Did you know quinoa isn’t a grain? It’s a protein-packed seed that cooks like one! With 8 grams of protein per cup, it’s a superfood star. This recipe makes a nutritious meal for 6 in just 40 minutes, with a 4.98 out of 5 rating from over 100 cooks.

I’m excited to share this healthy salad recipe with you. It’s not just another salad. It’s a Mediterranean feast that’s gluten-free and full of flavor. Every bite is a celebration of taste and nutrition, with crisp cucumbers and tangy feta.

Ready to make a salad that’s good for you and tastes amazing? Let’s make this quinoa salad recipe. Your lunch game is about to get a big boost!

Introduction to This Protein-Packed Mediterranean Dish

Get ready to fall in love with our Mediterranean quinoa salad! It’s a game-changer for anyone wanting to eat healthier without losing flavor. It’s full of nutrients, easy to make, and great for meal prep.

Health Benefits of Quinoa

Quinoa is a nutritional powerhouse in this salad. It’s a complete protein from plants, with all nine essential amino acids. With 4g of protein and 4g of fiber, it’s very filling.

Why This Recipe Stands Out

Our Mediterranean quinoa salad recipe is versatile and full of flavor. It mixes quinoa with fresh veggies like cucumber, tomatoes, and avocado. The ginger-curry dressing gives it a unique twist, unlike other quinoa recipes.

Perfect for Meal Prep and Gatherings

This salad is great for meal prep. Make a big batch on Sunday and enjoy it all week. It serves 10-12 as a side or 5 as a main meal. Prep time is just 20 minutes, and it’s ready in about an hour, perfect for busy days or gatherings.

Essential Ingredients for the Perfect Quinoa Salad

Let’s explore the key ingredients for a delicious quinoa salad. We’ll choose the best ingredients for a dish that’s both tasty and healthy.

Selecting and Preparing the Quinoa

White quinoa is my top choice for this recipe. To cook it, use 2 cups of water for every 1 cup of quinoa. First, rinse it to remove any bitterness. It cooks in about 15 minutes and needs 5 minutes to rest for the perfect fluffiness.

Fresh Vegetables and Mix-ins

For a vibrant salad, add these veggies:

• 1 medium cucumber (1 cup)
• 1 medium bell pepper (1 cup)
• 3/4 cup chopped red onion
• 1 cup chopped parsley

Want more? Add 1 cup of grated carrots or chopped broccoli stems.

Dressing Components

The dressing is what holds it all together. Here’s what you need:

• 1/4 cup extra virgin olive oil
• 1/4 cup lemon juice (about 2-3 lemons)
• 1 teaspoon Dijon mustard
• 1/2 teaspoon honey
• Salt and pepper to taste

Optional Add-ins and Variations

Make your quinoa salad unique with these extras:

• Quinoa salad with chicken: Add grilled chicken for extra protein
• Quinoa salad feta: Crumble in some tangy feta cheese
• 1/2 cup nuts or seeds (walnuts, pine nuts, or sunflower seeds)
• 1/4 cup dried fruit (blueberries or cranberries)

This recipe makes 4 main dishes or 8 side salads. It’s great for meal prep, lasting 4 days in the fridge. Each serving has 282 calories and 8.8g of protein, making it a nutritious choice.

Step-by-Step Cooking Instructions

Ready to make a tasty quinoa salad? Let’s start with the main ingredient! To cook the quinoa, you’ll need a medium saucepan and about 15 minutes. For every cup of quinoa, use 1-2/3 cups of water. This ratio makes the grains fluffy.

First, rinse 1 cup of quinoa in a fine-mesh strainer. This step removes any bitterness. Then, pour the rinsed quinoa and water into your saucepan. Bring it to a boil over high heat.

Once boiling, lower the heat, cover the pan, and let it simmer for 15 minutes.

After 15 minutes, take the saucepan off the heat. Keep it covered and let it sit for 5 more minutes. This rest time helps the quinoa absorb any remaining water. Fluff with a fork and let it cool while you prep other ingredients.

Now that your quinoa is cooked, it’s time to assemble your salad. Mix in chopped veggies like cherry tomatoes, grated carrots, and diced cucumber. Add some protein with a can of chickpeas. For extra flavor, toss in crumbled feta cheese and a zesty dressing made with olive oil and lemon juice.

This recipe yields 4 servings, each packed with 263 calories, 7g of protein, and 5g of fiber. It’s a nutritious meal that’s gluten-free and can easily be made vegan by skipping the feta. Enjoy your homemade quinoa salad!

Tips for Making the Best Quinoa Salad

Ready to take your quinoa salad to the next level? Here are some expert tips to make your dish stand out!

Proper Quinoa Cooking Techniques

Cooking quinoa right is key. Use a 1:2 ratio of quinoa to water and cook for 15 minutes. Then, let it rest for another 15 minutes off the heat. This way, you get fluffy, slightly chewy quinoa every time.

Remember to rinse your quinoa before cooking. This step removes any bitterness.

Storage and Make-Ahead Options

This salad is perfect for meal prep! Store it in an airtight container in the fridge for up to 5 days. The flavors get even better over time, making it tastier on day two or three.

For the best taste, chill your salad for 30-60 minutes before serving.

Serving Suggestions

Your quinoa salad is super versatile! Enjoy it as a light main dish or a side with grilled chicken or fish. Try stuffing it into bell peppers or tomatoes for a fun twist.

Each 0.5 cup serving is packed with 174 calories, 20g carbs, 4g protein, and 4g fiber. It’s gluten-free and great for any meal.

Conclusion

This healthy quinoa salad recipe is a game-changer for your meal planning. It’s packed with nutrients and perfect for summer. With 222 calories per cup of cooked quinoa, you get a lot of nutrition.

It’s also very flexible. You can make it vegan by using avocado instead of feta. Just remember, avocado salads are best eaten within two days for freshness. The dressing, made from olive oil, sea salt, and black pepper, enhances the flavors without overpowering them.

Quinoa has been around for thousands of years, from the Andes Mountains to the world today. This recipe makes 12 servings, great for parties or meal prep. It only takes 40 minutes to prepare, including cooking and cooling. So, why not try this quinoa salad? It’s a tasty way to improve your diet and explore new flavors.

FAQ – Quinoa Salad

Quinoa Salad Recipe

A protein-packed Mediterranean quinoa salad featuring fresh vegetables, a zesty dressing, and optional add-ins like feta cheese and nuts. It's perfect for meal prep and gatherings.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 15 minutes mins

Total Time 40 minutes mins

Course Main Course, Side Dish

Cuisine Mediterranean

Servings 4 servings

Calories 263 kcal

Ingredients

  

• Quinoa:
• 1 cup quinoa
• 2 cups water
• Fresh Vegetables and Mix-ins:
• 1 medium cucumber 1 cup
• 1 medium bell pepper 1 cup
• 3/4 cup chopped red onion
• 1 cup chopped parsley
• Optional: 1 cup grated carrots or chopped broccoli stems
• Dressing Components:
• 1/4 cup extra virgin olive oil
• 1/4 cup lemon juice about 2-3 lemons
• 1 teaspoon Dijon mustard
• 1/2 teaspoon honey
• Salt and pepper to taste
• Optional Add-ins and Variations:
• Grilled chicken for extra protein
• 1/2 cup crumbled feta cheese
• 1/2 cup nuts or seeds walnuts, pine nuts, sunflower seeds
• 1/4 cup dried fruit blueberries or cranberries

Instructions

 

• Prepare the Quinoa:
• Rinse 1 cup of quinoa in a fine-mesh strainer.
• In a medium saucepan, bring 2 cups of water to a boil.
• Add quinoa, reduce heat, cover, and simmer for 15 minutes.
• Remove from heat and let sit, covered, for 5 minutes.
• Fluff with a fork and let it cool.
• Prepare the Vegetables:
• Chop cucumber, bell pepper, red onion, and parsley.
• If using, grate carrots or chop broccoli stems.
• Make the Dressing:
• In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper.
• Assemble the Salad:
• In a large bowl, combine cooked quinoa and chopped vegetables.
• Add any optional ingredients like feta, nuts, or dried fruit.
• Pour dressing over salad and toss to combine.
• Serve & Store:
• Chill for 30–60 minutes for best flavor.
• Store in an airtight container in the fridge for up to 5 days.

Notes

• To make it vegan, omit feta cheese or replace it with avocado.
• For meal prep, store ingredients separately and mix before serving.
• The salad tastes even better after a day as flavors meld together.

Keyword Quinoa salad, Mediterranean quinoa salad, healthy salad, gluten-free salad, meal prep salad