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To make this tasty Mediterranean quinoa salad, gather these ingredients: - 1 cup quinoa, rinsed - 2 cups water or vegetable broth - 1 cucumber, diced - 1 cup cherry tomatoes, halved - 1 red bell pepper, diced - 1/2 red onion, finely chopped - 1 cup Kalamata olives, pitted and halved - 1/2 cup feta cheese, crumbled - 1/4 cup fresh parsley, chopped - 1/4 cup olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste When selecting your ingredients, freshness matters. Here are my top tips: - Quinoa: Choose organic quinoa if possible. Check for any small stones or debris. - Vegetables: Look for firm and vibrant cucumbers and bell peppers. For tomatoes, pick ones that are ripe and fragrant. - Olives: Opt for Kalamata olives in brine. They should be dark and glossy. - Feta Cheese: Use high-quality feta for the best flavor. Crumbled or block form is fine, but make sure it smells fresh. - Herbs: Fresh parsley should feel crisp and green. Avoid any that look wilted or brown. This salad is not just tasty but also healthy. Here’s what each key ingredient offers: - Quinoa: A great source of protein and fiber. It’s also gluten-free. - Cucumber: Hydrating and low in calories, cucumbers add crunch and vitamins. - Tomatoes: Packed with vitamins C and K, they support heart health. - Bell Pepper: High in vitamin A and antioxidants, these peppers help your immune system. - Olives: Rich in healthy fats, they promote heart health and add a savory flavor. - Feta Cheese: Provides calcium and protein, making the salad filling. This Mediterranean quinoa salad is a healthy delight that combines fresh flavors with nutrition. For the full recipe, check the section above! 1. Start with one cup of quinoa. Rinse it well under cold water. 2. In a medium saucepan, combine the rinsed quinoa with two cups of water or vegetable broth. 3. Bring this mixture to a boil. Then, lower the heat. Cover the saucepan and let it simmer. 4. Cook for about 15 minutes. The quinoa will become fluffy and absorb the liquid. 5. Once done, remove it from heat and let it cool. 6. While the quinoa cools, prepare your veggies. Dice the cucumber and bell pepper. 7. Chop the red onion finely and slice the cherry tomatoes in half. 8. Halve the Kalamata olives as well. 9. Grab a large mixing bowl. Add the cooled quinoa and all the chopped vegetables. 10. Crumble half a cup of feta cheese into the bowl. 11. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper. 12. Pour the dressing over the salad. Toss gently to coat everything evenly. 13. Lastly, fold in a quarter cup of fresh parsley. Adjust seasoning if needed. 14. Chill the salad for at least 30 minutes. This lets the flavors blend well. - When rinsing quinoa, use a fine mesh strainer to keep it all in. - The cooked quinoa should look fluffy and separate when done. - Make sure your veggies are chopped into bite-sized pieces for easy eating. - When mixing, a gentle toss helps keep the feta intact. - Use vegetable broth instead of water for a deeper flavor. - Always rinse quinoa to remove its natural coating, called saponin, which can taste bitter. - After cooking, let quinoa sit covered for 5 minutes before fluffing it with a fork. - For extra nutrition, consider adding spinach or herbs. They will boost the flavor and health benefits. For the full recipe, check the Mediterranean Quinoa Salad with Feta. Enjoy making this healthy delight! To elevate your Mediterranean quinoa salad, consider making a homemade dressing. Store-bought dressings often contain added sugars and preservatives. A simple mix of olive oil, lemon juice, and oregano brings out fresh flavors. Use about 1/4 cup of olive oil and 2 tablespoons of lemon juice for the perfect balance. Whisk them together and pour over your salad for a zesty kick. This dressing not only adds flavor but also helps coat the quinoa and veggies evenly. This salad shines on its own but pairs well with grilled chicken or fish. The lightness of the salad complements rich proteins. Serve it as a main dish for lunch or as a side for dinner. You can also add pita bread or hummus for a full Mediterranean feast. For a fun twist, try it in lettuce wraps for a crunchy bite. One common mistake is overcooking the quinoa. Follow the cooking time closely; it should be fluffy and not mushy. Another mistake is not letting the salad chill. Chilling helps the flavors meld together, making each bite more delicious. Lastly, don’t skip the seasoning. A pinch of salt and pepper can enhance all the other flavors and make your salad pop. For more guidance, check out the Full Recipe for Mediterranean Quinoa Salad with Feta. {{image_2}} You can make this salad even better by adding some tasty mix-ins. Here are my favorites: - Chickpeas: They add protein and creaminess. Just toss in one cup. - Avocado: Slice or dice one ripe avocado for smoothness. - Roasted Red Peppers: Use one cup for a sweet twist. - Artichoke Hearts: Add one can, drained and chopped, for a tangy bite. These add-ins boost flavor and nutrition, making your salad even more delightful. This salad is already gluten-free since quinoa is a gluten-free grain. To make it vegan, simply skip the feta cheese or use a plant-based cheese. Here are a few more ideas: - Vegan Option: Replace feta with tahini or avocado for creaminess. - Nut-Free: No nuts are in the recipe, so it's safe for nut allergies. - Low-Carb: Swap quinoa with riced cauliflower for fewer carbs. These tweaks help everyone enjoy this delicious dish. Adding spices and herbs can take your salad to new heights. Here are some great options: - Cumin: Add one teaspoon for a warm, earthy flavor. - Fresh Basil: Chop a handful for a fragrant twist. - Mint: A tablespoon of fresh mint brightens the dish. - Chili Flakes: For some heat, sprinkle in a pinch. Try these variations to make your Mediterranean quinoa salad unique. For the full recipe, click here. To keep your Mediterranean quinoa salad fresh, store it in an airtight container. Place it in the fridge. It will stay good for about three to four days. Make sure to cover it well. This helps keep it from drying out. You can freeze the salad for longer storage. Use a freezer-safe container. Keep it sealed tightly to avoid freezer burn. It can last up to three months in the freezer. When you’re ready to eat it, thaw it overnight in the fridge. If you want to warm it, use the microwave. Heat it for 30 seconds at a time. Stir in between to ensure even heat. You can also serve it cold. It tastes great straight from the fridge. For a fresh touch, add a drizzle of olive oil or a squeeze of lemon before serving. For the full recipe, check the earlier section! You can store Mediterranean Quinoa Salad in the fridge for up to five days. Make sure to keep it in a sealed container. The flavors will blend over time, which makes it even tastier. Just remember to check for any signs of spoilage before eating. Yes, you can make this salad ahead of time. In fact, it tastes better after chilling for a while. Prepare it a day before your event, and let it sit in the fridge. This will allow all the ingredients to soak up the dressing and flavors. If you need a substitute for feta cheese, try goat cheese or ricotta. Both add a creamy texture and great flavor. For a dairy-free option, use crumbled tofu mixed with a bit of lemon juice. This keeps the salad fresh and flavorful without the cheese. For the full recipe, check out the details provided above. Enjoy your cooking! In this blog post, we covered how to make a tasty Mediterranean Quinoa Salad. You learned about each ingredient, tips for choosing and using them, and the health benefits they provide. I shared step-by-step cooking instructions and common mistakes to avoid. We also discussed fun variations and the best ways to store and reheat your salad. Enjoy this dish for its flavors and health perks. Try different add-ins to keep it fresh and exciting. Your kitchen can become a place of flavor and health.

9. Mediterranean Quinoa Salad with Feta

Discover the vibrant flavors of Mediterranean Quinoa Salad with Feta that will elevate your meal prep! This delicious salad features quinoa, fresh veggies, Kalamata olives, and creamy feta, all tossed in a zesty dressing. Perfect as a side dish or a light main course, this recipe is easy to make and packed with nutrients.
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Ingredients
  

1 cup quinoa, rinsed

2 cups water or vegetable broth

1 cucumber, diced

1 cup cherry tomatoes, halved

1 red bell pepper, diced

1/2 red onion, finely chopped

1 cup Kalamata olives, pitted and halved

1/2 cup feta cheese, crumbled

1/4 cup fresh parsley, chopped

1/4 cup olive oil

2 tablespoons lemon juice

1 teaspoon dried oregano

Salt and pepper to taste

Instructions
 

In a medium saucepan, combine the quinoa and water (or vegetable broth). Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it cool.

    While the quinoa is cooling, prepare the vegetables. Dice the cucumber, bell pepper, and finely chop the red onion. Slice the cherry tomatoes in half, and halve the Kalamata olives.

      In a large mixing bowl, combine the cooked quinoa, diced cucumber, cherry tomatoes, bell pepper, red onion, Kalamata olives, and feta cheese.

        In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper.

          Pour the dressing over the quinoa salad and toss gently to combine, making sure everything is evenly coated with the dressing.

            Finally, fold in the fresh parsley and adjust seasoning if necessary.

              Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld together.

                Prep Time: 15 min | Total Time: 45 min | Servings: 4-6