Mediterranean Quinoa Salad with Feta Cheese and Vegetables
Description
Mediterranean Quinoa Salad is a fresh, colorful, and nutrient-packed dish inspired by the healthy flavors of the Mediterranean Region. It combines fluffy quinoa with crisp vegetables, tangy feta cheese, and a bright lemon-olive oil dressing.
This salad is perfect as a light lunch, side dish, or meal prep option because it’s rich in protein, fiber, and healthy fats. The combination of crunchy cucumbers, juicy tomatoes, briny olives, and creamy feta gives every bite a balanced Mediterranean taste.
Time Required
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Cooling Time: 10 minutes
Total Time: 40 minutes
Ingredients (4 Servings)
For the Salad
1 cup quinoa (uncooked)
2 cups water or vegetable broth
1 cup cherry tomatoes, halved
1 medium cucumber, diced
1/2 cup red bell pepper, diced
1/4 cup red onion, finely chopped
1/3 cup feta cheese, crumbled
1/4 cup Kalamata olives, sliced
1/4 cup fresh parsley, chopped
For the Dressing
3 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon honey or maple syrup
1 garlic clove, minced
1/2 teaspoon dried oregano
Salt and black pepper to taste
Instructions
Cook the Quinoa
Rinse quinoa thoroughly under cold water.
In a saucepan, combine quinoa and water (or broth).
Bring to a boil, then reduce heat and simmer for 12–15 minutes until water is absorbed.
Remove from heat, fluff with a fork, and let it cool.
Prepare the Vegetables
Dice the cucumber and bell pepper.
Slice cherry tomatoes and olives.
Finely chop red onion and parsley.
Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, honey, garlic, oregano, salt, and pepper.
Taste and adjust seasoning if needed.
Assemble the Salad
In a large mixing bowl, combine cooled quinoa, tomatoes, cucumber, bell pepper, onion, olives, and parsley.
Pour the dressing over the salad and toss gently.
Sprinkle crumbled feta cheese on top.
Serve
Serve immediately or refrigerate for 30 minutes to enhance the flavor.
- Serving Suggestions
Serve alongside grilled chicken or fish.
Enjoy with warm pita bread or hummus.
Perfect for picnics, meal prep, or healthy lunches.
Nutritional Information (Approx. per serving)
Calories: 280
Protein: 9 g
Carbohydrates: 28 g
Fat: 14 g
Fiber: 4 g
Sodium: 320 mg
Frequently Asked Questions
1. Can I make this salad vegan?
Yes. Simply omit the feta cheese or replace it with a plant-based feta alternative.
2. How long does this salad last in the fridge?
It can be stored in an airtight container for 3–4 days in the refrigerator.
3. Can I use another grain instead of quinoa?
Yes, you can substitute quinoa with couscous, bulgur, or farro.
4. Can I add protein to this salad?
Absolutely. Add grilled chicken, chickpeas, or tuna for extra protein.
5. Why should quinoa be rinsed before cooking?
Rinsing removes the natural coating called saponin, which can cause bitterness