Mediterranean Quinoa Salad
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This Mediterranean Quinoa Salad is packed with vibrant colors, bold flavors, and nutritious ingredients, and it is a perfect choice for a light lunch or a side dish. The combination of fluffy quinoa, crisp cucumbers, juicy tomatoes, tangy feta cheese, and briny olives creates an incredible combination of flavors that will transport you straight to the sunny shores of the Mediterranean. Whether you're a seasoned quinoa enthusiast or new to this ancient grain, this salad is sure to become a favorite in your recipe repertoire.
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A Quick & Easy Salad with Good-for-You Ingredients
This recipe comes together quickly and includes fresh ingredients that are so good for you!
Quinoa is gluten free, high in fiber, and helps keep cholesterol and blood sugar levels in check. It helps lower the risk of heart disease and diabetes and is filled with antioxidants, B vitamins, and iron. The high fiber content also helps prevent constipation.
Red onions are antioxidant powerhouses that protect your cells from damage, supports your immune system and nerve function, and aids in red blood cell production. Their anti-inflammatory properties lower your risk of developing heart disease, high blood pressure, and blood clots, and they support healthy cholesterol levels.
Bell peppers come in a variety of colors including red, orange, yellow, and green. These peppers are high in Vitamin C, which supports the immune system, helps with wound healing, helps the body absorb iron found in other plants, and reduces free radicals through their antioxidant properties. (reference) Bell peppers are also high in Vitamin A, Vitamin B6, fiber, folate, and Vitamin E.
Cucumbers are great for hydration due to their high water content. They are low in calories but high in antioxidant and anti-inflammatory properties. Cucumbers are high in Vitamin K, which helps support healthy blood flow and blood clotting function. They have also been found to decrease the risk of some cancers and support cardiovascular health by supporting a healthy blood pressure and helping to prevent atherosclerosis. (reference)
Cherry tomatoes are high in Vitamin C, which supports your immune system and reduces free radicals in the body. Their consumption has also been found to reduce the risk of stroke, osteoporosis, and prostate cancer due to certain compounds they include. (reference) They are also high in Vitamin A, Vitamin E, and potassium.
Olives are an excellent source of healthy fats that are essential for healthy brain and heart function. The oleic acid found in olives is known to decrease inflammation and reduces the risk of heart disease. Olives are also high in Vitamin E (a powerful antioxidant), copper, calcium, and iron. (reference)
Feta cheese, when made with sheep’s milk, is high in calcium and phosphorus, which supports bone health. It supports a healthy gut with probiotics and is high in Conjugated linoleic acid (CLA), a fatty acid that has been found to prevent diabetes and some cancers. (reference)
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Servings: 4
Ingredients:
1 cup quinoa, dry
1 red or yellow bell pepper, diced
1/2-1 cup cucumber, diced
1/2-1 cup cherry tomatoes, cut in halves
1/2 red onion, diced
1/2 cup black or green olives
1/2 cup feta cheese, crumbled (leave out to make this recipe dairy free)
fresh cilantro leaves, about 1/4 cup
Directions:
Cook the quinoa by bringing 2 cups of water to a boil. Once the water is boiling, add the quinoa, cover it with a lid, and turn the heat down to a simmer.
Keep the lid on the pot and allow to simmer for 10-15 minutes, until all of the water has been absorbed by the quinoa.
Remove the lid and fluff the quinoa with a fork.
Add all the remaining ingredients and serve.
This salad can be served warm or cold.
Nutrition:
Calories: 226 | Total Fat: 10 g | Total Carb: 28 g | Protein: 8 g | Fiber: 4 g | Sugar: 4 g
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