Ingredients
Main Ingredients
The main ingredients for this delicious Mediterranean Quinoa Salad Recipe are:
A 1/2 cup of quinoa, which serves as a great base for this salad. It’s high in protein and fiber, making it an excellent addition to any meal.
3 cups of chopped mixed greens, such as arugula, spinach, and/or kale, adding freshness and nutritional value to the dish.
1 cup of cherry tomatoes, halved or quartered, depending on their size. These sweet and juicy tomatoes add a burst of flavor and color to the salad.
1/2 cup of cucumber, sliced into thin strips, providing a refreshing crunch to each bite.
1/4 cup of red onion, thinly sliced, adding a pungent flavor that pairs well with the other ingredients.
1/2 cup of Kalamata olives, pitted and chopped. These briny olives bring a salty, savory taste to the salad.
1/4 cup of crumbled feta cheese, which adds a tangy and creamy element to the dish. You can also use goat cheese or ricotta as alternatives.
2 tablespoons of freshly squeezed lemon juice, providing a burst of citrus flavor that complements the other ingredients nicely.
1 teaspoon of olive oil, used in combination with the lemon juice for dressing purposes.
Salt and pepper to taste, allowing you to adjust the seasoning to your liking.
Garnishes such as chopped fresh parsley, basil, or mint add a pop of color and freshness to the salad. You can also include other ingredients like artichoke hearts, roasted red peppers, or grilled chicken for added flavor and texture.
The Mediterranean Quinoa Salad Recipe is a delicious and healthy dish that combines the nutty flavor of quinoa with the bright, tangy taste of Mediterranean ingredients.
The base of this salad is quinoa, which is a nutritious grain rich in protein, fiber, and various minerals. To prepare it, rinse 1 cup of quinoa in a fine-mesh strainer under cold water and drain well.
In a medium saucepan, bring 2 cups of water to a boil over high heat. Add the rinsed quinoa, cover the pan with a lid, reduce the heat to low, and simmer for about 15-20 minutes or until the water is absorbed and the quinoa is tender.
Meanwhile, prepare the Mediterranean ingredients by chopping 1 cup of kalamata olives, slicing 1 cup of artichoke hearts, and dicing 1/2 cup of red onion. You can use canned or marinated artichoke hearts for convenience.
In a large bowl, combine the cooked quinoa, chopped kalamata olives, sliced artichoke hearts, diced red onion, and 1 cup of cherry tomatoes that have been halved. You can also add some fresh basil leaves or parsley for extra flavor.
To give the salad a tangy taste, mix in 2 tablespoons of lemon juice and 2 tablespoons of olive oil in a small bowl. Season with salt and pepper to taste.
Pour the dressing over the quinoa mixture and toss gently to combine. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld together.
Before serving, garnish the salad with some chopped fresh herbs and a sprinkle of feta cheese, if desired. This Mediterranean Quinoa Salad Recipe is perfect as a side dish or a light lunch for warm weather gatherings.
Kidney beans, drained and rinsed (1 can)
- One key ingredient in this recipe is kidney beans, specifically 1 can that has been drained and rinsed.
- The importance of using canned kidney beans lies in their convenience and ease of use, as they are already pre-cooked and ready to be incorporated into the salad.
Characteristics of Kidney Beans
- Kidney beans are a type of legume that is high in protein and fiber, making them an excellent addition to salads for those seeking to increase their nutrient intake.
- The drained and rinsed kidney beans serve as a nutritious base for the Mediterranean Quinoa Salad, contributing to its overall nutritional value and texture.
Benefits of Using Canned Kidney Beans
- Canned kidney beans have undergone heat processing that inactivates enzymes and makes them more digestible for some individuals.
- However, it’s worth noting that choosing low-sodium or no-salt-added options can help maintain the recipe’s flavor balance while being mindful of dietary salt intake.
Nutritional Value
- Kidney beans are an excellent source of plant-based protein and fiber.
- They are rich in essential minerals, including potassium, magnesium, and iron.
- The drained and rinsed kidney beans add approximately 15g of protein and 10g of dietary fiber per serving to the salad.
Serving Suggestions
- This Mediterranean Quinoa Salad is best served chilled or at room temperature, allowing the flavors to meld together.
- Feel free to customize the recipe according to your personal taste preferences by adjusting the amount of feta cheese, olives, and herbs used.
Recipe Considerations
The Mediterranean Quinoa Salad is a versatile dish that can be prepared ahead of time, making it an excellent choice for potlucks or meal prep.
This recipe can be easily doubled or tripled to accommodate larger gatherings or events.
Cucumber, diced (1 medium)
- Cucumbers are a refreshing and hydrating ingredient commonly used in salads, especially those with Mediterranean-inspired flavors.
- In this recipe for Mediterranean Quinoa Salad, you’ll need 1 medium-sized cucumber that’s been diced into small cubes.
- When selecting the perfect cucumber for your salad, choose one that’s firm to the touch and has a fresh appearance.
- To prepare the cucumber, wash it thoroughly under running water, then pat it dry with a clean kitchen towel or paper towels.
- Cut off both ends of the cucumber using a sharp knife or kitchen shears, then slice it into thin strips or “planks”.
- Place the strips on their side and cut them into 1-inch pieces, creating small cubes that will add crunch to your salad.
- You can store diced cucumbers in an airtight container in the refrigerator for up to 24 hours before using them.
- To keep your cucumber fresh and prevent browning, you can soak it in a mixture of water, lemon juice, or vinegar with some sugar before slicing it.
- This will help maintain its natural color and texture, ensuring that it stays fresh throughout the salad’s preparation and storage.
Feta cheese, crumbled (1/4 cup)
In this Mediterranean Quinoa Salad Recipe, the ingredient “Feta cheese” plays a crucial role in adding flavor and texture to the dish. Specifically, it is recommended to use crumbled feta cheese, with 1/4 cup being the specified amount.
Feta cheese is a type of cheese that originates from Greece, made from sheep’s or goat’s milk, or a combination of both. It has a distinctive tangy and salty flavor, which makes it an excellent addition to many Mediterranean dishes. The crumbled texture of feta cheese also allows it to be evenly distributed throughout the salad, providing a burst of flavor with each bite.
The use of 1/4 cup of crumbled feta cheese in this recipe adds a richness and depth of flavor to the salad that is hard to replicate with other cheeses. It’s essential to note that feta cheese can be quite strong, so a moderate amount is recommended to avoid overpowering the other flavors in the dish.
In terms of substitution or alternatives to feta cheese, it’s worth mentioning that goat cheese or ricotta salata could be used as suitable replacements. However, keep in mind that these cheeses have slightly different flavor profiles and textures, so they may alter the overall character of the salad. If you’re looking for a vegan alternative, consider using a plant-based cheese substitute or omitting it altogether.
The crumbled feta cheese is also an excellent source of nutrients in this recipe, providing a good amount of calcium and protein to support bone health and muscle function. Additionally, its rich flavor pairs well with the other ingredients in the salad, creating a delicious and satisfying meal that’s perfect for any time of day.
In summary, the use of crumbled feta cheese (1/4 cup) is a key component of this Mediterranean Quinoa Salad Recipe, adding a tangy, salty flavor and creamy texture to the dish. Its unique flavor profile makes it an excellent addition to many Mediterranean-inspired recipes, and its nutritional benefits make it a great choice for those looking for a healthy and satisfying meal option.
Chopped red onion (1/2 cup)
For a delicious and refreshing Mediterranean Quinoa Salad, one of the essential ingredients is chopped red onion. A half cup of this ingredient is required.
The benefits of using chopped red onion in this recipe are numerous. It adds a sweet and pungent flavor to the salad, while also providing a crunchy texture that complements the cooked quinoa perfectly.
Here’s why you should choose red onions over other types:
- The sweetness of red onions pairs well with the tangy flavors found in Mediterranean cuisine.
- The pungency of red onions helps to balance out the richness of the quinoa and other ingredients in the salad.
To incorporate chopped red onion into your Mediterranean Quinoa Salad, simply chop one half cup of it finely and mix it with the cooked quinoa, along with other essential ingredients such as cherry tomatoes, cucumbers, feta cheese, olives, lemon juice, garlic, and olive oil.
The Mediterranean Quinoa Salad Recipe is a delicious and healthy dish that combines the nutty flavor of quinoa with the freshness of Mediterranean ingredients.
Here are the key ingredients you’ll need to make this salad:
- 1 cup of quinoa, rinsed and drained
- 2 cups of water or vegetable broth
- 1/4 cup of extra virgin olive oil
- 2 cloves of garlic, minced
- 1 red bell pepper, diced
- 1 cucumber, peeled and sliced
- 1 cup of cherry tomatoes, halved
- 1/2 cup of Kalamata olives, pitted
- 1/4 cup of artichoke hearts, canned or marinated
- 2 tablespoons of fresh parsley, chopped
- 2 tablespoons of fresh mint, chopped
- Salt and pepper to taste
- Feta cheese, crumbled (optional)
The ingredients for this salad are relatively inexpensive and can be found at most grocery stores. Quinoa is a great source of protein and fiber, while the vegetables add flavor and texture.
Aromatics
The heart of any delicious Mediterranean Quinoa Salad lies in its ingredients and aromatics. Aromatics are essential components that add flavor, depth, and aroma to the dish.
Let’s start with the aromatics, which typically include onions, garlic, and sometimes shallots. These ingredients are minced or finely chopped to release their potent flavors and oils into the salad.
Onions, whether white, yellow, or red, bring a sweet and pungent flavor to the quinoa mixture. They can be sautéed until translucent to enhance their sweetness or used raw for a stronger onion flavor.
Garlic, a fundamental component in Mediterranean cuisine, adds a pungent flavor to the salad. Like onions, garlic can be minced and cooked until fragrant to mellow out its flavors or used raw for a more intense taste.
Shallots, with their sweeter and milder flavor compared to regular onions, are often used in combination with garlic to add depth and richness to the quinoa mixture.
The Mediterranean Quinoa Salad recipe typically includes other key ingredients such as cooked quinoa, cherry tomatoes, cucumbers, bell peppers, Kalamata olives, artichoke hearts, feta cheese, and a variety of herbs like parsley, oregano, and mint.
These ingredients are carefully selected to represent the diverse flavors and textures of the Mediterranean region. From the salty, briny taste of olives to the tangy flavor of feta cheese, each component complements the others to create a harmonious and delicious quinoa salad.
The Mediterranean Quinoa Salad Recipe relies heavily on an array of ingredients that work together to create a harmonious blend of flavors and textures.
Starting with the grains, quinoa serves as the foundation of this salad, providing a nutty and slightly crunchy base for the other ingredients to meld with.
Next comes the assortment of vegetables, which add freshness, color, and nutrients to the mix. Cherry tomatoes burst with juicy sweetness, while cucumber slices contribute a refreshing coolness.
Kalamata olives bring a salty depth, their brininess balancing out the earthy undertones of the quinoa. Artichoke hearts add an unmistakable Mediterranean flair, as well as a satisfying chewiness to each bite.
The feta cheese crumbles sprinkled throughout are an integral component, injecting a tangy creaminess that rounds off the flavors of the salad nicely. Fresh parsley and mint leaves provide a fragrant herbaceousness that elevates the dish to new heights.
Of course, no Mediterranean-inspired recipe would be complete without the inclusion of high-quality olive oil, which not only serves as a healthy fat but also adds an unmistakable richness and character to the salad.
The dressing itself is a masterful blend of lemon juice, red wine vinegar, garlic, and dried oregano – each component working in harmony to create a balanced and tantalizing flavor profile that will keep you coming back for more.
Lemon juice (2 tablespoons)
Lemon juice plays a crucial role in the Mediterranean Quinoa Salad Recipe as it serves to enhance the flavors and textures of the other ingredients. The two tablespoons of lemon juice called for in this recipe are likely meant to provide a tangy and slightly sour taste to balance out the richness of the quinoa, vegetables, and dressing.
The acidity in lemon juice helps to break down the starches on the surface of the vegetables, making them more tender and easier to digest. This is especially beneficial for ingredients like bell peppers, cucumbers, and tomatoes that can be slightly crunchy or firm. By adding a squeeze of fresh lemon juice, these textures become more palatable and enjoyable.
Lemon juice also helps to bring out the flavors of other ingredients in the salad. For example, when mixed with olive oil, garlic, and herbs like oregano or thyme, lemon juice creates a zesty vinaigrette that complements the earthy sweetness of quinoa. The acidity cuts through the richness of feta cheese, chickpeas, and olives, making each bite feel more balanced and refreshing.
In addition to its flavor-enhancing properties, lemon juice has potential health benefits when consumed as part of a Mediterranean-style diet. Lemons are rich in vitamin C, which is essential for immune function and collagen production. They also contain flavonoids like naringenin, which have anti-inflammatory and antioxidant effects that may help protect against chronic diseases.
Overall, the inclusion of lemon juice in this Mediterranean Quinoa Salad Recipe adds a bright, citrusy flavor that elevates the dish from a simple quinoa bowl to a vibrant and satisfying meal. Its acidity and preservative properties also help to maintain the freshness and texture of the vegetables, making it an essential component of this recipe.
Olive oil (2 tablespoons)
Olive oil is one of the key ingredients in this Mediterranean Quinoa Salad Recipe, providing a rich and distinct flavor profile that complements the other ingredients perfectly.
The two tablespoons of olive oil called for in the recipe serve multiple purposes:
- Firstly, it’s used as a dressing component to bind all the flavors together, creating a harmonious balance between the quinoa, vegetables, and herbs.
- Secondly, a small amount is added to enhance the flavor and texture of each ingredient, from the crunchy vegetables like bell peppers and cucumbers to the savory taste of Kalamata olives.
- The two tablespoons of olive oil should be enough to lightly coat all the ingredients without overpowering them.
- When selecting olive oil for this recipe, it’s essential to choose a high-quality extra virgin olive oil (EVOO) that has been extracted from the first pressing of ripe olives.
- EVOO is characterized by its distinct fruity and peppery notes, which add depth and complexity to the dish.
- A good quality EVOO can be identified by its rich, greenish-golden color and robust aroma, often described as herbaceous or grassy.
- It’s worth noting that using a lower-grade olive oil may result in an unbalanced flavor profile and compromise the overall taste of the Mediterranean Quinoa Salad.
- In contrast, EVOO is not only more flavorful but also has potential health benefits due to its high levels of antioxidants and polyphenols.
When working with olive oil, it’s crucial to handle it properly to prevent spoilage and ensure optimal flavor retention:
- Store the bottle in a cool, dark place, away from direct sunlight and heat sources.
- Keep the bottle tightly sealed when not in use to minimize oxidation and preserve freshness.
- If you’re unsure whether your olive oil has gone bad, give it a sniff – if it doesn’t have that characteristic pungent aroma, it may be time for a new bottle!
Garlic, minced (1 clove)
In this Mediterranean Quinoa Salad Recipe, one of the essential ingredients is minced garlic, which plays a crucial role in adding flavor and depth to the dish.
Garlic is a fundamental component in many cuisines, particularly in Mediterranean cooking where it’s often used to add aroma and zest to various recipes.
For this recipe, we require a single clove of garlic to be minced. Now, let’s delve into why garlic is so crucial in this quinoa salad:
The reason for using only one clove of garlic lies in the delicate balance of flavors needed for the dish. Too much garlic can overpower the other ingredients and create an unbalanced taste experience.
When garlic is minced, it releases its aromatic compounds and oils, which help to enhance the overall flavor profile of the salad. The subtle pungency of garlic perfectly complements the nutty taste of quinoa, while also adding a depth that elevates the dish.
To properly mince the garlic clove, use a microplane or a fine grater and grate it into tiny pieces until it reaches an even consistency. This will allow the flavors to be evenly distributed throughout the salad.
In Mediterranean cuisine, garlic is often used in combination with other ingredients like lemon juice, olive oil, and herbs to create a harmonious balance of flavors. When using minced garlic in this recipe, make sure not to overdo it as too much can make the dish bitter or overpowering.
Chopped fresh parsley (1/4 cup)
In this Mediterranean Quinoa Salad Recipe, chopped fresh parsley plays a vital role as one of the key ingredients that adds a burst of freshness and flavor to the dish.
Parsley is a hardy herb that belongs to the carrot family and has been used for centuries in various cuisines, particularly in Mediterranean and Middle Eastern cooking.
The ingredient’s flavor profile can be described as mild and slightly bitter, with a hint of earthy undertones, making it an excellent addition to salads, soups, and other savory dishes.
When choosing parsley for this recipe, select fresh leaves with vibrant green color, no signs of wilting or discoloration, and a fragrant aroma that indicates freshness.
Rinse the parsley under cold running water to remove any dirt or debris, and pat it dry gently with paper towels before using.
Chopping the parsley into small pieces is essential to release its flavors and oils, which can then be evenly distributed throughout the salad.
The specified amount of parsley in this recipe, 1/4 cup, provides a subtle yet noticeable presence of fresh herbs without overpowering the other ingredients or dominating the flavor profile of the dish.
When combining the chopped parsley with the cooked quinoa, cherry tomatoes, cucumber, red onion, feta cheese, olives, and lemon-tahini dressing, it brings all the flavors together in perfect harmony, creating a truly Mediterranean-inspired salad that’s both refreshing and satisfying.
The Mediterranean Quinoa Salad Recipe relies on a variety of ingredients to bring out its distinct flavors and textures. Here are some of the key components that make up this delicious dish:
Grains:
- Quinoa: A protein-rich, gluten-free grain that is native to the Andean region.
- Bulgur: A type of whole wheat that has been parboiled and then dried, making it a nutritious and filling ingredient in Mediterranean cuisine.
Vegetables:
- Cucumber: Sliced thinly for added crunch and freshness to the salad.
- Tomatoes: Halved or quartered, depending on their size, these juicy fruits add natural sweetness and acidity to the dish.
- Kalamata olives: Pitted and sliced, these briny, dark purple fruits bring a savory flavor and meaty texture to the salad.
- Red onion: Thinly sliced or diced for added pungency and a touch of sweetness.
Proteins:
- Feta cheese: Crumbled, this salty, white cheese adds a tangy flavor and creamy texture to the salad.
- Grilled chicken or salmon: These optional protein sources can be added on top of the salad for extra flavor and nutrition.
Herbs and spices:
- Fresh parsley: Chopped, this herb adds a fresh, green flavor and vibrant color to the salad.
- Garlic powder: A savory spice that enhances the overall flavor of the dish.
- Lemon juice or zest: Adding brightness and citrusy notes to balance out the flavors in the salad.
Dressings and toppings:
- Olive oil and lemon juice vinaigrette: A classic Mediterranean dressing made with high-quality olive oil, lemon juice, garlic powder, salt, and pepper.
- Sliced almonds or pumpkin seeds: Adding crunch and healthy fats to the salad for added texture and nutrition.
The combination of these ingredients creates a delicious, refreshing, and nutritious Mediterranean Quinoa Salad Recipe that is perfect for hot summer days, outdoor gatherings, or as a light meal any time of the year.
Cooking the Quinoa and Assembling the Salad
Cooking the Quinoa
- To cook the quinoa, first rinse it in a fine-mesh strainer under cold running water and drain thoroughly.
- In a medium saucepan, combine 1 cup of quinoa with 2 cups of water or vegetable broth, making sure to use a 2:1 ratio of liquid to grain.
- Bring the water to a boil over high heat, then reduce the heat to low and cover the saucepan with a tight-fitting lid.
- Simmer for about 15-20 minutes or until all the water has been absorbed and the quinoa is tender and fluffy.
- Turn off the heat and let it cool down slightly while you prepare the vegetables for the salad.
- To assemble the salad, combine cooked quinoa in a large bowl with chopped cucumbers, cherry tomatoes, red onion, Kalamata olives, crumbled feta cheese, and a sprinkle of fresh parsley.
- In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, 1 teaspoon of dried oregano, and salt and pepper to taste.
- Pour the dressing over the quinoa mixture and toss gently to combine.
- Taste and adjust seasoning as needed, then cover with plastic wrap or a lid and refrigerate for at least 30 minutes before serving.
- Just before serving, garnish with additional parsley and lemon wedges, if desired.
- To cook the quinoa, rinse it thoroughly in a fine mesh strainer under cold water for about 2-3 minutes.
- This will help remove any saponins, which can give the quinoa a bitter taste.
- Next, add the rinsed quinoa to a medium saucepan and add two cups of water or vegetable broth.
- Bring the mixture to a boil over high heat.
- Once boiling, reduce the heat to low and cover with a tight-fitting lid.
- Simmer for about 15-20 minutes, or until the quinoa is tender and the water has been absorbed.
- Mediterranean Quinoa Salad Recipe
Here’s how to assemble the salad:
- Add the cooked quinoa to a large bowl.
- Cut up 2 cups of cherry tomatoes and add them to the bowl with the quinoa.
- Add 1 cup of sliced red onion and 1 cup of chopped cucumber to the bowl.
- Mix in 1/4 cup of crumbled feta cheese and 1/4 cup of chopped fresh parsley.
- In a small bowl, whisk together 2 tablespoons of olive oil and 2 tablespoons of lemon juice.
- Pour the dressing over the quinoa mixture and toss to combine.
Serve immediately or cover and refrigerate for up to 24 hours before serving.
Rinse quinoa in a fine mesh strainer until water runs clear.
Rinse the quinoa in a fine mesh strainer under cold running water, stirring occasionally, until the water runs clear. This step is crucial to remove any saponins that may be present on the quinoa grains, which can give them a bitter taste.
Once the quinoa has been rinsed and drained, place it in a medium saucepan with 2 cups of water. Bring the water to a boil over high heat, then reduce the heat to low and cover the saucepan with a lid.
Cook the quinoa for about 15-20 minutes, or until the water has been absorbed and the quinoa is tender. You can check if it’s done by inserting a fork into the quinoa – if it slides in easily, it’s cooked.
While the quinoa is cooking, chop all the vegetables and fruits that will be going into the salad. This includes cucumbers, cherry tomatoes, red onion, Kalamata olives, artichoke hearts, feta cheese, and a handful of fresh parsley or dill.
Cut the cucumber in half lengthwise and slice it thinly. Cut the red onion in half from root to tip, peel away the skin, and cut into thin slices. Pit the Kalamata olives and chop them roughly. Drain and rinse the artichoke hearts if they’re canned, or roast fresh artichokes according to your preference.
Once the quinoa has finished cooking, fluff it with a fork to separate the grains. Transfer the cooked quinoa to a large bowl and let it cool slightly.
Add all the chopped vegetables and fruits to the bowl with the cooled quinoa. Toss everything together gently to combine.
Drizzle the salad with your favorite Mediterranean-style vinaigrette – we like a simple combination of extra-virgin olive oil, lemon juice, minced garlic, salt, and pepper.
Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow all the flavors to meld together. When you’re ready to serve, give the salad a good stir and adjust the seasoning if needed.
In medium saucepan, bring 2 cups of water to boil.
To cook the quinoa, start by rinsing it thoroughly under cold water to remove any impurities and excess saponins, which can give the quinoa a bitter taste. After rinsing, drain the quinoa well and set it aside.
In medium saucepan, bring 2 cups of water to boil over high heat. Once the water is boiling, add 1 cup of quinoa and reduce the heat to low. Cover the saucepan with a lid and let the quinoa cook for about 15-20 minutes or until all the water has been absorbed.
While the quinoa is cooking, prepare the salad ingredients. Chop 2 cups of mixed greens such as arugula, spinach, and lettuce.
- Cut 1 cup of cherry tomatoes in half
- Rinse and pat dry 1 cup of cucumber slices
- Crumbly feta cheese (about 1/2 cup)
- Cut 1/4 cup of red onion thinly
- Pit and chop 1/4 cup of Kalamata olives
Once the quinoa has finished cooking, fluff it with a fork to separate the grains. Let it cool down slightly.
In a large bowl, combine the cooked quinoa, chopped mixed greens, cherry tomatoes, cucumber slices, feta cheese, red onion, and Kalamata olives.
- Squeeze 2 tablespoons of fresh lemon juice over the salad
- Drizzle 1 tablespoon of olive oil over the salad
- Season with salt and pepper to taste
Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld together. Serve chilled.
Add rinsed quinoa and reduce heat to low; cover and simmer for about 15 minutes or until the water is absorbed.
Now that you have prepared the quinoa, it’s time to cook it according to the recipe instructions. First, add 2 cups of rinsed quinoa to a medium saucepan and fill with water to a depth of about 2 inches. The general rule of thumb for cooking quinoa is to use a 2:1 ratio of water to grain.
Next, reduce the heat to low and bring the mixture to a gentle simmer. It’s essential to keep an eye on the quinoa as it cooks because it can quickly go from perfectly cooked to burnt if left unattended. A good way to ensure even cooking is to place the saucepan over a medium-low heat setting.
Covering the saucepan with a lid will help retain moisture and promote even heating. As the quinoa simmers, you’ll start to notice that it begins to absorb the water, forming small curds or spirals around itself. This is a normal process for cooking quinoa and should continue until most of the water has been absorbed.
The total cooking time may vary depending on the brand or type of quinoa used, but it typically takes around 15 minutes for the water to be fully absorbed. Once you’ve reached this point, remove the saucepan from heat and let it sit, covered, for a few more minutes. This will allow any remaining moisture to evaporate and ensure that your quinoa is cooked evenly.
While the quinoa cooks, prepare the rest of the salad ingredients according to their specific instructions in the recipe. This may include chopping fresh herbs, slicing cucumbers or bell peppers, crumbling feta cheese, and making a dressing to combine everything together.
The first step in preparing this Mediterranean Quinoa Salad Recipe is to cook the quinoa. Rinse the quinoa thoroughly in a fine-mesh strainer and drain well.
Using a medium saucepan, add 2 cups of water and bring it to a boil. Once boiling, reduce heat to low, cover with a tight-fitting lid, and cook for about 15-20 minutes or until the quinoa is tender and fluffy. Remove from heat and let cool completely.
While the quinoa cooks, prepare the ingredients for the salad. Finely chop 1 cup of fresh kalamata olives, 1 cup of crumbled feta cheese, and a handful of fresh parsley leaves. Slice 1 red bell pepper into thin strips and dice 1 pint of cherry tomatoes in half.
Once the quinoa has cooled, fluff it with a fork to separate the grains. In a large bowl, combine the cooked quinoa, chopped olives, crumbled feta cheese, sliced red bell pepper, diced cherry tomatoes, and chopped fresh parsley leaves.
In a small bowl, whisk together 2 tablespoons of extra virgin olive oil, 1 tablespoon of freshly squeezed lemon juice, and 1 minced garlic clove. Season with salt and pepper to taste.
Pour the dressing over the quinoa mixture and toss gently until all the ingredients are well coated. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld together.
Assembling the Salad
- To cook the quinoa, start by rinsing one cup of quinoa thoroughly in a fine mesh strainer under cold running water.
- This step removes any bitterness and impurities from the quinoa, resulting in a better-tasting dish.
- Next, add the rinsed quinoa to a medium saucepan with two cups of water or vegetable broth.
- Bring the mixture to a boil over high heat, then reduce the heat to low and cover the saucepan with a lid.
- Cook the quinoa for about 15-20 minutes, or until all the water has been absorbed and the quinoa is tender.
- Once the quinoa is cooked, fluff it with a fork to separate the grains and let it cool to room temperature.
- To assemble the salad, start by placing the cooled quinoa in a large bowl.
- Add one cup of chopped cucumber, one cup of cherry tomatoes that have been halved, and one cup of sliced red bell pepper to the bowl with the quinoa.
- Next, add one cup of chopped Kalamata olives and 1/2 cup of crumbled feta cheese to the bowl.
- Drizzle two tablespoons of olive oil over the salad, followed by two tablespoons of freshly squeezed lemon juice.
- Add salt and pepper to taste, then toss the salad gently to combine all the ingredients.
- Cover the bowl with plastic wrap and refrigerate for at least 30 minutes before serving to allow the flavors to meld together.
- To cook the quinoa, start by rinsing it under cold water to remove any impurities. Then, add 1 cup of quinoa to a medium saucepan with 2 cups of water.
- Bring the mixture to a boil over high heat, then reduce the heat to low and cover the saucepan with a tight-fitting lid.
- Simmer for about 15-20 minutes or until the water has been absorbed and the quinoa is tender. Turn off the heat and let it cool slightly.
Meanwhile, prepare the ingredients for the salad:
- Chop 1 cup of cucumber into small pieces.
- Halve 1 cup of cherry tomatoes and place them in a large bowl with the chopped cucumber.
- Cut 1/4 cup of red onion thinly and add it to the bowl.
- Mince 2 cloves of garlic and set aside for later use.
To assemble the salad, fluff the cooked quinoa with a fork and transfer it to the bowl with the vegetables.
Drizzle 1/4 cup of olive oil and 2 tablespoons of lemon juice over the top of the quinoa.
Stir in 1 teaspoon of dried oregano and 1/2 teaspoon of salt, then sprinkle minced garlic over the salad for added flavor.
Add some crumbled feta cheese (about 1/4 cup) and chopped fresh parsley or mint leaves (about 1/4 cup) on top of the salad.
Mix everything together gently to combine. Taste and adjust seasoning as needed, then serve immediately.
In a large bowl, combine cooked quinoa, kidney beans, cucumber, feta cheese, red onion, parsley, garlic, lemon juice, salt and pepper. Mix well to incorporate all ingredients.
To prepare a delicious Mediterranean Quinoa Salad, follow these steps:
Cooking the Quinoa
Cook quinoa according to package instructions or by bringing 2 cups of water to a boil and adding 1 cup of quinoa. Reduce heat to low, cover, and simmer for about 15-20 minutes, or until all the water has been absorbed and the quinoa is tender.
Assembling the Salad
Once the quinoa has cooled, it’s time to assemble the salad:
- In a large bowl, combine 1 cup of cooked quinoa, 1 can (15 ounces) of kidney beans, drained and rinsed.
- Add 1 medium cucumber, peeled and diced.
- Crumble 1/4 cup of feta cheese into the bowl.
- Add 1/2 medium red onion, thinly sliced.
- Chop 1/4 cup of fresh parsley.
- Mince 2 cloves of garlic.
Now, let’s add some flavor to our salad:
- Squeeze 2 tablespoons of fresh lemon juice over the top of the salad.
- Season with salt and pepper to taste.
Mixing the Salad
Finally, mix all the ingredients together well to incorporate them evenly. You can use a large spoon or your hands (make sure they’re clean!) to gently toss the salad until everything is combined.
Taste and adjust seasoning as needed.
To begin with cooking the quinoa, start by rinsing 1 cup of quinoa in a fine mesh strainer under cold running water. This step helps remove any impurities and saponins, which can give quinoa a bitter taste.
Next, transfer the quinoa to a medium saucepan and add 2 cups of water or vegetable broth. Bring the mixture to a boil over high heat, then reduce the heat to low, cover with a lid, and simmer for about 15-20 minutes, or until the water is absorbed and the quinoa is tender.
While the quinoa cooks, prepare the vegetables. You can use any combination of Mediterranean-style vegetables such as cherry tomatoes, cucumber, bell peppers, red onion, and Kalamata olives. Slice the vegetables into bite-sized pieces and set aside in a separate bowl.
To assemble the salad, transfer the cooked quinoa to a large serving bowl or container. Add the prepared vegetables on top of the quinoa, followed by a drizzle of extra virgin olive oil and a sprinkle of salt and pepper to taste.
For an authentic Mediterranean flavor, add a handful of chopped fresh parsley, mint, or basil leaves to the salad. You can also squeeze a sliver of fresh lemon juice over the top for added brightness and acidity.
Now comes the most important part: tasting and adjusting seasoning as needed. Give the salad a good stir and take a bite. If it needs more salt, add a pinch or two. If it’s too oily, drizzle with a bit of water to balance it out. You can also adjust the amount of lemon juice or olive oil to suit your taste preferences.
Finally, serve the salad chilled or at room temperature, garnished with additional fresh herbs or edible flowers if desired. This quinoa salad is perfect for packing in lunchboxes, serving as a side dish for grilled meats or fish, or even enjoying as a light and satisfying meal on its own.
Remember to adjust the amount of vegetables and seasonings to suit your personal preferences and dietary needs. Feel free to get creative with different combinations of ingredients and add your own favorite Mediterranean flavors!
To cook the quinoa, start by rinsing it thoroughly under cold running water to remove any impurities and saponins, which can give the quinoa a bitter taste.
Next, drain the quinoa well and transfer it to a medium saucepan with 2 cups of water or vegetable broth. Add a pinch of salt and bring the mixture to a boil over high heat.
Once boiling, reduce the heat to low and cover the saucepan with a tight-fitting lid. Simmer for about 15-20 minutes or until all the water has been absorbed and the quinoa is tender and fluffy.
While the quinoa is cooking, prepare the vegetables for the salad. Cut the cherry tomatoes in half, slice the cucumber into wedges, and dice the red onion.
Cook the sliced eggplant and zucchini by brushing them with olive oil and grilling or sautéing them in a pan until tender and lightly browned.
Once the quinoa has finished cooking, fluff it with a fork to separate the grains and let it cool down slightly. Stir in some chopped fresh parsley, basil, and mint for added flavor and texture.
To assemble the salad, combine the cooked quinoa, cherry tomatoes, cucumber wedges, red onion, grilled eggplant, zucchini, crumbled feta cheese, and a drizzle of olive oil and lemon juice in a large bowl. Season with salt to taste and toss gently to combine all the ingredients.
Transfer the salad to individual plates or a large serving platter and garnish with additional fresh herbs if desired. Serve immediately and enjoy!
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