Mediterranean Quinoa Salad with Lemon Dressing
Preparation Time:
30 min
Ingredients:
- 150g of quinoa
- 300ml of water
- 100g of cherry tomatoes
- 100g of cucumber
- 50g of red onion
- 50g of feta cheese
- 20g of olives
- 30ml of lemon juice
- 30ml of olive oil
- Salt to taste
- Pepper to taste
- Fresh parsley for garnish
Kitchen Tools Needed:
- bowl
- whisk
- knife
- cutting board
- pot
Instructions:
Wash the quinoa with cold water by rinsing it thoroughly until running water stays transparent. Heat 300ml of water to boiling temperature in a pot before adding the quinoa together with a hint of salt. You should cover the pan and let the simmer continue for 15 minutes at low heat until the water completely absorbs where the quinoa will become light and fluffy.
During cooking time prepare all the veggies by reducing cherry tomatoes and cucumber and red onion into appropriately sized pieces. A large mixing bowl combines the prepared veggies along with olives and crumbled feta cheese because the salt from feta creates a perfect match for fresh vegetable flavors.
A dressing bowl contains olive oil, fresh lemon juice along with salt and pepper mixed in a small bowl. The vibrant dressing will connect each flavor after shaking.
Add your cooled quinoa to the salad vegetables after it reaches a temperature that prevents vegetable wilting. Apply the tasty dressing generously across all contents and carefully stir for complete coating of every piece.
You can add a touch of freshness and color using fresh parsley that you should sprinkle on top. Serve this salad cold right away or enjoy it after brief refrigeration as the tastes develop stronger.
Macros:
- Total Calories: 525kcal
- Carbs: 50g
- Proteins: 15g
- Fats: 25g
Mediterranean Quinoa Salad with Lemon Dressing is a vibrant, refreshing dish that perfectly balances wholesome grains with crisp vegetables and tangy, zesty flavors. This salad embodies the spirit of Mediterranean cuisine—simple, fresh, and full of color and nutrition, making it ideal for a light lunch or a nutritious side dish.
Quinoa, often called a “supergrain,” is the star ingredient in this salad. It is gluten-free, high in protein, and contains all nine essential amino acids, making it a complete protein source. Quinoa’s nutty flavor and fluffy texture provide a satisfying base that pairs beautifully with the fresh vegetables and creamy feta cheese.
The process of rinsing quinoa thoroughly is important because it removes the natural coating called saponin, which can give a bitter taste if left on. Cooking quinoa properly ensures that it becomes tender and fluffy, the perfect consistency for mixing into a salad without being mushy or hard.
Cherry tomatoes, cucumbers, and red onions contribute a refreshing crunch and natural sweetness to the dish. Their vibrant colors not only make the salad visually appealing but also provide essential vitamins and antioxidants. Olives add a briny richness that contrasts nicely with the fresh vegetables, enhancing the Mediterranean flavor profile.
Feta cheese introduces a salty, creamy element that complements the crisp veggies and the lemony dressing. Its crumbly texture allows it to distribute evenly throughout the salad, ensuring every bite has a hint of that savory, tangy flavor. Using good-quality feta elevates the dish and stays true to its Mediterranean roots.
The lemon dressing is simple yet powerful, combining fresh lemon juice, olive oil, salt, and pepper. This light dressing ties all the ingredients together, enhancing their natural flavors without overwhelming them. The acidity from the lemon juice brightens the dish, while olive oil adds a smooth richness and healthy fats.
This salad is highly versatile and customizable. You can add other Mediterranean staples such as chopped bell peppers, artichoke hearts, or even toasted pine nuts for added texture. It also stores well, making it an excellent make-ahead option for meal prep or packed lunches. Served cold, it’s especially refreshing during warmer months but delicious all year round.
