Heart-Healthy Mediterranean Quinoa Salad
Bright, fresh, and packed with nourishing ingredients, this Heart-Healthy Mediterranean Quinoa Salad is a perfect blend of wholesome goodness and bold flavors. Featuring fluffy quinoa as a protein-rich base, this vibrant dish is loaded with juicy cherry tomatoes, crisp cucumber, briny kalamata olives, and creamy feta cheese, all tossed in a zesty olive oil and lemon dressing infused with oregano. Ready in just 30 minutes, this gluten-free, vegetarian masterpiece is an ideal choice for a quick weeknight meal, a nutritious lunch, or even a crowd-pleasing side dish. Bursting with Mediterranean flair and heart-healthy benefits, this salad is as versatile as it is delicious—serve it chilled or at room temperature for a refreshing taste of the Mediterranean sunshine!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 small red bell pepper
- 0.25 medium red onion
- 0.5 cup kalamata olives, pitted
- 0.5 cup feta cheese
- 0.5 cup fresh parsley
- 0.25 cup extra virgin olive oil
- 0.25 cup lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse 1 cup of quinoa under cold water using a fine-mesh sieve to remove its natural coating and bitterness.
In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil over medium-high heat.
Reduce the heat to low and cover. Simmer for 15 minutes or until the quinoa has absorbed all the water.
Remove the saucepan from the heat and let it sit, covered, for 5 minutes. Fluff the quinoa gently with a fork.
While the quinoa is cooking, halve 1 cup of cherry tomatoes, dice 1 medium cucumber, dice 1 small red bell pepper, and finely chop 0.25 medium red onion.
Slice 0.5 cup of kalamata olives into halves, cube 0.5 cup of feta cheese, and chop 0.5 cup of fresh parsley.
In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, olives, feta cheese, and parsley.
In a small bowl, whisk together 0.25 cup of extra virgin olive oil, 0.25 cup of lemon juice, 1 teaspoon of dried oregano, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper.
Pour the dressing over the quinoa and vegetable mixture. Toss everything gently to combine, ensuring the ingredients are evenly coated.
Taste and adjust the seasoning with additional salt or pepper if desired.
Serve the salad chilled or at room temperature, garnished with extra parsley if desired.
Nutrition Facts
Calories |
1535 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 101.1 g | 130% | |
| Saturated Fat | 20.6 g | 103% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 5159 mg | 224% | |
| Total Carbohydrate | 129.7 g | 47% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 14.0 g | ||
| Protein | 41.1 g | 82% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 618 mg | 48% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 1485 mg | 32% | |
*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.
