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Mediterranean Quinoa Salad with Feta Fresh Delight

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To make a tasty Mediterranean quinoa salad, gather these main ingredients: - 1 cup quinoa, rinsed - 2 cups vegetable broth or water - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1/2 red onion, finely chopped - 1 bell pepper (red or yellow), diced - 1 cup Kalamata olives, pitted and halved - 1 cup feta cheese, crumbled - 1/4 cup fresh parsley, chopped - 2 tablespoons olive oil - 1 tablespoon lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste These ingredients bring bright colors and fresh flavors. The quinoa adds protein and fiber. Feta cheese gives a creamy taste, while veggies create crunch and nutrition. You can customize your salad with these optional toppings and garnishes: - Avocado slices - Chopped nuts, like almonds or walnuts - Fresh herbs, such as mint or basil - Extra lemon zest for brightness These extras can make your salad unique and even more delicious. You can mix and match based on what you enjoy. Each serving of this salad offers: - Calories: 290 - Protein: 10g - Carbohydrates: 30g - Fiber: 6g - Fat: 15g This salad is a healthy choice. It is packed with nutrition and great for any meal. Eating it brings many benefits, like energy and health. To start, take 1 cup of rinsed quinoa. Place it in a medium saucepan. Pour in 2 cups of vegetable broth or water. Bring this mixture to a boil on medium-high heat. Once boiling, reduce the heat to low. Cover the saucepan and let it simmer for about 15 minutes. The quinoa will absorb the liquid and become fluffy. When it's done, remove it from the heat and let it cool. While the quinoa cools, grab a large bowl. In it, add 1 cup of halved cherry tomatoes, 1 diced cucumber, and 1/2 finely chopped red onion. Next, toss in 1 diced bell pepper, 1 cup of halved Kalamata olives, and 1 cup of crumbled feta cheese. This mix gives a great blend of colors and flavors. For the dressing, take a small bowl. Whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, and 1 teaspoon of dried oregano. Add salt and pepper to taste. This dressing ties all the flavors together. Once the quinoa has cooled, add it to the large bowl with the veggies and feta. Drizzle the dressing over the salad. Toss gently until everything is combined. Taste the salad and adjust the seasoning if needed. Chill it in the fridge for at least 30 minutes. This helps the flavors meld beautifully. To cook quinoa well, rinse it first. This removes the bitter taste. Use a medium saucepan. Combine one cup of rinsed quinoa with two cups of vegetable broth or water. Bring it to a boil over medium-high heat. Then lower the heat, cover, and simmer for 15 minutes. The quinoa should be fluffy when done. Let it cool before mixing it into the salad. Taste is very important. I like to add salt and pepper to my quinoa salad. Start with a pinch of salt. Add a bit of pepper, too. You can also adjust the lemon juice. More lemon juice gives a fresh zing. Don’t forget the oregano! It adds a nice Mediterranean flavor. Keep tasting until you find what you love. Serving is key to enjoying your salad. You can use a large bowl to make it look inviting. For a personal touch, serve it in individual plates. Sprinkle extra feta on top for a pretty look. A sprig of parsley adds a nice pop of color, too. This makes the dish feel special and ready for guests. {{image_2}} You can boost the protein in your Mediterranean quinoa salad easily. Try adding grilled chicken or shrimp. You can also use chickpeas for a plant-based option. Just toss them in when mixing the salad. This addition makes the dish more filling and nutritious. This salad is naturally vegetarian. To make it vegan, swap the feta cheese for a vegan version. You can use tofu or a mix of nuts for added texture. These changes keep the flavor while fitting your diet needs. If you want to mix things up, try different dressings. A balsamic vinaigrette adds a sweet touch. A yogurt-based dressing provides creaminess. Experiment with your favorite flavors to find the perfect match. Dressing choices can change the whole vibe of your salad! Store your Mediterranean quinoa salad in an airtight container. It keeps well in the fridge for up to three days. Make sure to cover it tightly. This helps keep the salad fresh and tasty. If you notice any liquid, just stir it back in. You can freeze the quinoa salad if you want to save some for later. Use a freezer-safe container. It’s best to freeze it without the feta cheese. This cheese does not freeze well and can become crumbly. The salad can last in the freezer for up to three months. When ready to eat, thaw it in the fridge overnight. Reheat only the quinoa if you want to warm it up. You can microwave it for about one minute. Stir it halfway to heat evenly. If you want, add fresh lemon juice or olive oil after reheating. This keeps the flavors bright and fresh. Avoid reheating the entire salad, as it can lose its crunchy texture. Yes, you can use cooked quinoa. Just make sure it is cool. If using cooked quinoa, reduce the cooking time. You want to mix it with fresh veggies and feta. This makes the salad quick and easy. If you want to swap feta, try goat cheese or cottage cheese. Both add a nice flavor. You can also use vegan cheese for a dairy-free option. Just choose a cheese that crumbles well. This keeps the salad tasty and fresh. This salad stays good for about three to five days. Store it in an airtight container. The flavors will meld and taste even better over time. Just be sure to check for freshness before eating. This blog post shared how to make a tasty Mediterranean quinoa salad. We covered ingredients, step-by-step cooking, and fun variations. You learned tips for perfect quinoa and fresh dressings. Remember, you can add proteins or change the dressing to suit your taste. Store leftovers well and enjoy them later. This salad is a healthy choice for any meal. Keep it simple and enjoy every bite!

WANT TO SAVE THIS RECIPE?

If you’re craving a fresh and tasty meal, look no further than my Mediterranean Quinoa Salad with Feta. This vibrant dish bursts with flavor and is packed with nutrients, making it perfect for any occasion. In this post, I will guide you through creating this healthy salad step-by-step. You’ll also find tips, variations, and storage ideas to keep your meal fresh. Get ready to impress your taste buds and your friends!

Ingredients

Main Ingredients for Mediterranean Quinoa Salad

To make a tasty Mediterranean quinoa salad, gather these main ingredients:

– 1 cup quinoa, rinsed

– 2 cups vegetable broth or water

– 1 cup cherry tomatoes, halved

– 1 cucumber, diced

– 1/2 red onion, finely chopped

– 1 bell pepper (red or yellow), diced

– 1 cup Kalamata olives, pitted and halved

– 1 cup feta cheese, crumbled

– 1/4 cup fresh parsley, chopped

– 2 tablespoons olive oil

– 1 tablespoon lemon juice

– 1 teaspoon dried oregano

– Salt and pepper to taste

These ingredients bring bright colors and fresh flavors. The quinoa adds protein and fiber. Feta cheese gives a creamy taste, while veggies create crunch and nutrition.

Optional Toppings and Garnishes

You can customize your salad with these optional toppings and garnishes:

– Avocado slices

– Chopped nuts, like almonds or walnuts

– Fresh herbs, such as mint or basil

– Extra lemon zest for brightness

These extras can make your salad unique and even more delicious. You can mix and match based on what you enjoy.

Nutritional Information per Serving

Each serving of this salad offers:

– Calories: 290

– Protein: 10g

– Carbohydrates: 30g

– Fiber: 6g

– Fat: 15g

This salad is a healthy choice. It is packed with nutrition and great for any meal. Eating it brings many benefits, like energy and health.

Step-by-Step Instructions

Cooking the Quinoa

To start, take 1 cup of rinsed quinoa. Place it in a medium saucepan. Pour in 2 cups of vegetable broth or water. Bring this mixture to a boil on medium-high heat. Once boiling, reduce the heat to low. Cover the saucepan and let it simmer for about 15 minutes. The quinoa will absorb the liquid and become fluffy. When it’s done, remove it from the heat and let it cool.

Mixing the Salad Ingredients

While the quinoa cools, grab a large bowl. In it, add 1 cup of halved cherry tomatoes, 1 diced cucumber, and 1/2 finely chopped red onion. Next, toss in 1 diced bell pepper, 1 cup of halved Kalamata olives, and 1 cup of crumbled feta cheese. This mix gives a great blend of colors and flavors.

Preparing the Dressing

For the dressing, take a small bowl. Whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, and 1 teaspoon of dried oregano. Add salt and pepper to taste. This dressing ties all the flavors together. Once the quinoa has cooled, add it to the large bowl with the veggies and feta. Drizzle the dressing over the salad. Toss gently until everything is combined. Taste the salad and adjust the seasoning if needed. Chill it in the fridge for at least 30 minutes. This helps the flavors meld beautifully.

Tips & Tricks

How to Perfectly Cook Quinoa

To cook quinoa well, rinse it first. This removes the bitter taste. Use a medium saucepan. Combine one cup of rinsed quinoa with two cups of vegetable broth or water. Bring it to a boil over medium-high heat. Then lower the heat, cover, and simmer for 15 minutes. The quinoa should be fluffy when done. Let it cool before mixing it into the salad.

Best Seasoning Adjustments

Taste is very important. I like to add salt and pepper to my quinoa salad. Start with a pinch of salt. Add a bit of pepper, too. You can also adjust the lemon juice. More lemon juice gives a fresh zing. Don’t forget the oregano! It adds a nice Mediterranean flavor. Keep tasting until you find what you love.

Presentation Ideas for Serving

Serving is key to enjoying your salad. You can use a large bowl to make it look inviting. For a personal touch, serve it in individual plates. Sprinkle extra feta on top for a pretty look. A sprig of parsley adds a nice pop of color, too. This makes the dish feel special and ready for guests.

Variations

Adding Proteins to the Salad

You can boost the protein in your Mediterranean quinoa salad easily. Try adding grilled chicken or shrimp. You can also use chickpeas for a plant-based option. Just toss them in when mixing the salad. This addition makes the dish more filling and nutritious.

Vegetarian and Vegan Modifications

This salad is naturally vegetarian. To make it vegan, swap the feta cheese for a vegan version. You can use tofu or a mix of nuts for added texture. These changes keep the flavor while fitting your diet needs.

Alternative Dressings to Try

If you want to mix things up, try different dressings. A balsamic vinaigrette adds a sweet touch. A yogurt-based dressing provides creaminess. Experiment with your favorite flavors to find the perfect match. Dressing choices can change the whole vibe of your salad!

Storage Info

How to Store Leftovers

Store your Mediterranean quinoa salad in an airtight container. It keeps well in the fridge for up to three days. Make sure to cover it tightly. This helps keep the salad fresh and tasty. If you notice any liquid, just stir it back in.

Freezing Options for Quinoa Salad

You can freeze the quinoa salad if you want to save some for later. Use a freezer-safe container. It’s best to freeze it without the feta cheese. This cheese does not freeze well and can become crumbly. The salad can last in the freezer for up to three months. When ready to eat, thaw it in the fridge overnight.

Best Practices for Reheating

Reheat only the quinoa if you want to warm it up. You can microwave it for about one minute. Stir it halfway to heat evenly. If you want, add fresh lemon juice or olive oil after reheating. This keeps the flavors bright and fresh. Avoid reheating the entire salad, as it can lose its crunchy texture.

FAQs

Can I use cooked quinoa instead of uncooked?

Yes, you can use cooked quinoa. Just make sure it is cool. If using cooked quinoa, reduce the cooking time. You want to mix it with fresh veggies and feta. This makes the salad quick and easy.

What can I substitute for feta cheese?

If you want to swap feta, try goat cheese or cottage cheese. Both add a nice flavor. You can also use vegan cheese for a dairy-free option. Just choose a cheese that crumbles well. This keeps the salad tasty and fresh.

How long will this salad last in the fridge?

This salad stays good for about three to five days. Store it in an airtight container. The flavors will meld and taste even better over time. Just be sure to check for freshness before eating.

This blog post shared how to make a tasty Mediterranean quinoa salad. We covered ingredients, step-by-step cooking, and fun variations. You learned tips for perfect quinoa and fresh dressings. Remember, you can add proteins or change the dressing to suit your taste. Store leftovers well and enjoy them later. This salad is a healthy choice for any meal. Keep it simple and enjoy every bite!

To make a tasty Mediterranean quinoa salad, gather these main ingredients: - 1 cup quinoa, rinsed - 2 cups vegetable broth or water - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1/2 red onion, finely chopped - 1 bell pepper (red or yellow), diced - 1 cup Kalamata olives, pitted and halved - 1 cup feta cheese, crumbled - 1/4 cup fresh parsley, chopped - 2 tablespoons olive oil - 1 tablespoon lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste These ingredients bring bright colors and fresh flavors. The quinoa adds protein and fiber. Feta cheese gives a creamy taste, while veggies create crunch and nutrition. You can customize your salad with these optional toppings and garnishes: - Avocado slices - Chopped nuts, like almonds or walnuts - Fresh herbs, such as mint or basil - Extra lemon zest for brightness These extras can make your salad unique and even more delicious. You can mix and match based on what you enjoy. Each serving of this salad offers: - Calories: 290 - Protein: 10g - Carbohydrates: 30g - Fiber: 6g - Fat: 15g This salad is a healthy choice. It is packed with nutrition and great for any meal. Eating it brings many benefits, like energy and health. To start, take 1 cup of rinsed quinoa. Place it in a medium saucepan. Pour in 2 cups of vegetable broth or water. Bring this mixture to a boil on medium-high heat. Once boiling, reduce the heat to low. Cover the saucepan and let it simmer for about 15 minutes. The quinoa will absorb the liquid and become fluffy. When it's done, remove it from the heat and let it cool. While the quinoa cools, grab a large bowl. In it, add 1 cup of halved cherry tomatoes, 1 diced cucumber, and 1/2 finely chopped red onion. Next, toss in 1 diced bell pepper, 1 cup of halved Kalamata olives, and 1 cup of crumbled feta cheese. This mix gives a great blend of colors and flavors. For the dressing, take a small bowl. Whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, and 1 teaspoon of dried oregano. Add salt and pepper to taste. This dressing ties all the flavors together. Once the quinoa has cooled, add it to the large bowl with the veggies and feta. Drizzle the dressing over the salad. Toss gently until everything is combined. Taste the salad and adjust the seasoning if needed. Chill it in the fridge for at least 30 minutes. This helps the flavors meld beautifully. To cook quinoa well, rinse it first. This removes the bitter taste. Use a medium saucepan. Combine one cup of rinsed quinoa with two cups of vegetable broth or water. Bring it to a boil over medium-high heat. Then lower the heat, cover, and simmer for 15 minutes. The quinoa should be fluffy when done. Let it cool before mixing it into the salad. Taste is very important. I like to add salt and pepper to my quinoa salad. Start with a pinch of salt. Add a bit of pepper, too. You can also adjust the lemon juice. More lemon juice gives a fresh zing. Don’t forget the oregano! It adds a nice Mediterranean flavor. Keep tasting until you find what you love. Serving is key to enjoying your salad. You can use a large bowl to make it look inviting. For a personal touch, serve it in individual plates. Sprinkle extra feta on top for a pretty look. A sprig of parsley adds a nice pop of color, too. This makes the dish feel special and ready for guests. {{image_2}} You can boost the protein in your Mediterranean quinoa salad easily. Try adding grilled chicken or shrimp. You can also use chickpeas for a plant-based option. Just toss them in when mixing the salad. This addition makes the dish more filling and nutritious. This salad is naturally vegetarian. To make it vegan, swap the feta cheese for a vegan version. You can use tofu or a mix of nuts for added texture. These changes keep the flavor while fitting your diet needs. If you want to mix things up, try different dressings. A balsamic vinaigrette adds a sweet touch. A yogurt-based dressing provides creaminess. Experiment with your favorite flavors to find the perfect match. Dressing choices can change the whole vibe of your salad! Store your Mediterranean quinoa salad in an airtight container. It keeps well in the fridge for up to three days. Make sure to cover it tightly. This helps keep the salad fresh and tasty. If you notice any liquid, just stir it back in. You can freeze the quinoa salad if you want to save some for later. Use a freezer-safe container. It’s best to freeze it without the feta cheese. This cheese does not freeze well and can become crumbly. The salad can last in the freezer for up to three months. When ready to eat, thaw it in the fridge overnight. Reheat only the quinoa if you want to warm it up. You can microwave it for about one minute. Stir it halfway to heat evenly. If you want, add fresh lemon juice or olive oil after reheating. This keeps the flavors bright and fresh. Avoid reheating the entire salad, as it can lose its crunchy texture. Yes, you can use cooked quinoa. Just make sure it is cool. If using cooked quinoa, reduce the cooking time. You want to mix it with fresh veggies and feta. This makes the salad quick and easy. If you want to swap feta, try goat cheese or cottage cheese. Both add a nice flavor. You can also use vegan cheese for a dairy-free option. Just choose a cheese that crumbles well. This keeps the salad tasty and fresh. This salad stays good for about three to five days. Store it in an airtight container. The flavors will meld and taste even better over time. Just be sure to check for freshness before eating. This blog post shared how to make a tasty Mediterranean quinoa salad. We covered ingredients, step-by-step cooking, and fun variations. You learned tips for perfect quinoa and fresh dressings. Remember, you can add proteins or change the dressing to suit your taste. Store leftovers well and enjoy them later. This salad is a healthy choice for any meal. Keep it simple and enjoy every bite!

Mediterranean Quinoa Salad with Feta

Elevate your meal prep with this delicious Mediterranean Quinoa Salad with Feta! Packed with vibrant vegetables, protein-rich quinoa, and tangy feta, it's a refreshing dish perfect for any occasion. In just 15 minutes hands-on time, you can create a colorful salad that’s both nutritious and satisfying. Click through to discover the full recipe and impress your friends and family with this healthy delight!
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Ingredients
  

1 cup quinoa, rinsed

2 cups vegetable broth or water

1 cup cherry tomatoes, halved

1 cucumber, diced

1/2 red onion, finely chopped

1 bell pepper (red or yellow), diced

1 cup Kalamata olives, pitted and halved

1 cup feta cheese, crumbled

1/4 cup fresh parsley, chopped

2 tablespoons olive oil

1 tablespoon lemon juice

1 teaspoon dried oregano

Salt and pepper to taste

Instructions
 

In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil over medium-high heat.

    Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it cool.

      In a large bowl, combine the halved cherry tomatoes, diced cucumber, chopped red onion, diced bell pepper, halved olives, and crumbled feta cheese.

        In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper.

          Once the quinoa has cooled, add it to the large bowl with the vegetables and feta. Drizzle the dressing over the salad and toss gently until everything is well combined.

            Taste and adjust the seasoning if needed, adding more salt, pepper, or lemon juice to your preference.

              Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.

                Prep Time: 15 minutes | Total Time: 45 minutes | Servings: 4

                  - Presentation Tips: Serve the salad in a large bowl or individual plates, garnished with an extra sprinkle of feta and a sprig of parsley for a pop of color.

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