Description
This Mediterranean Quinoa Salad is more than just a meal; it’s a hug for the heart, a breath of fresh air in the routine. It brings the freshness of the Mediterranean to the table, ensuring flavor, health, and practicality in every dish. It’s incredibly versatile and flavorful, combining textures and aromas that awaken the palate, and is a nutritional treasure, packed with essential proteins, fibers, and vitamins. Perfect for a light lunch, a quick dinner, or meal prep.
Ingredients
1 cup Quinoa (200g)
2 cups Water or vegetable broth (480ml)
1 medium Cucumber, diced
1 cup Cherry tomatoes, halved
½ Bell pepper, yellow, diced
¼ Red onion, finely chopped
½ cup Black or Kalamata olives, pitted and sliced
½ cup Feta cheese, crumbled (optional)
¼ cup Fresh mint leaves, chopped
¼ cup Fresh parsley, chopped
3 tablespoons Sicilian lemon juice
¼ cup Extra virgin olive oil
To taste Salt
To taste Black pepper
Instructions
- Wash the quinoa thoroughly in running water using a fine-mesh sieve to remove saponin, which can leave a bitter taste
- In a medium saucepan, combine the washed quinoa and 2 cups of water or vegetable broth. Bring to a boil over high heat
- Once boiling, reduce the heat to low, cover the pot, and cook for about 15 minutes, or until all the water is absorbed and the quinoa is tender
- Remove the pot from heat and let the quinoa rest, still covered, for 5 minutes. Then, fluff the grains with a fork. Let it cool completely before assembling your Mediterranean Quinoa Salad
- While the quinoa cools, prepare the vegetables. Dice the cucumber, cherry tomatoes (if not already halved), bell pepper, and red onion. Slice the olives, chop the mint, and parsley
- In a large bowl, place the cooled quinoa. Add the cucumber, cherry tomatoes, bell pepper, red onion, olives, and, if using, the crumbled Feta cheese
- In a separate small bowl, prepare the dressing. Whisk together the Sicilian lemon juice, extra virgin olive oil, salt, and black pepper. Whisk well with a fork until emulsified
- Pour the dressing over the ingredients in the large bowl of Mediterranean Quinoa Salad
- Finally, add the fresh chopped mint and parsley. Gently mix everything until all ingredients are well combined and coated with the dressing
- Taste and adjust salt and pepper if necessary. Serve your Mediterranean Quinoa Salad immediately or refrigerate to enjoy later
Notes
Always wash quinoa thoroughly to remove saponin and avoid bitterness.
Ensure quinoa is completely cold before mixing with other ingredients to prevent wilting and sogginess.
Use fresh, high-quality ingredients, especially extra virgin olive oil and fresh Sicilian lemon, for best flavor.
For extra flavor and crunch, you can toast the quinoa in a dry pan for a few minutes before cooking.
Adjust seasoning (salt and pepper) just before serving.
Store in an airtight container in the refrigerator for up to 3-4 days.
Do not freeze the salad as fresh vegetables lose texture upon thawing.
To serve from the fridge, remove 10-15 minutes prior to serving to allow flavors to enhance and reduce chill.
If the dressing settles, simply stir well before serving.
- Prep Time: 20 mins
- Cook Time: 15 mins
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean