Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Lunches > Large Salads with Olive Oil Dressing

Mediterranean Quinoa Salad with Lemon-Herb Dressing

A vibrant and flavorful Mediterranean quinoa salad perfect for a healthy and satisfying lunch. Packed with fresh vegetables, herbs, and a zesty lemon-herb dressing, this salad is a nutritional powerhouse.

Prep Time
20 minutes
Cook Time
15 minutes
Servings
4
Ingredients
  • 1 cup Quinoa
  • 2 cups Water
  • 1 medium, diced Cucumber
  • 1 cup, halved Cherry Tomatoes
  • 1/4 cup, finely diced Red Onion
  • 1/2 cup, pitted and halved Kalamata Olives
  • 1/2 cup, crumbled Feta Cheese
  • 1/4 cup, chopped Fresh Parsley
  • 2 tablespoons, chopped Fresh Mint
  • 3 tablespoons Lemon Juice
  • 4 tablespoons Olive Oil
  • 1 clove, minced Garlic
  • 1/2 teaspoon Dried Oregano
  • 1/4 teaspoon Salt
  • 1/4 teaspoon Black Pepper

Cook the Quinoa

Rinse the quinoa in a fine-mesh sieve. Combine the quinoa and water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed. Fluff with a fork and let cool.

Prepare the Vegetables

While the quinoa is cooking, dice the cucumber, halve the cherry tomatoes, finely dice the red onion, and halve the Kalamata olives. Chop the fresh parsley and mint.

Make the Lemon-Herb Dressing

In a small bowl, whisk together the lemon juice, olive oil, minced garlic, dried oregano, salt, and black pepper.

Assemble the Salad

In a large bowl, combine the cooled quinoa, cucumber, cherry tomatoes, red onion, Kalamata olives, feta cheese, parsley, and mint. Pour the lemon-herb dressing over the salad and toss gently to combine. Serve immediately or chill for later.

Nutrition Facts Estimated per 100g of product

Calories: 180, Protein: 6g, Fat: 10g, Carbohydrates: 18g, Fiber: 3g

Other Important Considerations for Nutrition

This salad is a good source of protein, fiber, and healthy fats. Quinoa is a complete protein, meaning it contains all nine essential amino acids. Olive oil provides monounsaturated fats, which are beneficial for heart health. The vegetables provide vitamins and minerals. Adjust salt to taste.

← Mediterranean Pasta with Roasted Vegetables and Herbs Mediterranean Quinoa Stuffed Peppers with Feta and Herbs →

FAQ

  • Can I make this salad ahead of time?

    Yes, you can make this salad up to a day ahead of time. Store it in an airtight container in the refrigerator. The flavors will meld together even more as it sits.
  • Can I add other vegetables to this salad?

    Absolutely! Feel free to add other Mediterranean vegetables such as bell peppers, artichoke hearts, or sun-dried tomatoes.
  • Is this salad gluten-free?

    Yes, quinoa is naturally gluten-free, making this salad suitable for those with gluten sensitivities or celiac disease. Ensure all ingredients are gluten-free if necessary.