Heart-Healthy Mediterranean Grain Salad

Bright, fresh, and bursting with flavor, this Heart-Healthy Mediterranean Grain Salad is the ultimate fusion of wholesome ingredients and vibrant Mediterranean staples. Featuring fluffy quinoa as a nutrient-packed base, this salad is loaded with crisp cucumbers, juicy cherry tomatoes, sweet red bell peppers, briny kalamata olives, and creamy feta cheese for the perfect medley of textures and tastes. A zesty dressing made from extra virgin olive oil, fresh lemon juice, and a sprinkle of oregano ties it all together, creating a dish that's as satisfying as it is nutritious. Ready in just 30 minutes, this salad is perfect as a light lunch, flavorful side, or make-ahead meal that gets even better after a day in the fridge. Packed with plant-based protein, heart-healthy fats, and antioxidant-rich veggies, this grain salad combines Mediterranean diet principles with modern convenience for a dish that's as delicious as it is good for you.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes
• 1 medium cucumber
• 1 medium red bell pepper
• 0.5 cup kalamata olives
• 0.25 cup red onion
• 0.5 cup feta cheese
• 0.25 cup parsley
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the quinoa under cold water using a fine-mesh sieve to remove any bitterness.

Step 2

In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover, and let simmer for about 15 minutes, or until the quinoa has absorbed all the water.

Step 4

Remove the quinoa from heat and let it sit, covered, for an additional 5 minutes. Fluff with a fork and transfer to a large mixing bowl to cool.

Step 5

While the quinoa is cooking, halve the cherry tomatoes, dice the cucumber and red bell pepper, pit and slice the olives, and finely chop the red onion.

Step 6

Chop the parsley and crumble the feta cheese.

Step 7

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

Step 8

Once the quinoa is cooled, add the cherry tomatoes, cucumber, red bell pepper, olives, red onion, feta cheese, and parsley to the mixing bowl.

Step 9

Drizzle the dressing over the salad and toss everything together until well combined.

Step 10

Taste and adjust the seasoning if necessary. Serve immediately or refrigerate for up to 3 days.

Nutrition Facts

Serving size	(1454.8g)

Amount per serving	% Daily Value*
Calories	1553.5

Total Fat 101.2g	0%
Saturated Fat 20.0g	0%
Polyunsaturated Fat 0.5g
Cholesterol 66.8mg	0%
Sodium 4687.9mg	0%
Total Carbohydrate 128.2g	0%
Dietary Fiber 14.5g	0%
Total Sugars 14.0g
Protein 39.2g	0%

Vitamin D 12IU	0%
Calcium 632.0mg	0%
Iron 12.1mg	0%
Potassium 1260.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 57.6%

Protein: 9.9%

Carbs: 32.4%