Mediterranean Quinoa Salad

Mediterranean Quinoa Salad is a vibrant and healthy dish that brings the flavors of the Mediterranean right to your table. This salad is perfect for various occasions, from casual family dinners to potlucks and picnics. Packed with fresh vegetables, protein-rich quinoa, and a zesty dressing, it’s not only nourishing but also incredibly satisfying. What sets this salad apart is its versatility; you can easily customize it with your favorite ingredients or what you have on hand.

Why You’ll Love This Recipe

• Easy to Prepare – This Mediterranean Quinoa Salad comes together in just 30 minutes, making it a quick option for any meal.
• Fresh and Flavorful – Each bite bursts with vibrant flavors from the olives, peppers, and herbs, creating an exciting taste experience.
• Versatile Option – Serve it as a main dish or a side salad; it’s perfect for any occasion!
• Nutritious Ingredients – Loaded with wholesome ingredients, this salad provides essential nutrients while keeping calories in check.
• Make-Ahead Friendly – It stores well in the refrigerator, making it an ideal choice for meal prep.

Tools and Preparation

Before diving into the recipe, gather your tools to make the cooking process smooth and enjoyable.

Essential Tools and Equipment

• Fine mesh strainer
• Saucepan
• Large mixing bowl
• Whisk

Importance of Each Tool

• Fine mesh strainer – Ensures your quinoa is rinsed properly to remove any bitter saponins.
• Saucepan – Perfect for cooking quinoa evenly without burning.
• Large mixing bowl – Provides ample space for combining all salad ingredients without mess.
• Whisk – Helps thoroughly mix the dressing ingredients for an even flavor distribution.

Ingredients

For the Salad

• 2/3 cup uncooked quinoa
• 1 1/3 cups chicken broth (I use low-sodium)
• 1 cup chopped olives (drained and sliced in half)
• 1 (8-ounce) jar diced roasted red bell peppers (drained)
• 1 cup diced cucumbers
• 1 cup chopped tomatoes (I use cherry tomatoes and cut in half)
• 2-3 green onions (finely chopped)
• 1/4 to 1/3 cup chopped fresh cilantro or basil
• 1/2 cup or more to taste feta cheese (crumbled)

For the Dressing

• 3 tablespoons olive oil
• 2 tablespoons red apple vinegar
• 1 tablespoon fresh lemon juice
• 1 clove garlic (finely minced or pressed through a garlic press)
• Pinch of dried oregano
• Salt and pepper to taste (start with about 1/4 teaspoon each and add more if needed)

For Garnish

• 2 tablespoons fresh parsley, finely chopped

How to Make Mediterranean Quinoa Salad

Step 1: Rinse the Quinoa

Rinse the quinoa very well in a fine mesh strainer; drain well. Combine the quinoa and chicken broth in a saucepan. Bring it to a simmer over medium heat.

Step 2: Cook the Quinoa

Cover the saucepan, reduce heat to medium-low, and cook for 14-15 minutes until quinoa is tender and liquid is absorbed. Let it rest off the heat, covered, for another 10-15 minutes. Fluff with a fork and allow it to cool to room temperature.

Step 3: Combine Salad Ingredients

In a large mixing bowl, add the cooled quinoa along with olives, roasted red peppers, cucumbers, tomatoes, green onions, and fresh cilantro or basil.

Step 4: Prepare the Dressing

Whisk together olive oil, red apple vinegar, lemon juice, minced garlic, oregano, salt, and pepper in a separate bowl. Pour over the salad mixture.

Step 5: Toss and Serve

Gently toss everything together until well combined. Sprinkle with feta cheese and toss lightly again. Serve immediately! If you plan on refrigerating leftovers for later use, consider making extra dressing to drizzle over before serving as quinoa absorbs moisture in storage.

How to Serve Mediterranean Quinoa Salad

Mediterranean Quinoa Salad is versatile and can be served in many delightful ways. Whether as a main course or a side dish, it complements various meals perfectly.

As a Main Dish

• Enjoy this salad as a fulfilling main course. It’s packed with protein from the quinoa and feta cheese, making it a nutritious option for lunch or dinner.

As a Side Dish

• Pair the Mediterranean Quinoa Salad with grilled meats or fish. Its fresh flavors enhance the taste of savory dishes beautifully.

In a Wrap

• Use the salad as a filling for wraps. Add some greens and enjoy a healthy lunch on-the-go that’s both satisfying and easy to prepare.

On a Bed of Greens

• Serve the salad over mixed greens for extra crunch and nutrition. This adds volume and variety to your meal while keeping it light.

As Part of a Buffet

• Include this salad in a buffet spread for gatherings. Its vibrant colors and flavors make it an appealing choice that guests will love.

How to Perfect Mediterranean Quinoa Salad

To achieve the best flavor and texture in your Mediterranean Quinoa Salad, follow these helpful tips.

• Rinse the quinoa thoroughly: This step removes bitterness from the quinoa, ensuring a more pleasant taste.
• Use fresh herbs: Fresh cilantro or basil enhances the salad’s flavor, adding brightness that dried herbs cannot replicate.
• Adjust dressing to taste: Feel free to tweak the olive oil and vinegar ratio according to your preference for tanginess.
• Include seasonal vegetables: Adding seasonal produce can elevate the salad, giving it freshness and variety based on what’s available.
• Let it chill: Allowing the salad to sit for at least 30 minutes before serving helps meld the flavors together beautifully.
• Add protein: Consider mixing in grilled chicken or chickpeas for added protein if you want this dish to be heartier.

Best Side Dishes for Mediterranean Quinoa Salad

This Mediterranean Quinoa Salad pairs well with many side dishes, enhancing your dining experience. Here are some great options to consider:

1. Grilled Chicken Skewers: Juicy skewers marinated in herbs complement the salad’s freshness perfectly.
2. Hummus Platter: A mix of hummus varieties with pita chips provides a delightful contrast in texture and flavor.
3. Roasted Vegetables: Seasonal roasted veggies add depth and warmth, balancing out the coolness of the salad.
4. Greek Yogurt Dip: Creamy yogurt dip offers a tangy contrast that enhances each bite of quinoa salad.
5. Stuffed Grape Leaves: These provide additional Mediterranean flair, making your meal feel more authentic.
6. Pita Bread: Soft pita bread is perfect for scooping up quinoa salad, creating an enjoyable eating experience.

Common Mistakes to Avoid

When making Mediterranean Quinoa Salad, it’s easy to make some common mistakes that can affect the final dish. Here are a few key pitfalls to avoid.

• Skipping the Rinse: Not rinsing quinoa can lead to a bitter taste. Always rinse it thoroughly in a fine mesh strainer before cooking to remove the saponins.
• Using Too Much Liquid: Adding too much chicken broth can result in soggy quinoa. Stick to the recommended ratio of 2/1 broth to quinoa for perfect texture.
• Overcooking the Quinoa: Cooking quinoa for too long makes it mushy. Keep an eye on the time and cook only until tender and liquid is absorbed.
• Ignoring Fresh Ingredients: Using stale or low-quality ingredients can compromise flavors. Opt for fresh vegetables and herbs for a vibrant taste.
• Not Adjusting Seasonings: Failing to taste and adjust seasonings can lead to blandness. Start with small amounts of salt and pepper, then add more if needed.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container for up to 3-5 days.
• Make sure the salad is completely cooled before sealing it in the container.

Freezing Mediterranean Quinoa Salad

• This salad is best enjoyed fresh but can be frozen for up to 2 months.
• Use freezer-safe containers or bags, leaving space for expansion as it freezes.

Reheating Mediterranean Quinoa Salad

• Oven: Preheat your oven to 350°F (175°C). Spread the salad evenly on a baking sheet and heat for about 10-15 minutes.
• Microwave: Place the salad in a microwave-safe bowl, cover it loosely, and heat for 1-2 minutes. Stir halfway through to ensure even warming.
• Stovetop: Heat in a non-stick skillet over medium heat, stirring occasionally until warmed through, usually about 5 minutes.

Frequently Asked Questions

What is Mediterranean Quinoa Salad?

Mediterranean Quinoa Salad is a refreshing dish made with quinoa, fresh vegetables, olives, feta cheese, and a flavorful dressing. It’s nutritious and versatile.

Can I customize Mediterranean Quinoa Salad?

Absolutely! You can add proteins like grilled chicken or chickpeas, substitute different vegetables, or use various herbs based on your preference.

How do I make this salad vegan?

To make Mediterranean Quinoa Salad vegan, simply omit the feta cheese or replace it with a plant-based alternative. The rest of the ingredients are already vegan-friendly!

What should I serve with Mediterranean Quinoa Salad?

This salad pairs well with grilled meats, seafood dishes, or as part of a mezze platter featuring hummus and flatbreads.

Final Thoughts

Mediterranean Quinoa Salad is not only delicious but also highly versatile. Its combination of fresh ingredients makes it perfect for any meal or occasion. Feel free to customize it according to your taste preferences by adding different veggies or proteins. Enjoy this vibrant dish as a side or main course!

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Mediterranean Quinoa Salad

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• Author: Vanessa
• Total Time: 30 minutes
• Yield: Serves 4

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Description

Mediterranean Quinoa Salad is a delightful and nutritious dish that captures the essence of Mediterranean cuisine. This vibrant salad features fluffy quinoa mixed with an array of fresh vegetables, tangy feta cheese, and briny olives, all brought together with a zesty dressing. Perfect for any occasion, whether as a main course or a side, this salad is not only packed with flavor but also offers a wealth of nutrients. In just 30 minutes, you can whip up this satisfying meal that’s great for family dinners, potlucks, and meal prep. Plus, its versatility allows for endless customization based on your preferences or seasonal produce.

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Ingredients

Scale 1x2x3x

• 2/3 cup uncooked quinoa
• 1 1/3 cups low-sodium chicken broth
• 1 cup chopped olives
• 1 jar diced roasted red bell peppers
• 1 cup diced cucumbers
• 1 cup chopped cherry tomatoes
• Green onions and fresh herbs (cilantro or basil)
• Feta cheese

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Instructions

1. Rinse quinoa in a fine mesh strainer and drain well.
2. Cook quinoa in chicken broth over medium heat until tender (14-15 minutes). Let it rest covered for an additional 10-15 minutes.
3. In a large bowl, combine cooled quinoa with olives, roasted peppers, cucumbers, tomatoes, green onions, and herbs.
4. Whisk olive oil, vinegar, lemon juice, minced garlic, oregano, salt, and pepper in a separate bowl; pour over the salad mixture.
5. Toss gently to combine and top with crumbled feta cheese before serving.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Salad
• Method: Boiling
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 cup (240g)
• Calories: 320
• Sugar: 2g
• Sodium: 360mg
• Fat: 18g
• Saturated Fat: 4g
• Unsaturated Fat: 13g
• Trans Fat: 0g
• Carbohydrates: 34g
• Fiber: 6g
• Protein: 9g
• Cholesterol: 15mg