ZESTY MEDITERRANEAN QUINOA SALAD WITH LEMON
Zesty Mediterranean Quinoa Salad With Lemon is a bright and nourishing dish that celebrates fresh and wholesome ingredients. The fluffy quinoa forms a light yet satisfying base, while crisp cucumber, juicy tomatoes and fragrant parsley add colour, crunch and refreshing flavour. A simple dressing of lemon juice and olive oil ties everything together, delivering a clean and zesty finish balanced with just the right touch of salt and pepper. This quinoa salad is naturally gluten-free, high in fibre and rich in nutrients, which is as nourishing as it is delicious. It is perfect as a quick lunch, side dish or meal preparation option, which can be enjoyed on its own or paired with grilled vegetables, fish or chicken. This Zesty Mediterranean Quinoa Salad With Lemon is versatile, easy to prepare and full of Mediterranean flavour. It is a delicious dish that you’ll return to time and again.
RECIPE CATEGORY
Lunch, Side, Entrée
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
No-Cook, Prepared in Advance
OCCASION/HOLIDAY
Picnic, Potluck, Summer, Spring, Family Reunion
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 Zesty Mediterranean Quinoa Salad With Lemon:
- 30 grams | 1.06 ounces | about 2½ tablespoons quinoa, cooked
- 80 grams | 2.82 ounces | ¼ medium cucumber, diced
- 120 grams | 4.23 ounces | 1 medium tomato, diced
- 1 gram | 0.04 ounces | 1 tablespoon fresh parsley, chopped
- 15 millilitres | 0.51 fluid ounces | 1 tablespoon lemon juice
- 15 millilitres | 0.51 fluid ounces | 1 tablespoon olive oil
- 5 grams | 0.05 ounces | ¼ teaspoon fine sea salt
- 30 grams | 0.01 ounces | ¼ teaspoon black pepper, freshly ground
FULL NUTRITIONAL INFORMATION
- Calories: 190 kilocalories
- Fat: 14.0 grams
- Saturated Fat: 2.0 grams
- Carbohydrate: 14.9 grams
- Sugar: 5.1 grams
- Fibre: 2.6 grams
- Sodium: 600 milligrams
- Protein: 2.7 grams
- Calcium: 31 milligrams
- Potassium: 453 milligrams
- Iron: 1.00 milligrams
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 and 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.
PREPARATION TIME
5 minutes
COOKING TIME
None
TIPS
Here are some helpful tips for Zesty Mediterranean Quinoa Salad With Lemon:
- 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: Optional 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 refrigerator, 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 and 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 Vegetables: 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 refrigerator for up to 3 days. Stir before serving, as the dressing may settle at the bottom.
- Freezing: Freezing is not recommended because the fresh vegetables will lose their texture upon thawing.
- Meal Preparation Tip: If making ahead, keep the dressing separate and mix it in just before serving to maintain freshness.
