Description
Mediterranean Quinoa Salad
Ingredients
1 cup cooked quinoa
1 cup diced cucumber
1 cup diced tomatoes
1/4 cup red onion, thinly sliced
1/2 cup canned cannellini beans, rinsed and drained
1/4 cup crumbled feta cheese
1/4 cup fresh basil leaves, chopped
For the Dressing:
3 tbsp olive oil
2 tbsp lemon juice
1 clove garlic, minced
1/2 tsp dried oregano
Salt and pepper to taste
Directions
In a large bowl, combine cooked quinoa, cucumber, tomatoes, red onion, cannellini beans, and fresh basil.
In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
Pour the dressing over the quinoa mixture and toss until everything is evenly coated.
Sprinkle crumbled feta cheese on top before serving.
Prep Time: 10 minutes
Cook Time: None! (if quinoa is pre-cooked)
Total Time: 10 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, ensure your quinoa is cooked and completely cooled to prevent a soggy salad. While it cools, dice one cup each of cucumber and tomatoes. Thinly slice a quarter cup of red onion and soak the slices in cold water for 5 minutes to mellow their sharp bite. Rinse and drain the cannellini beans. Chop the fresh basil. For the dressing, finely mince the garlic and whisk it vigorously with the olive oil, lemon juice, dried oregano, salt, and pepper. This emulsifies the dressing and infuses the oil with flavor. In your large bowl, combine the cooled quinoa, cucumber, tomatoes, drained red onion, beans, and basil. Pour the dressing over and toss thoroughly to coat. Finally, gently fold in the crumbled feta cheese just before serving to maintain its texture.
Serving Suggestions
This versatile salad shines in many settings. Serve it as a hearty, standalone lunch. It’s perfect for meal prep—store it in an airtight container for up to 3 days. Pack it for a flavorful picnic or potluck dish. For a complete dinner, pair it with grilled chicken, fish, or falafel. You can also stuff it into pita pockets or hollowed-out tomatoes for a fun presentation. A side of warm pita bread or crispy pita chips is ideal for scooping.
How-to Summary
In short: Cook and cool quinoa. Prep vegetables and soak onions. Whisk dressing ingredients until combined. Toss all salad ingredients except feta with the dressing. Gently fold in feta cheese just before serving.
Frequently Asked Questions
Can I make this salad ahead of time? Yes, for up to 3 days. Store it without the feta and dressing if possible, adding both just before serving for the best texture and freshness.
What can I use instead of feta for a dairy-free version? Kalamata olives or a sprinkle of nutritional yeast provide a similar salty, umami flavor profile without dairy.
My quinoa turned out mushy. How can I fix this? Always rinse quinoa before cooking to remove saponins. Use a 1:2 quinoa-to-water ratio, bring to a boil, then simmer covered for 15 minutes. Fluff with a fork and let it cool completely.
Can I use a different grain? Absolutely. Couscous, farro, or bulgur wheat are excellent substitutes, though cooking times will vary.
How can I add more protein? Add chickpeas, grilled shrimp, shredded chicken, or flaked tuna to make the salad even more filling.
Common Mistakes to Avoid
- Adding dressing to warm quinoa, which causes it to absorb too much liquid and become soggy.
- Skipping the step of rinsing quinoa, which can leave a bitter taste.
- Over-mixing after adding the feta cheese, causing it to break down and muddy the salad.
- Not seasoning the dressing adequately. Taste and adjust the salt, pepper, and lemon juice before tossing.
- Using wilted or low-quality fresh basil, as it’s a key flavor component.
Conclusion
This Mediterranean Quinoa Salad is more than just a recipe; it’s a template for a vibrant, nutritious, and endlessly adaptable meal. With its perfect balance of fresh vegetables, hearty quinoa, creamy feta, and zesty lemon dressing, it delivers maximum flavor with minimal effort. By following the step-by-step guide and avoiding common pitfalls, you can master this dish for quick lunches, impressive sides, or reliable meal prep. Its fresh flavors and satisfying texture make it a guaranteed favorite for any occasion.