Mediterranean Quinoa Salad

This Mediterranean Quinoa Salad is a vibrant and nutritious dish, combining fluffy quinoa with fresh vegetables and zesty dressing. Perfect for a light lunch, it's both filling and refreshing, making it a delightful choice for any occasion.

Ingredients

• Quinoa - 100 grams
• Cherry tomatoes - 150 grams, halved
• Cucumber - 100 grams, diced
• Red bell pepper - 50 grams, diced
• Red onion - 30 grams, finely chopped
• Fresh parsley - 20 grams, chopped
• Feta cheese - 50 grams, crumbled
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Garlic - 1 clove, minced
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Kalamata olives - 30 grams, pitted and sliced

Steps

1. Rinse the quinoa under cold water in a fine mesh strainer to remove any bitterness.
2. In a medium saucepan, combine quinoa and 200 ml of water, bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes or until water is absorbed and quinoa is fluffy.
3. While the quinoa is cooking, prepare the vegetables: halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely chop the red onion and parsley.
4. In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, feta cheese, and olives.
5. In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
6. Pour the dressing over the quinoa salad and toss gently to combine all ingredients.
7. Serve immediately or refrigerate for 30 minutes to allow flavors to meld.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 40 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 15 mg
• Total Fat: 16 g
• Saturated Fat: 4 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• Rich in protein and fiber from quinoa, promoting satiety and digestive health.
• Packed with vitamins and antioxidants from fresh vegetables, supporting overall health.

Tags