Mediterranean Quinoa Salad
A nutrient-dense, gluten-free salad rich in fiber, vitamins, and healthy fats, perfect for a refreshing meal.
Ingredients
For the Salad
- 1cupquinoa (uncooked)
- 2cupswater or vegetable broth
- 1cupcherry tomatoes, halved
- 1piecemedium cucumber, diced
- 1piecesmall red onion, finely chopped
- 1/4cupkalamata olives, pitted and sliced
- 1/4cupfeta cheese, crumbled (optional)
- 1/4cupfresh parsley, chopped
- 1/4cupfresh mint, chopped
- 1/4cupred bell pepper, diced
- 1piecemedium avocado, diced (optional)
- 1/2cupchickpeas, cooked or canned (drained and rinsed)
For the Dressing
- 1/4cupextra virgin olive oil
- 2tbsplemon juice (freshly squeezed)
- 1tbspred wine vinegar
- 1clovegarlic, minced
- 1tspDijon mustard
- 1/2tspdried oregano
- Salt and black pepper to taste
How to make Mediterranean Quinoa Salad
Cook the Quinoa
Rinse the quinoa thoroughly under cold water to remove any bitterness.
In a medium saucepan, bring the water or vegetable broth to a boil.
Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed.
Remove from heat and let the quinoa sit, covered, for 5 minutes. Fluff it with a fork and set aside to cool.
Prepare the Salad Ingredients
While the quinoa is cooking, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, red onion, and red bell pepper, and chop the fresh parsley and mint.
If using feta cheese, crumble it. Dice the avocado just before serving to keep it fresh.
Make the Dressing
In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, Dijon mustard, oregano, salt, and black pepper.
Taste and adjust the seasoning if needed.
Assemble the Salad
In a large bowl, combine the cooked and cooled quinoa, cherry tomatoes, cucumber, red onion, red bell pepper, olives, chickpeas, parsley, and mint.
Drizzle the dressing over the salad and gently toss to combine everything evenly.
Add the Final Touches
Top with crumbled feta cheese (if using) and diced avocado.
Gently toss again before serving.
Serve and Enjoy
Serve immediately or chill in the fridge for an hour to allow the flavors to meld. This salad can be stored in an airtight container in the fridge for up to 3 days.
Tips & Tricks
For added protein, you can include grilled chicken, shrimp, or tofu.
Substitute quinoa with other grains like farro, bulgur, or brown rice if desired.
Adjust the herbs to your liking; basil or cilantro can also be great alternatives.
FAQS
How do I cook quinoa for Mediterranean quinoa salad?
To cook quinoa for your Mediterranean quinoa salad, rinse 1 cup of quinoa under cold water to remove any bitterness. In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until all the liquid is absorbed. After cooking, let it sit covered for 5 minutes, then fluff with a fork and allow it to cool before adding it to your salad.
What are some good substitutions for ingredients in Mediterranean quinoa salad?
If you're looking to customize your Mediterranean quinoa salad, you can substitute the feta cheese with a dairy-free cheese for a vegan option. You can also replace chickpeas with black beans or kidney beans for a different flavor. If you don't have fresh herbs like parsley or mint, dried herbs can work in a pinch, though fresh is recommended for the best flavor.
How should I store leftover Mediterranean quinoa salad?
To store leftover Mediterranean quinoa salad, place it in an airtight container and refrigerate. It will stay fresh for up to 3 days. If you want to keep the avocado from browning, consider adding it just before serving or storing it separately.
Is Mediterranean quinoa salad suitable for gluten-free diets?
Yes, Mediterranean quinoa salad is naturally gluten-free since quinoa is a gluten-free grain. This makes it a great option for those with gluten sensitivities or celiac disease. Just be sure to check that any additional ingredients, like the Dijon mustard or feta cheese, are also gluten-free.
What can I serve with Mediterranean quinoa salad for a complete meal?
Mediterranean quinoa salad pairs wonderfully with grilled chicken, fish, or shrimp for a protein boost. You can also serve it alongside pita bread and hummus for a more Mediterranean-inspired meal. For a vegetarian option, consider adding roasted vegetables or a side of tzatziki sauce.
Loading reviews...
Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia