Mediterranean Diet Refreshing Quinoa Salad

Brighten up your meal with this vibrant and healthy Mediterranean Diet Refreshing Quinoa Salad, a perfect medley of wholesome ingredients and zesty flavors. Packed with protein-rich quinoa, crisp cucumber, juicy cherry tomatoes, and sweet red bell pepper, this nutrient-dense salad is elevated with the briny tang of Kalamata olives and creamy feta cheese. Fresh parsley and mint add a burst of herbaceous freshness, while a simple homemade dressing of extra-virgin olive oil, lemon juice, and garlic ties it all together. Ready in just 35 minutes, this gluten-free and vegetarian salad makes a refreshing side dish or light main course, ideal for summer gatherings, meal prep, or maintaining a heart-healthy Mediterranean lifestyle. Serve chilled or at room temperature for the ultimate flavor experience!

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Quinoa
• 2 cups Water
• 1 cup Cherry tomatoes
• 1 medium Cucumber
• 1 medium Red bell pepper
• 0.5 medium Red onion
• 0.5 cup Kalamata olives
• 0.5 cup Feta cheese
• 0.25 cup Fresh parsley
• 2 tablespoons Fresh mint leaves
• 3 tablespoons Extra-virgin olive oil
• 3 tablespoons Lemon juice
• 1 clove Garlic
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper

Directions

Step 1

Rinse the quinoa under cold water using a fine-mesh sieve until the water runs clear to remove its natural coating and prevent bitterness.

Step 2

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

Step 3

Once it reaches a boil, reduce the heat to low, cover, and simmer for about 15 minutes or until all the water is absorbed and the quinoa is tender.

Step 4

Remove the quinoa from heat and let it stand, covered, for 5 minutes. Fluff with a fork and allow it to cool to room temperature.

Step 5

While the quinoa is cooling, prepare the vegetables: halving the cherry tomatoes, dicing the cucumber and red bell pepper, finely chopping the red onion, slicing the olives, and crumbling the feta cheese.

Step 6

In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, olives, feta cheese, chopped parsley, and mint leaves.

Step 7

In a small bowl, whisk together the olive oil, lemon juice, minced garlic clove, salt, and pepper until well emulsified.

Step 8

Pour the dressing over the mixed salad ingredients and gently toss until everything is evenly coated.

Step 9

Taste and adjust the seasoning if necessary before serving.

Step 10

Serve immediately or refrigerate for up to an hour for the flavors to meld further before serving cold or at room temperature.

Nutrition Facts

Serving size	(1499.2g)

Amount per serving	% Daily Value*
Calories	1569.9

Total Fat 99.8g	0%
Saturated Fat 19.6g	0%
Polyunsaturated Fat 0.5g
Cholesterol 66.8mg	0%
Sodium 5871.4mg	0%
Total Carbohydrate 132.7g	0%
Dietary Fiber 15.1g	0%
Total Sugars 15.7g
Protein 39.9g	0%

Vitamin D 12IU	0%
Calcium 644.7mg	0%
Iron 12.1mg	0%
Potassium 1383.4mg	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: 56.5%

Protein: 10.0%

Carbs: 33.4%