Mediterranean Quinoa Salad
A wholesome and vibrant dish combining the nutty flavor of quinoa with fresh seasonal vegetables, tangy feta, Kalamata olives, and a zesty lemon dressing. Naturally vegetarian, endlessly variable, and perfect for any meal.
- 1 cup quinoa
- 2 cups water
- 1/2 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red bell pepper, diced
- 1/2 yellow bell pepper, diced
- 1/4 red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped (optional)
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 1 tablespoon red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- salt and freshly ground black pepper, to taste
- Rinse the quinoa thoroughly under cold running water, which removes the natural bitter coating and helps achieve a lighter texture. In a medium saucepan, combine the rinsed quinoa with water. Bring to a boil over high heat, then immediately reduce to low, cover, and simmer gently for approximately 15 minutes until all the liquid is absorbed. Remove from heat and fluff the quinoa with a fork, then transfer to a large bowl and allow it to cool to room temperature.
- While the quinoa cools, prepare all the fresh vegetables. In the large bowl with the cooled quinoa, combine the halved cherry tomatoes, diced cucumber, diced red and yellow bell peppers, finely chopped red onion, pitted Kalamata olives, crumbled feta cheese, fresh parsley, and mint if using. Toss gently to distribute all ingredients evenly.
- In a small bowl, whisk together the extra virgin olive oil, freshly squeezed lemon juice, red wine vinegar, minced garlic, and dried oregano. Taste the dressing and adjust the seasonings with salt and pepper to your preference, keeping in mind that both the olives and feta contribute saltiness.
- Pour the dressing over the quinoa and vegetable mixture, then toss gently but thoroughly to coat everything evenly. The quinoa will absorb the dressing flavors, so make sure each component is well coated with the lemon vinaigrette.
- Serve the salad immediately while fresh, or refrigerate for up to an hour to allow the flavors to meld and develop together. This salad is equally delicious served chilled or at room temperature. It keeps well in the refrigerator for up to three days, making it an excellent choice for meal preparation.
Chef's Note: Mediterranean Quinoa Salad represents everything wonderful about Mediterranean cuisine — vibrant colors, fresh ingredients, minimal fuss, and maximum flavor. Quinoa is a remarkable grain that has become a staple in modern Mediterranean eating, and it pairs beautifully with the traditional components: olives, feta, lemon, and oregano.
The beauty of this salad lies in its flexibility. You can adjust vegetables based on what's in season or available — add roasted red peppers, artichoke hearts, diced zucchini, or sun-dried tomatoes. The dressing can be made ahead and kept in the refrigerator, and the components can be prepped earlier in the day and tossed together just before serving. This salad makes an excellent light lunch on its own, a side dish for grilled fish or chicken, or the base of a Mediterranean grain bowl. It also freezes surprisingly well (though the vegetables will be softer when thawed) if you prepare extra for future meals.
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