Healthy Mediterranean Salad with Quinoa

Looking for a refreshing and nutritious dish that is packed full of vitamins, antioxidants, and essential nutrients? Try this Healthy Mediterranean Salad with Quinoa recipe! This versatile salad not only satisfies your taste buds but also provides you with a balanced meal. With its combination of fresh vegetables, healthy grains, and protein-rich ingredients, it’s perfect for a light lunch or a side dish to complement any main course.

The key to this delicious Mediterranean-inspired dish is the vibrant mix of fresh herbs, crunchy vegetables, and savory quinoa. You can customize it according to your preferences by adding extra olive oil, lemon juice, or even some feta cheese if you like. The best part? It's low in calories but high in flavor.

Ingredients:

• 1 cup uncooked quinoa
• 2 cups vegetable broth (low-sodium preferred)
• 2 large tomatoes, diced finely
• 1 cucumber, sliced thinly
• 1 red onion, chopped finely
• 1/4 cup fresh parsley leaves, chopped finely
• 1/3 cup feta cheese, crumbled (optional)
• Salt to taste
• Freshly ground pepper to taste
• Olive oil for dressing
• Lemon juice

Cooking Time: 45 minutes

Number of Servings: 4 servings

Steps to Prepare Healthy Mediterranean Salad with Quinoa

To start, prepare the quinoa by cooking it in a pot using vegetable broth. Once the liquid starts boiling, add the uncooked quinoa and reduce heat. Cover the lid tightly and simmer until all the liquid is absorbed into the grains (about 15 minutes).

During this time, you can proceed with preparing your salad ingredients. Dice tomatoes finely, slice cucumber thinly, chop red onions, and gather fresh parsley leaves. If using feta cheese, crumble it up as well.

Once the quinoa is fully cooked and soft but not mushy, fluff it gently with a fork to separate each grain. It’s now ready to be used in your Mediterranean salad.

In another bowl, mix together diced tomatoes, sliced cucumber, chopped red onions, and finely chopped parsley leaves. Season this mixture generously with salt and freshly ground pepper; toss until everything is evenly distributed. Drizzle the seasoned vegetables over the cooked quinoa. Then, add crumbled feta cheese on top for extra flavor if desired.

Finally, drizzle olive oil and squeeze fresh lemon juice onto your salad. Toss again to combine all flavors thoroughly before serving immediately. This will ensure that every bite captures a perfect balance of freshness, crunchiness, and richness from the various components combined together.

Nutritional Benefits

This Healthy Mediterranean Salad with Quinoa is an excellent source of fiber due to its high content in quinoa which helps improve digestion and promotes fullness. It also contains essential amino acids thanks to its plant-based protein content, making it suitable for vegetarians and vegans alike.

• Quinoa provides about 12 grams per serving
• Fresh vegetables such as tomatoes provide antioxidants that fight off free radicals in the body.
• Cucumber contributes hydration while feta cheese adds calcium and probiotics beneficial to gut health.

Enjoy your meal knowing you're consuming not just tasty food but also beneficial nutrients essential for maintaining good health!

Variations & Tips

If you want more texture in your salad, consider adding some avocado chunks or grilled chicken breast pieces. For those who prefer less acidic dishes, omit the lemon juice entirely or replace it with orange juice instead.

Storage Instructions: Store leftover portions of this salad refrigerated within two days. Ensure that all ingredients remain fresh and don't dry out by storing them separately before combining them right before consumption.

This versatile recipe offers endless possibilities for customization based on personal preferences and dietary restrictions. Whether you're looking to start your day with a hearty breakfast or end it with an energizing dinner, this salad will surely be a favorite addition to your meal rotation!