Mediterranean Diet Refreshing Quinoa Salad
Elevate your mealtime with this Mediterranean Diet Refreshing Quinoa Salad, a vibrant dish bursting with wholesome flavors and colorful ingredients. Packed with protein-rich quinoa, crisp cucumbers, juicy cherry tomatoes, and sweet red bell peppers, this salad is complemented by briny Kalamata olives, tangy feta cheese, and a fragrant blend of fresh parsley and mint. The zesty lemon-garlic dressing ties all the Mediterranean-inspired elements together, creating a light and refreshing dish perfect for lunch, dinner, or as a party side. Ready in under 40 minutes, this healthy, gluten-free recipe is not only delicious but also a fantastic option for meal prep or serving cold at gatherings. Whether you're embracing the Mediterranean diet or just craving a nutrient-packed salad, this quinoa creation guarantees satisfaction in every bite!
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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 medium Red onion
- 0.5 cup Kalamata olives
- 0.5 cup Feta cheese
- 0.25 cup Fresh parsley
- 2 tablespoons Fresh mint leaves
- 3 tablespoons Extra-virgin olive oil
- 3 tablespoons Lemon juice
- 1 clove Garlic
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
Instructions
Rinse the quinoa under cold water using a fine-mesh sieve until the water runs clear to remove its natural coating and prevent bitterness.
In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil over medium-high heat.
Once it reaches a boil, reduce the heat to low, cover, and simmer for about 15 minutes or until all the water is absorbed and the quinoa is tender.
Remove the quinoa from heat and let it stand, covered, for 5 minutes. Fluff with a fork and allow it to cool to room temperature.
While the quinoa is cooling, prepare the vegetables: halving the cherry tomatoes, dicing the cucumber and red bell pepper, finely chopping the red onion, slicing the olives, and crumbling the feta cheese.
In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, olives, feta cheese, chopped parsley, and mint leaves.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic clove, salt, and pepper until well emulsified.
Pour the dressing over the mixed salad ingredients and gently toss until everything is evenly coated.
Taste and adjust the seasoning if necessary before serving.
Serve immediately or refrigerate for up to an hour for the flavors to meld further before serving cold or at room temperature.
Nutrition Facts
Calories |
1570 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 99.8 g | 128% | |
| Saturated Fat | 19.6 g | 98% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 5871 mg | 255% | |
| Total Carbohydrate | 132.7 g | 48% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 15.7 g | ||
| Protein | 39.9 g | 80% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 645 mg | 50% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 1383 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.
