Healthy & Special Diets > Recipes for Specific Health Conditions > Heart-Healthy Recipes > Cholesterol-Lowering Lunch Recipes

Mediterranean Quinoa Salad

A delicious and heart-healthy Mediterranean Quinoa Salad packed with cholesterol-lowering ingredients like quinoa, olive oil, vegetables, and herbs. Perfect for a satisfying and nutritious lunch.

Prep Time
15 minutes
Cook Time
20 minutes
Servings
4
Ingredients
  • 1 cup Quinoa
  • 2 cups Water
  • 1/2 Cucumber
  • 1 cup Cherry Tomatoes
  • 1/4 Red Onion
  • 1/2 cup Kalamata Olives
  • 1/4 cup Feta Cheese
  • 1/4 cup Fresh Parsley
  • 2 tablespoons Fresh Mint
  • 3 tablespoons Extra Virgin Olive Oil
  • 2 tablespoons Lemon Juice
  • 1 clove Garlic
  • 1/4 teaspoon Salt
  • 1/4 teaspoon Black Pepper

Cooking the Quinoa

Rinse the quinoa thoroughly under cold water. In a saucepan, combine the quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed and the quinoa is fluffy. Remove from heat and let it cool slightly.

Preparing the Vegetables

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

Making the Dressing

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

Assembling the Salad

In a large bowl, combine the cooked quinoa, cucumber, cherry tomatoes, red onion, Kalamata olives, feta cheese, parsley, and mint. Pour the dressing over the salad and toss gently to combine.

Serving

Serve the Mediterranean Quinoa Salad immediately or chill in the refrigerator for later. It's delicious on its own or as a side dish.

Nutrition Facts Estimated per 100g of product

Calories: 150kcal, Protein: 5g, Fat: 8g, Saturated Fat: 2g, Cholesterol: 10mg, Sodium: 200mg, Carbohydrates: 15g, Fiber: 3g, Sugar: 2g. Note: These values are estimates and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

This salad is rich in fiber, which helps lower cholesterol levels. Olive oil provides healthy fats, while the vegetables and herbs offer essential vitamins and minerals. Adjust the amount of feta cheese to control sodium content. Always consult a healthcare professional or registered dietitian for personalized dietary advice.

← Low-Potassium Cream of Wheat with Apple Compote Moderate Protein Chicken and Vegetable Stir-Fry →

FAQ

  • Can I make this salad ahead of time?

    Yes, you can prepare the quinoa and vegetables ahead of time and store them separately. Mix them with the dressing just before serving to prevent the salad from becoming soggy.
  • Can I use a different type of cheese?

    Yes, you can substitute feta cheese with goat cheese or a low-fat mozzarella for a different flavor profile.
  • Is this salad suitable for vegans?

    To make this salad vegan, simply omit the feta cheese or substitute it with a plant-based feta alternative.