Heart-Healthy Mediterranean Grain Salad
Bright, fresh, and loaded with nutrients, this Heart-Healthy Mediterranean Grain Salad is the perfect blend of wholesome ingredients and bold flavors. Quinoa, a protein-packed supergrain, forms the satisfying base, while crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, and briny kalamata olives bring vibrant Mediterranean flair. Tossed with a tangy lemon-herb dressing and topped with creamy crumbled feta cheese and fresh parsley, this easy-to-make salad is as nourishing as it is delicious. Ready in just 30 minutes and ideal for meal prep, this Mediterranean-inspired recipe is perfect for lunch, dinner, or a healthy side dish. Plus, it’s packed with antioxidants, heart-healthy fats, and fiber, making it a flavorful option for mindful eating.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 0.5 cup kalamata olives
- 0.25 cup red onion
- 0.5 cup feta cheese
- 0.25 cup parsley
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the quinoa under cold water using a fine-mesh sieve to remove any bitterness.
In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and let simmer for about 15 minutes, or until the quinoa has absorbed all the water.
Remove the quinoa from heat and let it sit, covered, for an additional 5 minutes. Fluff with a fork and transfer to a large mixing bowl to cool.
While the quinoa is cooking, halve the cherry tomatoes, dice the cucumber and red bell pepper, pit and slice the olives, and finely chop the red onion.
Chop the parsley and crumble the feta cheese.
In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and black pepper.
Once the quinoa is cooled, add the cherry tomatoes, cucumber, red bell pepper, olives, red onion, feta cheese, and parsley to the mixing bowl.
Drizzle the dressing over the salad and toss everything together until well combined.
Taste and adjust the seasoning if necessary. Serve immediately or refrigerate for up to 3 days.
Nutrition Facts
Calories |
1554 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 101.2 g | 130% | |
| Saturated Fat | 20.0 g | 100% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 4688 mg | 204% | |
| Total Carbohydrate | 128.2 g | 47% | |
| Dietary Fiber | 14.5 g | 52% | |
| Total Sugars | 14.0 g | ||
| Protein | 39.2 g | 78% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 632 mg | 49% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 1261 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
