Heart-Healthy Mediterranean Quinoa Salad

Wholesome, vibrant, and incredibly delicious, this Heart-Healthy Mediterranean Quinoa Salad is a nutritious twist on a classic favorite. Packed with protein-rich quinoa, crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, and tangy kalamata olives, each bite bursts with Mediterranean flair. A zesty lemon-oregano vinaigrette ties it all together, while crumbled feta and fresh parsley add irresistible flavor and texture. Perfect as a light lunch, hearty side, or meal prep option, this salad is as versatile as it is satisfying. Ready in just 30 minutes, it’s proof that healthy eating can be easy and utterly enjoyable. Plus, it's naturally gluten-free and full of antioxidants for a heart-smart choice!

Nutriscore Rating: 65/100

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 small red bell pepper
• 0.25 medium red onion
• 0.5 cup kalamata olives, pitted
• 0.5 cup feta cheese
• 0.5 cup fresh parsley
• 0.25 cup extra virgin olive oil
• 0.25 cup lemon juice
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse 1 cup of quinoa under cold water using a fine-mesh sieve to remove its natural coating and bitterness.

Step 2

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

Step 3

Reduce the heat to low and cover. Simmer for 15 minutes or until the quinoa has absorbed all the water.

Step 4

Remove the saucepan from the heat and let it sit, covered, for 5 minutes. Fluff the quinoa gently with a fork.

Step 5

While the quinoa is cooking, halve 1 cup of cherry tomatoes, dice 1 medium cucumber, dice 1 small red bell pepper, and finely chop 0.25 medium red onion.

Step 6

Slice 0.5 cup of kalamata olives into halves, cube 0.5 cup of feta cheese, and chop 0.5 cup of fresh parsley.

Step 7

In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, olives, feta cheese, and parsley.

Step 8

In a small bowl, whisk together 0.25 cup of extra virgin olive oil, 0.25 cup of lemon juice, 1 teaspoon of dried oregano, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper.

Step 9

Pour the dressing over the quinoa and vegetable mixture. Toss everything gently to combine, ensuring the ingredients are evenly coated.

Step 10

Taste and adjust the seasoning with additional salt or pepper if desired.

Step 11

Serve the salad chilled or at room temperature, garnished with extra parsley if desired.

Nutrition Facts

Serving size	(1493.7g)

Amount per serving	% Daily Value*
Calories	1535.0

Total Fat 101.1g	0%
Saturated Fat 20.6g	0%
Polyunsaturated Fat 0.5g
Cholesterol 66.8mg	0%
Sodium 5158.7mg	0%
Total Carbohydrate 129.7g	0%
Dietary Fiber 10.9g	0%
Total Sugars 14.0g
Protein 41.1g	0%

Vitamin D 12IU	0%
Calcium 618.4mg	0%
Iron 11.2mg	0%
Potassium 1485.3mg	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: 57.1%

Protein: 10.3%

Carbs: 32.6%