Low Fat Mediterranean Quinoa Salad
Discover a guilt-free twist on a classic with this Low Fat Mediterranean Quinoa Salad—a vibrant, protein-packed dish that’s both delicious and nutritious! Featuring fluffy quinoa as the base, this salad is loaded with crisp cucumber, juicy cherry tomatoes, bold red bell pepper, tangy kalamata olives, and fresh parsley for a burst of Mediterranean flavor. A zesty lemon-oregano dressing ties it all together, while a light sprinkle of crumbled feta cheese adds creamy indulgence without the extra fat. Perfect as a healthy lunch, side dish, or meal prep option, this quick salad is ready in just 35 minutes and is ideal for anyone looking to embrace clean eating without sacrificing taste. Serve it chilled or at room temperature for an easy, refreshing way to fuel your day!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 medium cucumber
- 1 cup cherry tomatoes
- 1 medium red bell pepper
- 0.5 small red onion
- 0.5 cup kalamata olives
- 0.25 cup fresh parsley
- 3 tablespoons fresh lemon juice
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup feta cheese, crumbled
Instructions
Rinse the quinoa thoroughly under cold running water using a fine mesh sieve to remove its natural coating, which can make it taste bitter.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa and reduce the heat to low. Cover and simmer for 15 minutes or until all the water is absorbed and the quinoa is light and fluffy.
While the quinoa is cooking, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, chop the red bell pepper into small pieces, finely dice the red onion, and slice the kalamata olives.
In a large mixing bowl, combine the cooked quinoa, cucumber, cherry tomatoes, red bell pepper, red onion, and kalamata olives.
Chop the fresh parsley and add it to the mixture in the bowl.
In a small bowl, whisk together the fresh lemon juice, extra-virgin olive oil, dried oregano, salt, and black pepper.
Pour the dressing over the quinoa and vegetable mixture. Toss well to ensure everything is evenly coated.
Add the crumbled feta cheese on top and gently mix again.
Refrigerate for at least 30 minutes before serving to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1444 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.7 g | 106% | |
| Saturated Fat | 22.7 g | 114% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 5098 mg | 222% | |
| Total Carbohydrate | 132.5 g | 48% | |
| Dietary Fiber | 14.7 g | 52% | |
| Total Sugars | 17.1 g | ||
| Protein | 45.6 g | 91% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 827 mg | 64% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 1373 mg | 29% | |
*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.
