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ZESTY MEDITERRANEAN QUINOA SALAD
20

ZESTY MEDITERRANEAN QUINOA SALAD

NUTRITION
HEALTHY RECIPES
Feb 10, 2025

ZESTY MEDITERRANEAN QUINOA SALAD

This Zesty Mediterranean Quinoa Salad is a vibrant and refreshing dish that combines wholesome ingredients for a satisfying meal with fluffy quinoa, crisp cucumber, juicy tomatoes and aromatic fresh parsley. This salad is packed with texture and flavour. A simple dressing of lemon juice and olive oil enhances the natural freshness of the ingredients, while salt and pepper provide the perfect seasoning. This dish is ideal as a light lunch, a nutritious side or even a meal prep option for busy days. High in fibre, naturally gluten-free and rich in essential nutrients, this salad supports a healthy lifestyle without compromising on taste. This Mediterranean-inspired salad is sure to become a staple in your recipe collection, whether you enjoy it on its own or pair it with grilled vegetables or proteins.

RECIPE CATEGORY

Lunch, Side, Snack, Entrée

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

No-Cook, Quick & Easy, Prepared in Advance

OCCASION/HOLIDAY

Picnic, Potluck, Summer, Spring, Family Reunion, Light Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegetarian, Vegan, Healthy, High Fibre, Low Cholesterol, Low Fat, Low Sodium, Quick & Easy, Wheat/Gluten-Free

DISH TYPE

Salad

INGREDIENTS

There are the following ingredients for a zesty Mediterranean quinoa salad:

  • 30g quinoa, cooked
  • 1/4 cucumber, diced
  • 1 tomato, diced
  • 1 tbsp fresh parsley, chopped
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • Salt and pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 120 kcal
  • Protein: 3g
  • Carbohydrates: 14g
  • Fibre: 2g
  • Sugars: 2g
  • Fat: 6g
  • Saturated Fat: 1g
  • Sodium: 30mg

PREPARATION

  • Cook The Quinoa: If the quinoa has not been cooked, rinse it under cold water and cook it according to package instructions. Allow it to cool before assembling the salad.
  • Prepare The Vegetables: Dice the cucumber and tomato into small, even-sized pieces to ensure a well-balanced texture.
  • Chop The Parsley: Finely chop the fresh parsley to distribute its flavour evenly throughout the salad.
  • Make The Dressing: In a small bowl, whisk together the lemon juice, olive oil, salt and pepper.
  • Combine Ingredients: In a mixing bowl, add the cooked quinoa, diced cucumber, tomato and chopped parsley.
  • Toss The Salad: Pour the dressing over the salad and toss gently until all ingredients are well combined.
  • Adjust Seasoning: Taste and adjust seasoning if needed, adding more lemon juice or salt to preference.
  • Serve And Enjoy: Transfer to a serving bowl and enjoy immediately, or refrigerate for a chilled version.

PREP TIME

5 minutes

COOKING TIME

None (if quinoa is pre-cooked)

TIPS

  • Cool The Quinoa: Allow the quinoa to cool completely before mixing it with the other ingredients to prevent wilting the fresh vegetables.
  • Use Fresh Ingredients: Opt for ripe tomatoes and crisp cucumbers to enhance the salad’s overall flavour.
  • Make It Ahead: This salad tastes even better after a few hours in the fridge, allowing the flavours to meld.
  • Whisk The Dressing Well: Ensuring the lemon juice and olive oil are well combined helps the salad stay evenly coated.
  • Serve Chilled Or At Room Temperature: Both options work well, depending on preference and occasion.
  • Use A Fork To Fluff Quinoa: This prevents clumping and keeps the salad light and airy.

VARIATIONS

  • Protein Boost: Add grilled chicken, chickpeas or tofu for extra protein.
  • Cheesy Addition: Sprinkle crumbled feta or goat cheese for a creamy, tangy flavour.
  • Nutty Crunch: Mix in toasted almonds, walnuts or sunflower seeds for added texture.
  • Herb Upgrade: Replace or mix parsley with fresh mint or basil for a different herbal note.
  • Spicy Kick: Add a pinch of red pepper flakes or diced jalapeño for some heat.
  • More Veggies: Toss in diced bell peppers, red onions or shredded carrots for extra colour and crunch.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Stir before serving, as the dressing may settle at the bottom.
  • Freezing: Freezing is not recommended, as the fresh vegetables will lose their texture upon thawing.
  • Meal Prep Tip: If making ahead, keep the dressing separate and mix it in just before serving to maintain freshness.

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