Description
Mediterranean Quinoa Salad combines fluffy quinoa, crisp vegetables, creamy feta, salty capers, fresh parsley, and a bright lemon vinaigrette. It works well for dinner, lunch, or meal prep.
Ingredients
1 cup uncooked quinoa, rinsed
2 cups water
2 small bell peppers, diced
1 English cucumber, diced
1/2 medium red onion, diced
1/4 cup capers, drained
1/4 cup fresh parsley, roughly chopped
4 ounces feta cheese, crumbled
1/3 cup extra virgin olive oil
1/4 cup fresh lemon juice
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 garlic clove, minced
Kosher salt, to taste
Ground black pepper, to taste
Instructions
1. Add the olive oil, lemon juice, Dijon mustard, honey, garlic, salt, and black pepper to a small bowl or jar. Whisk or shake until the dressing becomes smooth.
2. Add the rinsed quinoa and water to a saucepan. Bring the mixture to a boil.
3. Reduce the heat to a gentle simmer. Cover the saucepan and cook for about 15 minutes, or until the quinoa absorbs the water.
4. Remove the saucepan from the heat. Keep it covered and let the quinoa rest for 5 minutes.
5. Spread the cooked quinoa on a baking sheet. Let it cool for about 15 minutes.
6. Add the cooled quinoa, bell peppers, cucumber, red onion, capers, parsley, and feta cheese to a large bowl.
7. Pour the lemon vinaigrette over the salad.
8. Toss gently until the dressing coats all the ingredients.
9. Serve immediately or refrigerate briefly to let the flavors blend.
Notes
Let the quinoa cool fully before mixing it with the vegetables so they stay crisp.
Cooling the quinoa on a baking sheet helps prevent clumping.
Use block feta packed in brine for the best texture.
Any quinoa variety works, although tri color quinoa adds more visual appeal.
Replace the capers with halved or quartered olives when needed.
Adjust the amount of dressing to suit your taste.
The salad tastes even better after chilling because the flavors blend.
Store leftovers in an airtight container in the refrigerator for 4 to 5 days.
For make ahead storage, keep the dressing separate until serving.
Refresh dry salad with a little olive oil or fresh lemon juice.
Add extra feta and parsley before serving for a fresh finish.
Optional additions include diced cooked chicken, flaked cooked salmon, or diced avocado added just before serving.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 of 6 servings
- Calories: 290
- Sugar: 4 g
- Sodium: 437 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 26 g
- Fiber: 4 g
- Protein: 8 g
- Cholesterol: 17 mg