Sunshine on a Plate Mediterranean Quinoa Salad
Recipe Introduction
Quick Hook
Ever crave sunshine in a bowl? This Mediterranean Quinoa Salad is it! Honestly, it's so fresh and vibrant, it’s like a mini holiday.
Plus, it's packed with goodness and has that amazing lemon herb flavour.
Brief Overview
Mediterranean Food is known for its fresh ingredients and healthy fats. This particular Quinoa Salad Recipe is a modern twist on classic flavours.
It's super easy, only takes about 40 minutes, and makes enough for 4-6 people to enjoy.
Main Benefits
This Healthy Mediterranean Lunch is bursting with nutrients! It's a fantastic source of protein and fibre, and is the perfect thing to take to a picnic.
What makes this Feta Quinoa Salad so special? It's incredibly adaptable and absolutely delicious!
Ready to get started?
Diving into Delicious: Mediterranean Quinoa Salad Awaits
So, I was thinking about Mediterranean Meals the other day, and my mind drifted to sunshine, fresh herbs, and that tangy taste of Kalamata Olives .
Seriously, is there anything more satisfying than a good Mediterranean Quinoa salad? I don't think so.
This recipe isn't just a salad; it's a flavour adventure! It's easy enough to whip up on a busy weeknight.
It will impress your friends at your next BBQ. It's my go-to for a potluck.
What's the Fuss About?
This Quinoa Salad with Vegetables is all about simplicity. We're talking about fresh, vibrant ingredients that come together to create something truly special.
It's basically a blank canvas for your taste buds. You can easily adapt it to your liking. Use different herbs, swap out the feta, or add some grilled chicken for extra protein.
The possibilities are endless!.
Are you ready to learn some things?
Ingredients & Equipment: Your Mediterranean Quinoa Salad Arsenal
Right then, let's gather our bits and bobs for this cracking Mediterranean Quinoa Salad . It's like sunshine in a bowl, honestly.
This Quinoa Salad Recipe is super versatile, so don't stress if you need to make a few swaps!
Main Ingredients for a Mediterranean Quinoa Feast
- Quinoa: 1 cup (200g) , rinsed like mad. Seriously, give it a good rinse or it'll taste bitter. Nobody wants that!
- Veggie Broth (or Water): 2 cups (475ml) . Broth adds a bit more flavour, mind you.
- Salt: 1/4 teaspoon . Just a pinch to wake up the quinoa.
- Cherry Tomatoes: 1 cup (about 200g) , halved. The sweeter, the better.
- Cucumber: 1 , peeled, seeded, and diced. Nobody likes watery cucumber!
- Red Onion: 1/2 , finely chopped. Adds a nice zing , but don't go overboard.
- Kalamata Olives: 1/2 cup (about 75g) , pitted and halved. Gotta have those salty delights for that authentic Mediterranean Food vibe. Make sure they’re proper Kalamata Olives , they have the best flavour.
- Feta Cheese: 1/2 cup (about 75g) , crumbled. Creamy, salty goodness. Go for Greek feta if you can find it; it is divine.
- Fresh Parsley & Mint: 1/4 cup (packed) each , chopped. Fresh herbs make all the difference.
I've been known to chuck in a few sun-dried tomatoes too. Adds a lovely chewy texture, and really elevates this stunning Healthy Mediterranean Lunch .
Seasoning Notes: Unleash the Flavour!
This Lemon Herb Quinoa Salad gets its oomph from the dressing.
- Olive Oil: 1/4 cup (60ml) . Go for extra virgin.
- Fresh Lemon Juice: 3 tablespoons (45ml) . Fresh is key here, bottled stuff just won't cut it.
- Garlic: 1 clove , minced. Not too much, just a hint.
- Dried Oregano: 1 teaspoon . The essence of the Mediterranean!
- Salt & Pepper: 1/2 teaspoon & 1/4 teaspoon , respectively. Season to taste, of course.
If you're feeling fancy, a pinch of red pepper flakes adds a nice kick. Honestly, I sometimes add a bit of honey for a touch of sweetness!
Equipment Needed: Keep It Simple
You don't need a fancy kitchen for this Quinoa Salad with Vegetables .
- Medium Saucepan: For cooking the quinoa.
- Large Bowl: For mixing everything together.
- Whisk: For the dressing.
- Cutting Board & Knife: Standard for prepping.
No fancy gadgets needed! A wooden spoon will do if you don't have a whisk, and a bread knife works in a pinch if your knives are blunt.
Just be careful, yeah? We want a Feta Quinoa Salad , not a finger salad!
Cooking Method: Creating the Best Mediterranean Quinoa Salad
Ready to bring the sunshine of the Mediterranean to your plate? I'm going to walk you through how to make my favourite Mediterranean Quinoa Salad .
Honestly, this Quinoa Salad Recipe is a total game changer. It's perfect for a Healthy Mediterranean Lunch , a light dinner or even a side dish at your next BBQ.
Prep Like a Pro: Your Mise en Place
First things first, let's get organised! This is your mise en place , or everything in its place. Rinse 1 cup (200g) of quinoa really well.
This gets rid of any bitterness. Chop 1 cup (200g) of cherry tomatoes in half. Dice 1 cucumber , 1/2 a red onion , and pit and halve 1/2 cup (75g) of those amazing Kalamata Olives .
Crumble 1/2 cup (75g) of feta. You'll also need to chop 1/4 cup each of fresh parsley and mint.
step-by-step: Salad Magic
- Cook the Quinoa: Combine quinoa, 2 cups (475ml) of vegetable broth or water and 1/4 tsp of salt in a saucepan. Bring it all to a boil, then turn the heat to low. Cover it and let it simmer for 15 minutes . The quinoa should be nice and fluffy.
- Veggie Power: While the quinoa cooks, get all those veggies chopped.
- Dressing Time: Whisk together 1/4 cup (60ml) of olive oil, 3 tablespoons (45ml) lemon juice, 1 clove minced garlic, 1 tsp dried oregano, 1/2 tsp salt and 1/4 tsp pepper in a small bowl.
- Assemble : In a large bowl, combine the cooked quinoa, chopped veggies, olives, feta, parsley, and mint.
- Dress it Up : Pour the lemon herb dressing over the salad. Then toss it gently.
Pro Tips: Elevate Your Salad
Want to really nail this Feta Quinoa Salad ? Here's my secret sauce: don't overcook the quinoa. Nobody likes mush.
Also, taste the dressing. Add more lemon or herbs if needed! Finally, let your Lemon Herb Quinoa Salad chill in the fridge for at least 30 minutes .
This lets the flavors meld together beautifully. This Quinoa Salad with Vegetables is so versatile. You can add grilled chicken or chickpeas for extra protein.
It's also great with grilled fish or pita bread. Enjoy your Mediterranean Meals !
Recipe Notes for Your Mediterranean Quinoa Salad Masterpiece!
Alright, so you're about to dive into this amazing Mediterranean Quinoa Salad . Let's cover a few extra bits to make sure it turns out perfect.
Because honestly, nobody wants a quinoa disaster.
Serving Suggestions: Let's Get Fancy!
Plating and Presentation Ideas: Honestly, this salad is gorgeous on its own. I love piling it high in a rustic bowl for that 'effortlessly chic' vibe.
You know? A sprinkle of extra feta and a lemon wedge scream "I made this!" You can think of serving this Mediterranean Quinoa with grilled chicken or even falafel for a heartier meal.
Complementary Sides or Beverages: This Mediterranean Quinoa Salad is fantastic with crusty bread or pita. For a bevvie, try a chilled glass of white wine or a refreshing sparkling water with a squeeze of lemon.
I personally love pairing it with a crisp Greek salad. Feels like a proper Mediterranean Meal !
Storage Tips: Save Some for Later!
Refrigeration Guidelines: This Feta Quinoa Salad keeps brilliantly in the fridge for up to 3 days . Store it in an airtight container.
The flavours actually deepen overnight, which is a huge win.
Freezing Options: I wouldn't recommend freezing this salad. The fresh veggies get a bit soggy upon thawing. But you can always freeze leftover cooked quinoa for later use in other recipes.
Reheating Instructions: N/A this is a cold salad! Just grab it straight from the fridge and enjoy your Healthy Mediterranean Lunch !
Variations: Tweak It to Your Taste!
Dietary Adaptations: Wanna make it vegan? Easy peasy. Just ditch the feta or swap it for a vegan alternative. And to add to the protein you could use chickpeas.
Seasonal Ingredient Swaps: In the summer, try adding grilled zucchini or bell peppers. In the winter, roasted butternut squash adds a touch of sweetness. Seasonal swaps keep your Quinoa Salad Recipe fresh.
Nutrition Basics: Good for You, Inside and Out!
Simplified Nutrition Information: This Lemon Herb Quinoa Salad is packed with protein, fibre, and healthy fats. It's a winner!
Key Health Benefits: Quinoa is a complete protein, meaning it contains all nine essential amino acids. Plus, the veggies are full of vitamins and antioxidants.
Win-win! And of course, Kalamata Olives are a great source of healthy fats.
So there you have it! With these tips, you're all set to create a Quinoa Salad with Vegetables that's both delicious and nutritious.
Don't be afraid to experiment, have fun, and make it your own. Cooking should always be a joy. Now go get your Mediterranean Food groove on!
Frequently Asked Questions
Can I make this Mediterranean Quinoa Salad ahead of time? Like, Mary Berry levels of organised?
Absolutely! In fact, this Mediterranean Quinoa Salad often tastes even better after it's had a chance to sit and let the flavours meld. Just be sure to store it in an airtight container in the fridge. It will happily keep for 2-3 days, making it perfect for meal prep.
I'm not a huge fan of feta. What else could I use in this Mediterranean Quinoa Salad?
No worries! Feta isn't everyone's cup of tea. You could try using crumbled goat cheese for a similar tangy flavour, or even some grilled halloumi for a saltier, firmer texture. For a dairy-free option, consider adding some toasted pine nuts or even some marinated artichoke hearts for an extra burst of flavour.
Help! My quinoa always turns out mushy. What am I doing wrong?
Ah, the dreaded mushy quinoa! The key is the quinoa-to-liquid ratio. Stick to the 1 cup quinoa to 2 cups liquid ratio specified in the recipe. Also, make sure you don't overcook it. Once the liquid is absorbed, remove the pan from the heat and let it sit, covered, for another 5 minutes to steam.
Fluff it with a fork before serving!
Is this Mediterranean Quinoa Salad healthy? What's the nutritional lowdown?
You bet it is! This salad is packed with protein from the quinoa, healthy fats from the olive oil, and tons of vitamins and minerals from all the fresh veggies. It's a fantastic source of fibre, too! A serving is roughly 350 calories, with a good balance of protein, fat, and carbs.
Just remember that these are estimates and can vary based on your specific ingredients.
I'm trying to be more plant based. Can I easily make this Mediterranean Quinoa Salad vegan?
Definitely! This recipe is super easy to adapt. Simply swap out the feta cheese for a plant based feta alternative (there are some pretty decent ones out there these days!), or use nutritional yeast for a cheesy flavor.
You can also add some chickpeas or white beans for an extra protein boost to keep you feeling satisfied!
What's the best way to store leftover Mediterranean Quinoa Salad?
To keep your leftover salad fresh and tasty, store it in an airtight container in the refrigerator. It's best consumed within 2-3 days. One little tip: if you haven't already dressed the entire salad, consider storing the dressing separately and adding it just before serving to prevent the salad from becoming soggy.
Sunshine On A Plate Mediterranean Quinoa Salad
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 350 calories |
|---|---|
| Fat | 20g |
| Fiber | unknown |
