This refreshing Mediterranean quinoa salad is packed with nutritious ingredients and topped with a flavorful olive oil dressing. It’s perfect for a light lunch or as a side dish for dinner.
The recipe is simple and can be customized with your favorite vegetables and herbs. The olive oil dressing enhances the flavors of the salad while providing healthy fats.
Ingredients for a Colorful Salad
This Mediterranean quinoa salad is a delightful mix of fresh ingredients that not only look appealing but also provide a burst of flavor in every bite.
Key components include cooked quinoa, which serves as the base, and a variety of vibrant vegetables such as diced cucumbers, halved cherry tomatoes, and colorful bell peppers.
To enhance the dish, fresh parsley adds a touch of green, while crumbled feta cheese introduces a creamy texture.
Don’t forget the lemon wedge on the side, which adds a refreshing zing to the overall experience.
Preparing the Quinoa
Cooking quinoa is straightforward and requires minimal ingredients.
Start by rinsing the quinoa to remove any bitterness, then combine it with water or vegetable broth in a saucepan.
Bring the mixture to a boil, then reduce the heat and let it simmer until the quinoa is fluffy and has absorbed all the liquid.
Once cooked, allow it to cool before mixing it with the fresh vegetables.
Creating the Olive Oil Dressing
The dressing is a crucial element that ties all the flavors together.
In a small bowl, whisk together extra virgin olive oil, fresh lemon juice, Dijon mustard, and minced garlic.
Season with salt and pepper to taste, ensuring the dressing is well combined and ready to enhance the salad.
Combining the Ingredients
Once the quinoa has cooled, it’s time to bring everything together.
In a large mixing bowl, combine the fluffy quinoa with the chopped vegetables and, if desired, the crumbled feta cheese.
Drizzle the prepared dressing over the salad and toss gently to ensure every ingredient is coated.
Serving Suggestions
This salad can be served immediately, but allowing it to chill for about 30 minutes can help the flavors meld beautifully.
It’s perfect as a light lunch or as a side dish for dinner, offering a refreshing option that complements various main courses.
For an added touch, garnish with extra parsley and serve with a lemon wedge for those who enjoy a citrusy kick.
Nutrition and Benefits
This Mediterranean quinoa salad is not only visually appealing but also packed with nutrients.
Each serving provides a healthy balance of carbohydrates, protein, and fats, making it a wholesome choice for any meal.
With its low calorie count and rich flavors, this salad is a fantastic option for those looking to enjoy a nutritious dish without compromising on taste.
Easy Quinoa Salad with Olive Oil Dressing
This quinoa salad features cooked quinoa mixed with fresh vegetables like cucumbers, tomatoes, and bell peppers, all tossed in a zesty olive oil dressing. The recipe takes about 30 minutes to prepare and serves 4 people.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup feta cheese, crumbled (optional)
- Salt and pepper to taste
- For the dressing:
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions
- Cook the Quinoa: In a medium saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until quinoa is fluffy. Remove from heat and let cool.
- Prepare the Vegetables: While the quinoa is cooling, chop the tomatoes, cucumber, bell pepper, red onion, and parsley.
- Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined.
- Combine Salad: In a large bowl, combine the cooled quinoa, chopped vegetables, and feta cheese if using. Drizzle with the dressing and toss to combine.
- Serve: Adjust seasoning with salt and pepper if needed. Serve immediately or refrigerate for 30 minutes to allow flavors to meld.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Servings: 4 servings
- Calories: 220kcal
- Fat: 12g
- Protein: 6g
- Carbohydrates: 24g