Ingredients
- Quinoa: 1 cup, uncooked – The base of our salad, providing a nutty flavor and a protein-packed punch. Choose white, red, or a tri-color blend for visual appeal.
- Vegetable Broth or Water: 2 cups – Used to cook the quinoa, adding a subtle depth of flavor when using broth.
- Cucumber: 1 medium – Adds a refreshing crunch and cool flavor. English cucumbers or Persian cucumbers work well due to their thinner skin and fewer seeds.
- Tomatoes: 1 pint cherry or grape tomatoes – Bursting with sweetness and acidity, they bring a juicy element to the salad. Halve or quarter them for easy eating.
- Red Onion: ½ medium – Offers a sharp, pungent flavor that complements the other ingredients. Finely dice it for a less overpowering taste.
- Kalamata Olives: ½ cup, pitted – Provides a salty, briny, and distinctly Mediterranean flavor. Choose pitted olives for convenience.
- Feta Cheese: ½ cup, crumbled – Adds a creamy, tangy, and salty element that melts in your mouth. Opt for feta packed in brine for the best flavor and texture.
- Fresh Parsley: ½ cup, chopped – Brings a fresh, herbaceous note and vibrant green color. Flat-leaf parsley (Italian parsley) is recommended for its robust flavor.
- Fresh Mint: ¼ cup, chopped – Adds a cooling, refreshing, and slightly sweet flavor that elevates the salad. Spearmint or peppermint work beautifully.
- Lemon: 1 large – The star of the dressing, providing bright acidity and citrusy flavor. You’ll need both the juice and zest.
- Extra Virgin Olive Oil: ¼ cup – The foundation of the Mediterranean diet, adding richness, healthy fats, and a fruity flavor. Choose a good quality olive oil for the best taste.
- Garlic: 1 clove – Adds a pungent, savory depth to the dressing. Mince or press it finely.
- Dried Oregano: 1 teaspoon – Provides a warm, earthy, and slightly bitter flavor that is characteristic of Mediterranean cuisine.
- Salt: To taste – Enhances the flavors of all ingredients. Use sea salt or kosher salt for best results.
- Black Pepper: To taste – Adds a touch of spice and complexity. Freshly ground black pepper is highly recommended.
Instructions
- Cook the Quinoa: Rinse the quinoa in a fine-mesh sieve under cold water for a minute to remove any saponins, which can make it taste bitter. In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed and the quinoa is fluffy. Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork and let it cool completely. This is a crucial step, as warm quinoa will wilt the fresh vegetables.
- Prepare the Vegetables: While the quinoa is cooking and cooling, prepare the vegetables. Wash and dry the cucumber, tomatoes, parsley, and mint. Dice the cucumber into small cubes, halve or quarter the cherry tomatoes, finely chop the red onion, parsley, and mint. Pit and halve the Kalamata olives if they are large. Crumble the feta cheese and set aside.
- Make the Lemon Vinaigrette: In a small bowl, whisk together the juice and zest of one lemon, extra virgin olive oil, minced garlic, dried oregano, salt, and black pepper. Whisk vigorously until the dressing is emulsified and slightly thickened. Taste and adjust seasonings as needed. You may want to add a pinch more salt, pepper, or lemon juice to balance the flavors.
- Assemble the Salad: In a large bowl, combine the cooled quinoa, diced cucumber, halved or quartered cherry tomatoes, finely chopped red onion, halved Kalamata olives, crumbled feta cheese, chopped fresh parsley, and chopped fresh mint.
- Dress the Salad: Pour the lemon vinaigrette over the salad ingredients. Toss gently but thoroughly to ensure that all the ingredients are evenly coated with the dressing. Be careful not to over-mix, especially with the feta, as it can become mushy.
- Chill (Optional but Recommended): For the best flavor, cover the salad and refrigerate it for at least 30 minutes before serving, or up to a few hours. This allows the flavors to meld together and the salad to become even more refreshing. If you are short on time, you can serve it immediately, but chilling enhances the taste significantly.
- Serve and Enjoy: Before serving, give the salad another gentle toss. Taste and adjust seasonings if needed. You might want to add a squeeze of fresh lemon juice or a drizzle of extra virgin olive oil just before serving. Serve chilled or at room temperature. This salad is delicious on its own, as a side dish, or as a topping for grilled vegetables or falafel.
Nutrition
- Serving Size: one normal portion
- Calories: 350
- Fat: 20g
- Protein: 10g