Mediterranean Grain Salad
Bursting with vibrant flavors and Mediterranean-inspired ingredients, this Mediterranean Grain Salad is a wholesome, refreshing dish perfect for any occasion. Featuring fluffy quinoa as the hearty base, this salad is a colorful medley of sweet cherry tomatoes, crunchy cucumber, crisp red bell pepper, briny kalamata olives, and creamy crumbled feta cheese. Fresh parsley adds an herby brightness, while a zesty lemon-olive oil dressing with a hint of oregano ties it all together. Quick to prepare in just 35 minutes, this nutrient-packed salad is ideal as a light lunch, side dish, or meal-prep favorite. Whether served chilled or at room temperature, it’s a guaranteed crowd-pleaser brimming with Mediterranean goodness. Keywords: Mediterranean grain salad, quinoa salad, light lunch recipes, healthy side dishes, make-ahead salads.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes
- 1 large cucumber
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.5 cup kalamata olives
- 0.5 cup feta cheese
- 0.25 cup parsley
- 3 tablespoons lemon juice
- 4 tablespoons extra-virgin olive oil
- 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 its natural bitterness.
In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa and bring back to a boil. Reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and has absorbed all the water.
Remove the saucepan from the heat and let the quinoa stand, covered, for 5 minutes. Fluff the quinoa with a fork and let it cool to room temperature.
Halve the cherry tomatoes and dice the cucumber, red bell pepper, and red onion into small pieces.
Cut the kalamata olives in half and crumble the feta cheese. Finely chop the parsley leaves.
In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, kalamata olives, feta, and parsley.
In a small bowl, whisk together the lemon juice, olive oil, oregano, salt, and black pepper.
Pour the dressing over the quinoa mixture and toss gently to combine.
Taste and adjust seasoning if needed. Serve immediately or refrigerate for up to 2 days.
Nutrition Facts
Calories |
327 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.8 g | 32% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 907 mg | 39% | |
| Total Carbohydrate | 21.5 g | 8% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 5.4 g | ||
| Protein | 6.6 g | 13% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 171 mg | 13% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 467 mg | 10% | |
*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.
