Description
This Mediterranean Quinoa Salad is a protein-rich, veggie-loaded dish tossed with a lemony olive oil dressing and bursting with fresh herbs. Featuring ingredients like cucumber, tomato, olives, and feta, it’s perfect for meal prep, potlucks, or a light and energizing lunch.
Ingredients
Units
Scale
- 1 cup quinoa (uncooked)
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, sliced
- 1/2 cup crumbled feta cheese (use vegan feta for dairy-free)
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh mint or basil (optional)
- For the Dressing:
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 garlic clove, minced
- 1/2 teaspoon dried oregano
- Salt and black pepper, to taste
Instructions
- Cook the Quinoa:
- Rinse quinoa well. In a saucepan, combine quinoa and water or broth.
- Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes. Remove from heat and let sit 5 minutes. Fluff and cool.
- Make the Dressing:
- Whisk together olive oil, lemon juice, zest, garlic, oregano, salt, and pepper.
- Assemble the Salad:
- In a large bowl, combine cooked quinoa, tomatoes, cucumber, onion, olives, feta, and herbs.
- Pour dressing over the salad and toss gently to combine.
- Chill or Serve Immediately:
- Best served chilled or at room temperature. Flavors improve after 1–2 hours in the fridge.
Notes
- Add chickpeas or grilled chicken for extra protein.
- Keeps well for 3–4 days in the fridge—great for meal prep!
- Make it vegan by using dairy-free feta or omitting cheese.
- Details
Nutrition
- Calories: 320 kcal
- Sugar: 4g
- Sodium: 370mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 5g
- Protein: 10g
- Cholesterol: 15mg
