If you’re craving something healthy, colorful, and bursting with flavor, quinoa salad is the answer!
Packed with fresh veggies, protein-rich quinoa, and a zesty dressing, it’s a dish that works for any occasion—whether it’s a quick lunch, a side dish, or a meal prep favorite.
Let’s dive into this versatile and satisfying salad recipe!
Irresistible and Simple Quinoa Salad
This Mediterranean quinoa salad is a delightful mix of fluffy quinoa, fresh cucumbers, juicy tomatoes, and crunchy bell peppers, all tossed in a light lemon vinaigrette. It’s a nutritious and hearty dish that’s bursting with flavor, perfect for any occasion.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper (any color), diced
- 1/4 cup red onion, finely chopped
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Cook Quinoa: In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until all the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
- Prepare Vegetables: While the quinoa is cooking, chop the tomatoes, cucumber, bell pepper, and red onion. Set aside.
- Make Dressing: In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.
- Combine Salad: In a large bowl, combine the cooked quinoa, chopped vegetables, parsley, and feta cheese (if using). Pour the dressing over the salad and toss gently to combine.
- Serve: Chill the salad in the refrigerator for at least 30 minutes before serving to let the flavors meld. Enjoy cold or at room temperature.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Nutrition Information
- Servings: 4
- Calories: 220kcal
- Fat: 10g
- Protein: 8g
- Carbohydrates: 30g
- Fiber: 5g
This quinoa salad is not just a feast for the eyes; it’s also incredibly healthy. Quinoa is a complete protein, making it an excellent choice for plant-based diets. Paired with crisp veggies and a tangy lemon dressing, every bite is both satisfying and refreshing.
The Appeal of Mediterranean Cuisine
Mediterranean cuisine is renowned for its vibrant flavors and diverse ingredients. This salad showcases the essence of the region, combining fresh vegetables and wholesome grains.
The colors of ripe cherry tomatoes, crisp cucumbers, and bell peppers not only make the dish visually appealing but also contribute essential nutrients. Each ingredient plays a role in creating a balanced and hearty meal.
Nutritional Benefits of Quinoa
Quinoa stands out as a superfood, rich in protein and fiber. Unlike many grains, it contains all nine essential amino acids, making it a complete protein source.
Incorporating quinoa into your diet offers numerous health benefits. It’s gluten-free, making it suitable for those with gluten sensitivities, and helps to keep you feeling full longer, aiding in weight management.
The Perfect Lemon Vinaigrette
A zesty lemon vinaigrette brings this salad to life. The combination of olive oil and fresh lemon juice creates a refreshing dressing that complements the vegetables beautifully.
Adding dried oregano infuses a hint of herbal flavor, enhancing the Mediterranean profile. This dressing can also be adjusted to suit personal taste preferences, allowing for experimentation in your kitchen.
Ideal Occasions for Serving
This Mediterranean quinoa salad is versatile and perfect for various occasions. Whether it’s a simple weekday lunch, a side dish for a dinner party, or a healthy option for a picnic, it fits seamlessly into any setting.
Its vibrant presentation makes it a crowd-pleaser, and the ability to serve it chilled or at room temperature adds to its convenience. Prepare it ahead of time for meal prep or enjoy it fresh after making it.
Tips for Customization
The beauty of this salad lies in its adaptability. Feel free to add or substitute ingredients based on seasonal availability or personal preferences. For example, consider adding olives for a salty kick or chickpeas for extra protein.
Experimenting with different herbs, such as basil or mint, can also create a unique twist. The possibilities are endless, allowing for creativity in the kitchen!
Serving Suggestions
To enhance your dining experience, serve this salad with grilled meats or fish for a complete meal. It pairs wonderfully with pita bread and hummus for a Mediterranean-inspired feast.
This quinoa salad can also be enjoyed on its own as a light meal, making it a great option for those seeking healthy yet satisfying choices.
FAQ
What are the best ingredients to include in a quinoa salad?
A classic quinoa salad usually includes cooked quinoa, fresh vegetables like cucumbers, tomatoes, and bell peppers, and a protein like chickpeas or feta cheese. Add fresh herbs like parsley or cilantro, and toss it all with a tangy vinaigrette for maximum flavor.
How do I cook quinoa perfectly for salad?
To cook fluffy quinoa, rinse it well, then simmer it in water or broth (1 part quinoa to 2 parts liquid) for about 15 minutes. Let it cool completely before mixing it into the salad to prevent it from becoming soggy.
Can quinoa salad be made ahead of time?
Yes, quinoa salad is perfect for meal prep! Store it in an airtight container in the fridge for up to 3-4 days. Keep the dressing separate until just before serving for the freshest texture.