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Mediterranean Quinoa & Feta Salad

Mediterranean Quinoa & Feta Salad: Refreshing Summer Delight

Why You’ll Fall in Love with Mediterranean Quinoa & Feta Salad

Last summer, I was hosting a backyard barbecue for my family and friends. Everyone was bringing their signature dishes, but I wanted something light, healthy, and still full of flavor. That’s when I stumbled upon the idea of a Mediterranean Quinoa & Feta Salad. It turned out to be a hit! Even my picky nephew couldn’t stop raving about it. This salad is a perfect mix of fluffy quinoa, tangy feta, fresh veggies, and zesty herbs. Let me tell you why this dish will win your heart too.

A Little Background on the Dish

The Mediterranean Quinoa & Feta Salad draws inspiration from the vibrant flavors of the Mediterranean region. Think Greece, Italy, and Turkey—countries known for their fresh ingredients and simple yet bold flavors. Traditionally, Mediterranean cuisine uses staples like olive oil, lemon, fresh herbs, and cheeses like feta. Quinoa, while not originally from the Mediterranean, has become a popular addition because it’s packed with protein and adds a nutty texture to the mix. I first tried this salad at a friend’s house, and it reminded me of lazy lunches by the sea. The best part? It’s as easy to make as it is delicious.

Why You’ll Love This Recipe

This salad is a flavor bomb without being overwhelming. The creamy feta pairs perfectly with the citrusy dressing, while the quinoa gives it a hearty base. Plus, it’s super versatile—you can toss in whatever veggies you have on hand. Another bonus? It’s ready in under 30 minutes, making it perfect for busy weeknights or last-minute gatherings. Whether you’re feeding a crowd or just yourself, this Mediterranean Quinoa & Feta Salad will leave everyone satisfied.

Perfect Occasions to Whip Up This Salad

This salad shines at potlucks, picnics, and barbecues. It’s also a great option for meal prep since it keeps well in the fridge. I love packing it for work lunches—it’s filling but doesn’t weigh me down. Hosting brunch? Serve it alongside some crusty bread and fruit. Trust me, it’s a crowd-pleaser no matter the occasion.

Ingredients

  1. 1 cup quinoa (uncooked)
  2. 2 cups water or vegetable broth
  3. 1 cup cherry tomatoes, halved
  4. 1 cucumber, diced
  5. 1 red bell pepper, chopped
  6. 1/2 red onion, finely sliced
  7. 1/2 cup Kalamata olives, sliced
  8. 1/2 cup crumbled feta cheese
  9. 1/4 cup fresh parsley, chopped
  10. 2 tablespoons olive oil
  11. Juice of 1 lemon
  12. Salt and pepper to taste
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 people
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 cup quinoa (uncooked)
  • 2 cups water or vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 whole cucumber, diced
  • 1 whole red bell pepper, chopped
  • 1/2 whole red onion, finely sliced
  • 1/2 cup Kalamata olives, sliced
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 1 whole lemon, juiced
  • to taste Salt and pepper

Equipment

  • Medium saucepan
  • Large mixing bowl
  • Whisk
  • Sharp knife and cutting board
  • Fork

Method
 

  1. Rinse the quinoa under cold water to remove bitterness and combine it with water or vegetable broth in a medium saucepan.
  2. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until fluffy.
  3. Fluff the quinoa with a fork and let it cool slightly.
  4. While the quinoa cools, dice the cucumber, slice the cherry tomatoes, and finely chop the red onion.
  5. In a large mixing bowl, toss the chopped veggies together.
  6. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to make the dressing.
  7. Add the cooled quinoa to the bowl with the veggies, pour the dressing over the top, and toss gently to combine.
  8. Sprinkle the crumbled feta and chopped parsley on top, giving it one final toss to distribute evenly.

Nutrition

Calories: 250kcalCarbohydrates: 30gProtein: 8gFat: 12gSaturated Fat: 3gCholesterol: 10mgSodium: 400mgPotassium: 300mgFiber: 5gSugar: 3gVitamin A: 10IUVitamin C: 25mgCalcium: 10mgIron: 15mg

Notes

This salad can be customized with various veggies or herbs; feel free to use whatever you have on hand! It keeps well in the fridge for 3-4 days, and the flavors meld beautifully, making it ideal for meal prep. You can toast the quinoa for added flavor before cooking, and consider keeping the feta separate until serving to prevent sogginess. Enjoy it cold or at room temperature!
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