This delightful Mediterranean Quinoa Salad is a vibrant, refreshing dish packed with color, flavor, and nutrients. Perfect for meal prep or as a side dish at your next gathering, this salad combines fluffy quinoa, crisp vegetables, tangy feta, and a zesty lemon dressing that will send your taste buds on a Mediterranean adventure. You’ll love how easy it is to whip up and how it keeps well in the fridge!
Budget Information
The total cost for this Mediterranean Quinoa Salad recipe is approximately $10.50. With about 6 servings, that breaks down to roughly $1.75 per serving, making it not only nutritious but also wonderfully budget-friendly!
Why This Recipe Works
This recipe shines because it strikes a perfect balance between fresh ingredients and hearty protein-rich quinoa, making it a wholesome meal. The Mediterranean flair keeps things interesting, while the bright citrus dressing ties all the flavors together beautifully. Plus, it’s incredibly versatile—feel free to throw in whatever veggies you have on hand! It’s like giving your fridge a delicious makeover!
Ingredients + Optional Substitutions
Gather your ingredients for this vibrant salad! Here’s what you’ll need:
- 1 cup quinoa ($2.00)
- 2 cups water or vegetable broth ($0.50)
- 1 cup cherry tomatoes, halved ($3.00)
- 1 cucumber, diced ($1.00)
- 1 red bell pepper, diced ($1.50)
- 1/2 cup red onion, diced ($0.50)
- 1/2 cup feta cheese, crumbled ($3.00)
- 1/4 cup fresh parsley, chopped ($0.75)
- 3 tablespoons olive oil ($0.75)
- Juice of 1 lemon ($0.50)
- Salt and pepper to taste ($0.10)
Feel free to substitute the feta with crumbled goat cheese or omit it for a dairy-free version. As for the veggies, you can swap in whatever you have—zucchini, corn, or even avocado!
Step-by-Step Recipe Instructions
Step 1: Begin by rinsing the quinoa under cold water in a fine mesh strainer to remove the bitterness. Then, in a medium saucepan, combine the rinsed quinoa and 2 cups of water or vegetable broth. Bring it to a boil over medium-high heat, then reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the quinoa is fluffy and the liquid has been absorbed. Once done, remove it from the heat and let it sit covered for an additional 5 minutes.
Step 2: While the quinoa is cooking, chop up your vegetables. Dice the cucumber, bell pepper, and red onion into bite-sized pieces, and halve the cherry tomatoes. The colors will be stunning as you chop—think bright reds, greens, and yellows!
Step 3: After the quinoa has cooled, fluff it with a fork and transfer it to a large salad bowl. Then, add in those vibrant veggies along with the chopped parsley and crumbled feta cheese, tossing everything gently together to combine the flavors. It’s already starting to look like a party!
Step 4: In a small jar or bowl, whisk together the olive oil, fresh lemon juice, salt, and pepper. This dressing is the magic touch that brings the salad to life! Drizzle it over the salad and toss everything gently until well combined, making sure all the ingredients are coated in that zesty goodness.
Step 5: Allow your Mediterranean Quinoa Salad to sit for about 15-30 minutes before serving, if you can resist! This resting time lets the flavors meld beautifully, enhancing every bite. Serve it chilled or at room temperature—you can’t go wrong!
Nutritional Facts
Here’s a quick glimpse at the nutritional content per serving:
- Calories: 280
- Protein: 8g
- Carbohydrates: 34g
- Total Fats: 12g
- Saturated Fat: 2g
- Fiber: 5g
- Sugar: 2g
- Sodium: 300mg
Storage and Reheating Tips
This salad keeps beautifully in the fridge for up to 4 days! Store it in an airtight container to maintain freshness. Just be sure to give it a good stir before serving again—sometimes, the flavors need a little refresh. No need to reheat; it’s delightful served cold or at room temperature!
Serving Suggestions
This Mediterranean Quinoa Salad is super versatile! Serve it as a standalone lunch or dinner, or pair it with grilled chicken, shrimp, or falafel for a satisfying meal. You can also use it as a topping for a leafy green salad or a filling in pita pockets. The possibilities are endless!
Reader Tips or Helpful Notes
Don’t hesitate to make this salad your own! Experiment with different veggies, herbs, or proteins to match your palate. You could even add a handful of olives for a briny kick or some chickpeas for extra protein. And if you have leftovers, toss them into a wrap with some greens for a quick lunch the next day!
Recipe FAQs
Can I make this salad ahead of time?
Absolutely! It’s perfect for meal prep, and the flavors improve overnight.
Is it gluten-free?
Yes, quinoa is naturally gluten-free, making this salad a great option for those with gluten sensitivities.
Can I freeze this salad?
Freezing isn’t recommended for this salad, as the veggies won’t thaw well. However, you can freeze cooked quinoa separately and add fresh veggies later!
What else can I add to this salad?
Feel free to get creative! Consider adding nuts, seeds, or different cheese varieties to switch things up.
How can I make it vegan?
Simply omit the feta cheese or substitute with a vegan cheese alternative!
