Mediterranean Quinoa Salad Recipe - Kerala Food Channel
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Mediterranean Quinoa Salad Recipe: How to make Mediterranean Quinoa Salad?

ByFood & Recipes Channel

This Mediterranean Quinoa Salad is a vibrant, nutrient-packed dish that perfectly embodies the flavors of the Mediterranean. Bursting with fresh vegetables, protein-rich quinoa, and a zesty lemon dressing, this salad combines textures and tastes that are both refreshing and satisfying. It’s not just a meal; it’s a celebration of wholesome ingredients that nourish the body and delight the palate. Whether served as a main dish or a side, this salad is versatile enough for any occasion and can be prepared in under 30 minutes.

Ingredients:

For the Salad:

  • 1 cup quinoa (rinsed)
  • 2 cups water or vegetable broth
  • 1 cup cherry tomatoes (halved)
  • 1 cucumber (diced)
  • 1 bell pepper (diced, any color)
  • 1/2 red onion (finely chopped)
  • 1/2 cup Kalamata olives (pitted and halved)
  • 1/2 cup feta cheese (crumbled)
  • 1/4 cup fresh parsley (chopped)
  • 1/4 cup fresh mint (chopped)

For the Dressing:

  • 1/4 cup olive oil
  • 2 tablespoons lemon juice (freshly squeezed)
  • 1 teaspoon dried oregano
  • 1 garlic clove (minced)
  • Salt and pepper (to taste)

Instructions:

  1. Cook the Quinoa:
    • In a medium saucepan, combine the rinsed quinoa and water (or vegetable broth). Bring to a boil over medium-high heat.
    • Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes.
  2. Prepare the Vegetables:
    • While the quinoa cooks, prepare the vegetables. In a large mixing bowl, combine the cherry tomatoes, cucumber, bell pepper, red onion, Kalamata olives, parsley, and mint.
  3. Make the Dressing:
    • In a small bowl, whisk together the olive oil, lemon juice, dried oregano, minced garlic, salt, and pepper until well combined.
  4. Combine Ingredients:
    • Once the quinoa has cooled slightly, fluff it with a fork and add it to the bowl of vegetables. Pour the dressing over the salad and toss gently to combine.
  5. Add Feta:
    • Gently fold in the crumbled feta cheese, being careful not to break it up too much.
  6. Taste and Adjust:
    • Taste the salad and adjust the seasoning with more salt, pepper, or lemon juice if desired.
  7. Serve:
    • Serve immediately or refrigerate for 30 minutes to allow the flavors to meld. This salad can be enjoyed cold or at room temperature.

Serving Suggestions:

  • Pair this Mediterranean Quinoa Salad with grilled chicken or fish for a complete meal.
  • Serve alongside whole-grain pita bread and hummus for a delightful Mediterranean feast.
  • For a refreshing beverage, consider a glass of iced herbal tea or a light white wine, such as Sauvignon Blanc.

Nutritional Information:

This Mediterranean Quinoa Salad is not only delicious but also packed with nutritional benefits:

  • Quinoa is a complete protein, providing all nine essential amino acids, making it an excellent choice for vegetarians.
  • Vegetables like tomatoes, cucumbers, and bell peppers are rich in vitamins A and C, as well as antioxidants.
  • Olive oil is a heart-healthy fat that is known for its anti-inflammatory properties.
  • Feta cheese adds calcium and flavor while being lower in fat than many other cheeses.

Overall, this dish is a great source of protein, healthy fats, and essential vitamins, making it a balanced option for any meal.

FAQs:

  1. Can I make this salad ahead of time?
    • Yes! This salad can be made a few hours in advance or even the day before. Just keep it in the refrigerator and add the feta just before serving to keep it fresh.
  2. Can I substitute the quinoa with another grain?
    • Absolutely! You can use bulgur, farro, or couscous as alternatives. Just adjust the cooking times according to the grain used.
  3. Is this salad gluten-free?
    • Yes, quinoa is naturally gluten-free, making this salad a great option for those with gluten sensitivities.
  4. What other vegetables can I add?
    • Feel free to get creative! Roasted zucchini, artichoke hearts, or spinach can all add different flavors and textures.
  5. How long will leftovers last in the fridge?
    • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Just give it a good stir before serving.

This Mediterranean Quinoa Salad is not only a quick and easy dish to prepare, but it also serves as a fantastic introduction to the Mediterranean diet, emphasizing fresh ingredients and bold flavors. Enjoy your culinary journey into the heart of the Mediterranean!

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