed.
- Remove from heat and let it sit for 5 minutes, then fluff with a fork. Allow the quinoa to cool to room temperature.
2. Prepare the Vegetables:
- While the quinoa is cooking and cooling, prepare the vegetables:
- Dice the cucumber.
- Halve the cherry tomatoes.
- Thinly slice the red onion.
- Slice the Kalamata olives.
- Chop the fresh parsley and mint (if using).
3. Make the Dressing:
- In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, oregano, and a pinch of red pepper flakes (if using).
- Season with salt and pepper to taste. Whisk until the dressing is emulsified and smooth.
4. Assemble the Salad:
- In a large mixing bowl, combine the cooled quinoa, cucumber, cherry tomatoes, red onion, olives, and fresh herbs.
- Drizzle the dressing over the salad and toss gently to combine. Add crumbled feta (or vegan feta, if preferred) and toss again.
5. Serve:
- Taste and adjust seasoning with more salt, pepper, or lemon juice if needed.
- Serve chilled or at room temperature. This salad can also be made in advance and stored in the fridge for up to 3 days.
Tips:
- Make it Vegan: Omit the feta cheese or replace it with a plant-based feta for a vegan version.
- Add Protein: For a heartier meal, add grilled chicken, chickpeas, or roasted lamb.
- Add Crunch: For an added texture, top with roasted nuts like almonds, pine nuts, or sunflower seeds.
- Add More Veggies: You can also add bell peppers, artichoke hearts, or roasted zucchini to the salad for extra flavor and color.
Serving Suggestions:
- Serve this Mediterranean quinoa salad as a side dish with grilled meats, falafel, or as part of a mezze platter.
- It also works well as a light lunch on its own or served with pita bread and hummus on the side.
This Mediterranean Quinoa Salad is a fresh, healthy, and vibrant dish that’s packed with Mediterranean flavors. The combination of quinoa, crunchy veggies, olives, and feta is perfectly complemented by the zesty dressing, making it a perfect choice for a wholesome meal. Enjoy!