Low Fat Mediterranean Quinoa Salad

Brighten up your mealtime with this Low Fat Mediterranean Quinoa Salad—a wholesome, flavor-packed dish that brings the best of Mediterranean cuisine to your table. This healthy quinoa salad combines fluffy quinoa with crisp cucumbers, juicy cherry tomatoes, sweet red bell peppers, and tangy Kalamata olives, all tied together with a zesty lemon oregano dressing. Crumbled feta cheese lends a creamy, salty touch while fresh parsley adds a burst of herbal freshness. Perfect as a low-fat lunch, a light side dish, or a refreshing make-ahead meal, this vibrant salad is not only quick to prepare in under 35 minutes but also packed with protein, fiber, and heart-healthy nutrients. Serve it chilled or at room temperature for an easy, crowd-pleasing dish that’s as nutritious as it is delicious.

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

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

Directions

Step 1

Rinse the quinoa thoroughly under cold running water using a fine mesh sieve to remove its natural coating, which can make it taste bitter.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa and reduce the heat to low. Cover and simmer for 15 minutes or until all the water is absorbed and the quinoa is light and fluffy.

Step 3

While the quinoa is cooking, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, chop the red bell pepper into small pieces, finely dice the red onion, and slice the kalamata olives.

Step 4

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

Step 5

Chop the fresh parsley and add it to the mixture in the bowl.

Step 6

In a small bowl, whisk together the fresh lemon juice, extra-virgin olive oil, dried oregano, salt, and black pepper.

Step 7

Pour the dressing over the quinoa and vegetable mixture. Toss well to ensure everything is evenly coated.

Step 8

Add the crumbled feta cheese on top and gently mix again.

Step 9

Refrigerate for at least 30 minutes before serving to allow the flavors to meld. Serve chilled or at room temperature.

Nutrition Facts

Serving size	(1498.3g)

Amount per serving	% Daily Value*
Calories	1443.7

Total Fat 82.7g	0%
Saturated Fat 22.7g	0%
Polyunsaturated Fat 0.1g
Cholesterol 100mg	0%
Sodium 5098.5mg	0%
Total Carbohydrate 132.5g	0%
Dietary Fiber 14.7g	0%
Total Sugars 17.1g
Protein 45.6g	0%

Vitamin D 0IU	0%
Calcium 826.9mg	0%
Iron 12.2mg	0%
Potassium 1373.2mg	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: 51.1%

Protein: 12.5%

Carbs: 36.4%