Greek Quinoa Salad
A refreshing and hearty salad featuring fluffy quinoa, crisp cucumber, juicy tomatoes, and briny olives. Tossed in a zesty lemon-herb vinaigrette, it's a perfect light lunch or side dish.
For 4 servings
Cook and cool the quinoa
In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the water is absorbed. Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork and spread on a baking sheet to cool completely.
TIPRinsing the quinoa thoroughly removes its natural saponin coating, which can taste bitter.Prepare the vegetables and cheese
- While the quinoa cools, dice the cucumber, halve the cherry tomatoes, and finely chop the red onion.
- Halve the kalamata olives and crumble the feta cheese.
- Combine all chopped vegetables, olives, and feta in a large mixing bowl.
Whisk the vinaigrette
In a small bowl or jar, combine the olive oil, red wine vinegar, lemon juice, minced garlic, dried oregano, salt, and black pepper. Whisk or shake well until the dressing is emulsified.
TIPMaking the dressing in a jar with a lid makes it easy to mix and store any leftovers.Combine and toss the salad
Add the cooled quinoa to the large bowl with the vegetables. Pour the vinaigrette over the top and toss gently until everything is well combined. Serve immediately or chill for 30 minutes to allow the flavors to meld.
TIPEnsure the quinoa is at room temperature before tossing to keep the cucumber and onion crisp.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a nuttier flavor, toast the dry, rinsed quinoa in the saucepan for a minute before adding water.
- 2To reduce sodium further, rinse the feta cheese and olives under cold water before adding them to the salad.
- 3For meal prep, store the quinoa, chopped vegetables, and dressing in separate containers. Combine just before serving to maintain freshness.
- 4Add a handful of fresh parsley or mint for an extra layer of fresh, herbaceous flavor.
Adapt it for your goals.
Vegan
Omit the feta cheese or replace it with a plant-based feta alternative to make this salad fully vegan.
high proteinHigh protein
Add 1 cup of canned chickpeas (rinsed and drained) or sliced grilled chicken breast for a substantial protein boost.
gluten freeGluten free
This recipe is naturally gluten-free as quinoa is a gluten-free grain. Always ensure your ingredients are certified GF if you have a severe intolerance.
kid friendlyKid friendly
Serve the components separately for picky eaters. Reduce the amount of red onion and use a milder olive.
Why this is on our healthy list.
Complete Protein Source
Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein source that's excellent for muscle repair and growth.
Rich in Fiber
With high fiber content from quinoa and fresh vegetables, this salad supports digestive health, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Heart-Healthy Fats
The extra virgin olive oil provides monounsaturated fats, which are known to support cardiovascular health by helping to reduce bad cholesterol levels.
Packed with Antioxidants
Tomatoes, onions, and other vegetables in the salad are rich in antioxidants that help protect your body from damage by free radicals.
Frequently asked questions
Yes, it's a very healthy dish. It's packed with complete protein and fiber from quinoa, vitamins and minerals from fresh vegetables, and healthy monounsaturated fats from olive oil. It's a well-balanced meal.
