Mediterranean Quinoa Salad
Whenever I think of a bright, fresh dish that truly captures the essence of summer, Mediterranean Quinoa Salad immediately comes to mind. I remember the first time I made this salad; it was a sunny afternoon, and I wanted something light yet satisfying for lunch. The aroma of sautéed onions filled my kitchen as I prepared the ingredients, and soon, the vibrant colors of baby spinach, sun-dried tomatoes, and kalamata olives came together in a beautiful bowl. Every bite was a burst of flavor, reminding me of my travels through the Mediterranean region. This salad has become a staple in my home, perfect for gatherings or a quick healthy meal. The best part? It’s incredibly easy to whip up. Plus, the leftovers taste even better the next day as the flavors meld together. I can’t resist diving into this refreshing dish, whether it’s for lunch or a side at dinner.
Recipe Snapshot
35 mins
15 mins
20 mins
Medium
320 kcal
10 g
Whole30, Gluten-Free, Low FODMAP
18 g
Wooden Spoon, Mixing Bowl, Skillet, Chef’s Knife, Whisk
Why You Need This Mediterranean Quinoa Salad
It’s Refreshing and Nutritious
The Mediterranean Quinoa Salad is packed with nutrients, thanks to the wholesome ingredients like quinoa, spinach, and feta cheese. Each component is not only delicious but also contributes to a balanced meal loaded with vitamins and minerals.
Perfect for Meal Prep
If you’re anything like me, busy weeks can sometimes leave healthy eating on the back burner. This salad is an excellent option for meal prep! You can make a large batch at the start of the week, and it stores beautifully in the fridge, so you have a ready-to-eat meal when life gets hectic.
Versatile and Adaptable
This dish is incredibly versatile. You can easily adjust the ingredients based on what you have on hand or even your preferences. Swap in other greens, add some grilled chicken for extra protein, or change the dressing to spice it up. The options are endless!
Great for Entertaining
Hosting a gathering? The Mediterranean Quinoa Salad is a guaranteed crowd-pleaser. Its colorful presentation and robust flavors will impress your guests, and it’s suitable for various diets. It’s a dish that invites everyone to enjoy.
Brings Back Memories
Every time I savor this salad, I’m transported back to those sunny days spent outdoors, sharing meals with friends and family. It’s more than just a recipe; it’s a feeling of connection and warmth that truly makes it special.
Recipe Ingredients for Mediterranean Quinoa Salad
When it comes to creating a delightful dish, the philosophy behind the ingredients is essential. Each ingredient in this Mediterranean Quinoa Salad plays a crucial role in balancing flavors and textures. The key players are quinoa, which serves as a protein-packed base, and baby spinach, which adds a touch of freshness. Feta cheese introduces a creamy saltiness that elevates the dish, while sun-dried tomatoes and kalamata olives bring a Mediterranean flair.
- 2 cups dry quinoa: A complete protein that forms the hearty base of this salad.
- 2.5 ounces baby spinach: Fresh and vibrant, it adds color and nutrients.
- 1/2 large red onion chopped: Provides a sweet and savory crunch when sautéed.
- 1 cup sun-dried tomatoes julienne cut, drained: These add a rich, tangy flavor that’s essential to the dish.
- 1 cup kalamata olives pitted and halved: Their briny flavor enhances the Mediterranean essence.
- 1/4 cup olive oil: Acts as a dressing and adds richness.
- 2 tablespoons cider vinegar: A tangy component that brightens the overall flavor.
- 2 tablespoons fresh lemon juice: Adds acidity and freshness.
- 1/2 teaspoon sea salt to taste: Necessary for enhancing all the flavors.
- 4 ounces feta cheese crumbles: Creamy and salty, it ties the salad together.
Mediterranean Quinoa Salad Instructions
Making a Mediterranean Quinoa Salad is straightforward, and the steps are quite enjoyable. Let’s dive into the method that transforms these ingredients into a refreshing dish.
- Prepare the quinoa according to package instructions. Rinse it thoroughly under cold water to remove any bitterness. This step is crucial for achieving a light, fluffy texture. Once it is cooked, let it cool slightly.
- While the quinoa is cooking, heat a couple of teaspoons of olive oil in a large skillet over medium heat. Add the chopped red onion and sauté until it is completely soft and golden-brown, which takes about 10 to 15 minutes. The sweet aroma will fill your kitchen.
- In a mixing bowl, whisk together the olive oil, cider vinegar, and lemon juice to create a simple dressing. This tangy mix will complement the flavors of the salad beautifully.
- Once the quinoa has finished cooking, turn off the heat and add the baby spinach to the pot. Cover the pot to allow the spinach to steam and wilt down for about 5 minutes. This method keeps the spinach vibrant and fresh.
- After the spinach has softened, stir it into the quinoa mixture and ensure it is well combined, creating a nutrient-rich base.
- Next, transfer the quinoa and spinach mix to a large serving bowl. Add in the sautéed onions, sun-dried tomatoes, kalamata olives, and feta cheese crumbles. The colors and textures will be a feast for your eyes!
- Pour the dressing over the salad and sprinkle with sea salt. Toss everything together gently until all ingredients are coated evenly with the dressing.
- Take a moment to taste the salad for flavor. Adjust the seasoning by adding more sea salt or lemon juice if necessary to suit your palate.
- Allow the salad to sit for a few minutes before serving. This resting time lets the flavors meld beautifully.
Things Worth Knowing
- Rinsing Quinoa: Always rinse the quinoa under cold water before cooking. This step removes the saponins, which can give a bitter taste.
- Cooking Quinoa: Use a ratio of 2 parts water to 1 part quinoa for perfect fluffiness.
- Serving Cold: This salad can be served immediately or chilled. It makes a refreshing dish for hot days.
- Ingredients Variability: Feel free to add or replace ingredients based on your preferences. For instance, try adding diced cucumbers or bell peppers for extra crunch.
How to Switch It Up
If you’re looking to give your Mediterranean Quinoa Salad a twist, here are some exciting ideas to consider:
- Storage: Store any leftovers in an airtight container in the fridge for up to three days. The flavors will continue to improve!
- Freezing: While it’s best enjoyed fresh, you can freeze the salad for up to a month. Just be aware that the texture may change upon thawing.
- Pairing: This salad pairs wonderfully with grilled fish or chicken. It also works well as a side dish for Mediterranean-style entrees.
- Add Protein: For a heartier meal, include grilled shrimp or chickpeas, making it even more filling.
- Herbs: Experiment with fresh herbs like parsley or mint for added flavor and freshness.
Side Dish Ideas for Mediterranean Quinoa Salad
When serving your Mediterranean Quinoa Salad, consider these delightful pairings to enhance your meal:
- Grilled Chicken: The savory flavors of grilled chicken complement the freshness of the salad.
- Roasted Vegetables: A medley of seasonal roasted vegetables adds depth and color to your meal.
- Hummus and Pita: Serve alongside creamy hummus and warm pita for a satisfying lunch or dinner.
- Stuffed Peppers: Stuffed bell peppers filled with rice and herbs create a beautiful presentation.
- Cheese Platter: A selection of cheeses, including goat and feta, pairs perfectly with the salad’s flavors.
- Bruschetta: Fresh bruschetta with tomatoes and basil can serve as a delightful appetizer before the main dish.
- Occasions: This salad is fantastic for picnics, barbecues, or even as a light meal during warmer months.
FAQ
Conclusion
The Mediterranean Quinoa Salad stands out as a vibrant, nutritious dish that brings a taste of the Mediterranean to your table. Its combination of fresh ingredients and wholesome flavors makes it a perfect choice for any meal. I encourage you to try this salad; it’s easy to prepare, and your taste buds will thank you for it. Enjoy the delightful mix of flavors and the healthy benefits that come with every bite.
Mediterranean Quinoa Salad
Equipment
- Wooden Spoon
- Mixing Bowl
- Skillet
- Chef's Knife
- Whisk
Ingredients
- 2 cups dry quinoa
- 2.5 ounces baby spinach
- 1/2 large red onion chopped
- 1 cup sun-dried tomatoes julienne cut, drained
- 1 cup kalamata olives pitted and halved
- 1/4 cup olive oil
- 2 tablespoons cider vinegar
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon sea salt to taste
- 4 ounces feta cheese crumbles
Instructions
- Prepare the quinoa according to package instructions. Rinse it thoroughly under cold water to remove any bitterness. This step is crucial for achieving a light, fluffy texture. Once it is cooked, let it cool slightly.
- While the quinoa is cooking, heat a couple of teaspoons of olive oil in a large skillet over medium heat. Add the chopped red onion and sauté until it is completely soft and golden-brown, which takes about 10 to 15 minutes. The sweet aroma will fill your kitchen.
- In a mixing bowl, whisk together the olive oil, cider vinegar, and lemon juice to create a simple dressing. This tangy mix will complement the flavors of the salad beautifully.
- Once the quinoa has finished cooking, turn off the heat and add the baby spinach to the pot. Cover the pot to allow the spinach to steam and wilt down for about 5 minutes. This method keeps the spinach vibrant and fresh.
- After the spinach has softened, stir it into the quinoa mixture and ensure it is well combined, creating a nutrient-rich base.
- Next, transfer the quinoa and spinach mix to a large serving bowl. Add in the sautéed onions, sun-dried tomatoes, kalamata olives, and feta cheese crumbles. The colors and textures will be a feast for your eyes!
- Pour the dressing over the salad and sprinkle with sea salt. Toss everything together gently until all ingredients are coated evenly with the dressing.
- Take a moment to taste the salad for flavor. Adjust the seasoning by adding more sea salt or lemon juice if necessary to suit your palate.
- Allow the salad to sit for a few minutes before serving. This resting time lets the flavors meld beautifully.
