Greek Quinoa Salad is a vibrant and nutritious dish that combines the wholesome goodness of quinoa with the bold flavors of Greek cuisine. This salad is packed with fresh vegetables, tangy feta cheese, and a zesty lemon dressing that will tantalize your taste buds. Whether you’re looking for a healthy lunch option or a side dish for your next gathering, this Greek Quinoa Salad is sure to impress. Follow this comprehensive guide to create the best Greek Quinoa Salad that’s perfect for any occasion.
Ingredients for Greek Quinoa Salad
To prepare this refreshing Greek Quinoa Salad, you will need the following ingredients:
For the Salad:
- 1 cup quinoa, rinsed and drained
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- ½ cup red onion, finely chopped
- ½ cup Kalamata olives, pitted and sliced
- ¼ cup crumbled feta cheese
- ¼ cup fresh parsley, chopped
- ¼ cup fresh mint leaves, chopped (optional)
For the Dressing:
- ¼ cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice (about 1 lemon)
- 1 teaspoon dried oregano
- 1 clove garlic, minced
- ½ teaspoon salt
- ¼ teaspoon black pepper
How to Make Greek Quinoa Salad
1. Prepare the Quinoa
- Cook Quinoa: In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes.
- Fluff Quinoa: After the quinoa has rested, uncover and fluff it with a fork to separate the grains. Transfer the cooked quinoa to a large mixing bowl and let it cool to room temperature.
2. Prepare the Vegetables
- Chop Vegetables: While the quinoa is cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. Slice the Kalamata olives and crumble the feta cheese.
- Chop Herbs: If using, chop the fresh parsley and mint leaves. These herbs add a burst of freshness and flavor to the salad.
3. Make the Dressing
- Combine Ingredients: In a small bowl or jar, combine the extra-virgin olive oil, fresh lemon juice, dried oregano, minced garlic, salt, and black pepper. Whisk or shake until the dressing is well blended.
- Adjust Seasoning: Taste the dressing and adjust the seasoning if necessary. You may add more lemon juice or salt according to your preference.
4. Assemble the Salad
- Combine Ingredients: Add the chopped vegetables, olives, and feta cheese to the bowl with the cooled quinoa. Gently toss to combine the ingredients.
- Add Dressing: Pour the prepared dressing over the salad and toss gently to coat all the ingredients evenly.
- Add Herbs: Sprinkle the chopped parsley and mint leaves over the salad, and give it one final toss to distribute the herbs throughout.
5. Chill and Serve
- Chill: For the best flavor, cover the salad and refrigerate it for at least 30 minutes before serving. This allows the flavors to meld and enhances the overall taste.
- Serve: Serve the Greek Quinoa Salad chilled or at room temperature. It makes a great side dish or can be enjoyed as a light and nutritious main course.
About the Main Ingredients
Quinoa
Quinoa is a nutrient-dense seed that is often used as a grain substitute. It is rich in protein, fiber, and essential amino acids, making it a complete protein source. Quinoa is also gluten-free and has a mild, nutty flavor that pairs well with a variety of ingredients.
Cherry Tomatoes
Cherry tomatoes are small, sweet tomatoes that add a burst of flavor and color to the salad. They are rich in vitamins A and C, as well as antioxidants, which contribute to overall health.
Cucumber
Cucumber adds a refreshing crunch to the salad. It is low in calories and high in water content, making it a hydrating and healthy ingredient. Cucumbers also provide a good amount of vitamins and minerals.
Red Onion
Red onion adds a sharp, tangy flavor to the salad. It is rich in antioxidants and contains compounds that may have anti-inflammatory and heart-healthy benefits.
Kalamata Olives
Kalamata olives are dark purple olives with a distinct, rich flavor. They are a good source of healthy fats, antioxidants, and essential minerals like iron and calcium.
Feta Cheese
Feta cheese is a tangy and creamy cheese that complements the flavors of the salad. It adds a touch of richness and is lower in fat compared to many other cheeses. Feta is also a good source of calcium and protein.
Fresh Herbs
Fresh parsley and mint add a burst of freshness and flavor to the salad. Herbs not only enhance the taste but also provide additional health benefits, including vitamins and antioxidants.
Dressing Ingredients
The dressing for this salad combines extra-virgin olive oil, lemon juice, oregano, and garlic to create a zesty and flavorful sauce. Olive oil provides healthy fats, while lemon juice adds brightness and acidity. Oregano and garlic enhance the overall flavor profile.
This Greek Quinoa Salad is not only delicious but also packed with nutrients and flavors. It’s perfect for a light lunch, a satisfying dinner, or a side dish at any gathering. Enjoy the vibrant and fresh taste of this healthy salad that combines the best of Greek cuisine with the wholesome goodness of quinoa.
