Description
Mediterranean Quinoa Salad with Feta & Beans
Ingredients
1 cup cooked quinoa
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup red onion, finely chopped
1 cup cannellini beans (or any white beans), drained and rinsed
1/3 cup feta cheese, crumbled
1/4 cup fresh basil leaves, chopped
2 tbsp olive oil
1 tbsp lemon juice
1 tbsp red wine vinegar
1 garlic clove, minced
Salt & pepper to taste
Directions
Cook quinoa:
Prepare quinoa according to package instructions and let it cool.
Mix the dressing:
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, garlic, salt, and pepper.
Combine ingredients:
In a large bowl, mix cooked quinoa, cherry tomatoes, cucumber, red onion, beans, and chopped basil.
Add the dressing:
Pour the dressing over the salad and toss until everything is well coated.
Top with feta:
Sprinkle crumbled feta on top and garnish with extra basil leaves if desired.
Chill & serve:
Refrigerate for at least 15 minutes before serving for the best flavor!
Prep Time: 10 minutes
Cook Time: 15 minutes (for quinoa)
Total Time: 25 minutes
Servings: 4
Calories: 220 kcal per serving
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Step-by-Step Guide
Follow these detailed instructions for perfect results every time. First, cook 1 cup of quinoa in 2 cups of water or broth. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit, covered, for 5 more minutes. Fluff with a fork and spread it on a baking sheet to cool completely—this prevents a mushy salad. While the quinoa cools, prepare your vegetables and whisk the dressing in a small jar for easy emulsification. In your large serving bowl, combine the cooled quinoa, tomatoes, cucumber, onion, beans, and basil. Pour the dressing over and toss thoroughly to ensure every grain is coated. Finally, gently fold in the crumbled feta to keep it distinct.
Serving Suggestions
This versatile salad shines as a standalone light lunch or a vibrant side dish. For a complete meal, serve it alongside grilled chicken, fish like lemon-herb salmon, or lamb chops. It’s perfect for meal prep; store it in an airtight container for up to 3 days. Pack it for a picnic or potluck, as it travels well and tastes better as the flavors meld. For a beautiful presentation, serve on a large platter lined with butter lettuce leaves and garnish with whole basil sprigs and a drizzle of extra virgin olive oil.
How-to Summary
In summary: Cook and cool quinoa. Whisk oil, lemon juice, vinegar, garlic, salt, and pepper for the dressing. Combine quinoa, tomatoes, cucumber, red onion, beans, and basil in a bowl. Toss with the dressing. Gently fold in feta cheese. Chill for 15 minutes before serving to enhance the flavors.
Frequently Asked Questions
Can I make this salad ahead of time? Absolutely. You can assemble it (except for the feta) up to a day in advance. Add the feta just before serving to maintain its texture.
What can I use instead of cannellini beans? Great Northern beans, chickpeas, or even kidney beans are excellent substitutes that hold up well.
How do I store leftovers? Store in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop.
Is this recipe gluten-free and vegan adaptable? Yes, quinoa is naturally gluten-free. For a vegan version, simply omit the feta or use a plant-based alternative.
My quinoa salad turned out soggy. What happened? The most common cause is adding the dressing to warm quinoa. Always ensure the quinoa is completely cooled before mixing.
Common Mistakes to Avoid
- Using warm quinoa: This wilts the vegetables and creates a soggy, dense salad. Always cool it completely.
- Over-dressing the salad: Start with half the dressing, toss, then add more as needed. You can always add more, but you can’t take it away.
- Not rinsing canned beans: Always rinse and drain them to remove excess sodium and the starchy liquid that can muddy the dressing.
- Mincing the feta: Crumble it with your fingers for varied, rustic pieces that distribute better than uniform cubes.
Conclusion
This Mediterranean Quinoa Salad is more than just a recipe; it’s a template for a nutritious, flavorful, and endlessly adaptable meal. It combines protein-packed quinoa and beans with fresh vegetables and a zesty dressing, resulting in a dish that is as satisfying as it is colorful. Perfect for busy weeknights or special gatherings, it proves that healthy eating can be incredibly delicious and simple to achieve. Give it a try and enjoy a taste of the Mediterranean in your own kitchen.