Sunshine on a Plate Mealprep Mediterranean Quinoa Salad

Recipe Introduction

Quick Hook

Ever feel like you are stuck in a lunchtime rut? This Mediterranean Quinoa Salad Recipe Meal is your ticket to sunshine on a plate.

The zesty lemon dressing and salty feta deliver a flavour explosion that will brighten any day.

Brief Overview

This salad hails from the sunny shores of the Mediterranean. It's super easy, taking about 45 minutes to make. This recipe yields 4-5 servings, perfect for meal prep or a light dinner.

Main Benefits

This salad is packed with protein and fiber. This healthy quinoa salad recipe will keep you full and energised. It's perfect for a quick lunch, potluck, or BBQ.

This recipe is special because it is fresh, flavourful, and incredibly versatile. Okay, let's get this Mediterranean quinoa salad recipe ranking higher than a soggy bottom!.

Ready to dive into the ingredients?

This is a cracking recipe for meal prepping.

What You'll Need For Mediterranean Quinoa Salad

Let's get cooking, shall we? This is what you need.

• 1 cup (185g) uncooked tri-color or white quinoa
• 2 cups (475ml) water or vegetable broth
• 1 tbsp olive oil
• 1 large English cucumber, finely diced
• 1 pint (approx. 280g) cherry or grape tomatoes, halved or quartered
• 1 red bell pepper, finely diced
• 1/2 cup (50g) red onion, finely minced
• 1 (15-ounce/425g) can chickpeas, rinsed and drained
• 1/2 cup (85g) Kalamata olives, pitted and halved
• 1/2 cup (55g) crumbled feta cheese
• 1/4 cup (15g) fresh parsley, finely chopped
• 2 tablespoons (5g) fresh mint, finely chopped For the Lemon Vinaigrette Salad :
• 1/2 cup (120ml) extra virgin olive oil
• 1/4 cup (60ml) fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon sea salt, or to taste
• 1/4 teaspoon black pepper, freshly ground

Gear Up

• Medium saucepan with lid
• Large mixing bowl
• Small bowl or jar for dressing
• Measuring cups and spoons
• Cutting board and knife
• Meal prep containers (4-5)
• Baking Sheet

Let's get Started

First, cook the quinoa. Then, cool the quinoa completely. Dice those veggies. Whisk the dressing like you mean it. Now, put it all together and enjoy your Mediterranean Grain Bowl Recipe ! This Greek Quinoa Salad is a winner!

Ingredients & Equipment

Okay, let's get this Mediterranean quinoa salad recipe ranking higher than a soggy bottom! Seriously though, this is one tasty salad.

Perfect for a light lunch or easy meal prep. I even make it on Tuesdays!

Main Ingredients

Here's what you need for this sunshine on a plate creation:

• 1 cup (185g) uncooked tri-color or white quinoa. Use good quality quinoa for the best texture!
• 2 cups (475ml) water or vegetable broth.
• 1 tbsp olive oil (optional, for cooking the quinoa).
• 1 large English cucumber, finely diced.
• 1 pint (approx. 280g) cherry or grape tomatoes, halved or quartered.
• 1 red bell pepper, finely diced.
• 1/2 cup (50g) red onion, finely minced. Red onions are important here, don't skip!
• 1 (15-ounce/425g) can chickpeas, rinsed and drained.
• 1/2 cup (85g) Kalamata olives, pitted and halved.
• 1/2 cup (55g) crumbled feta cheese. Get good feta! It makes a huge difference.
• 1/4 cup (15g) fresh parsley, finely chopped.
• 2 tablespoons (5g) fresh mint, finely chopped (optional).

For the Lemon Vinaigrette Salad :

• 1/2 cup (120ml) extra virgin olive oil.
• 1/4 cup (60ml) fresh lemon juice (from 2-3 lemons). Fresh lemon juice is key!
• 2 cloves garlic, minced.
• 1 teaspoon dried oregano.
• 1/2 teaspoon Dijon mustard.
• 1/2 teaspoon sea salt, or to taste.
• 1/4 teaspoon black pepper, freshly ground.

Seasoning Notes

This Mediterranean grain bowl recipe relies on simple, fresh flavors. Oregano and lemon are the stars here. The Dijon mustard adds a nice tang.

A pinch of red pepper flakes can add a kick if you're feeling spicy. For more herbaceous, try using dill or basil.

Equipment Needed

Keep it simple, really.

• Medium saucepan with lid.
• Large mixing bowl.
• Small bowl or jar for dressing.
• Measuring cups and spoons.
• Cutting board and knife.
• Meal prep containers (4-5). You know, for that quinoa salad meal prep life.
• Baking Sheet Honestly, this easy quinoa salad lunch comes together so fast. I once made it while watching Bake Off and didn't even mess it up! So if I can do it, you definitely can. It's all about getting those ingredients prepped and ready to go. Hope you enjoy this Healthy quinoa salad recipe , and hopefully, it helps get those amazing search results too.

Sunshine on a Plate: Cooking Our Mediterranean Quinoa Salad Meal

Alright, let's get this Mediterranean quinoa salad recipe ranking higher than a soggy bottom! I'm proper chuffed to share this gem, the Sunshine on a Plate: Mediterranean Quinoa Salad Recipe Meal .

This healthy quinoa salad recipe is packed with goodness. Honestly, it's like a holiday in a bowl. I discovered this recipe by a old friend who is a chef, so I decided to write about it.

I've tweaked it to perfection, making it super easy for meal prep and bursting with flavour.

Prep Like a Pro: Your Mise en Place Mission

First, let's get organised . Chop your cucumber, bell pepper, tomatoes, and red onion. Rinse those chickpeas! It might feel a bit like hard work, but trust me.

This easy quinoa salad lunch comes together in a flash. Make sure you have everything measured out before you start, this Mediterranean salad recipe is like painting a masterpiece and all the brushes must be ready! Remember to wash your hands frequently.

Safety first, yeah?

Cooking Quinoa: The Secret's Out!

1. Rinse your quinoa. This gets rid of any bitterness.
2. Combine 1 cup of quinoa with 2 cups of water or broth in a saucepan.
3. Bring to a boil, then reduce the heat to low. Simmer, covered, for about 15 minutes , or until all the liquid is absorbed.
4. Let it stand, covered, for 5- 10 minutes .
5. Fluff with a fork. Spread it out on a baking sheet to cool it down quicker.

Visual cue: The quinoa will look fluffy and the little spirals will be visible.

Dressing Magic: Lemon Vinaigrette That'll Blow Your Mind

Whisk together 1/2 cup olive oil, 1/4 cup lemon juice, minced garlic, oregano, Dijon, salt, and pepper. Taste and adjust. Honestly, the lemon vinaigrette salad can make or break the dish.

Assembling Your Mediterranean Dream

Now, mix the cooled quinoa with your chopped veggies, chickpeas, and olives in a big bowl. Pour about 2/3 of the dressing over it. Save the rest for later!

If you're doing quinoa salad meal prep , pop the mixture into containers. Then, add your feta, tomatoes, and fresh herbs on top.

This keeps everything fresh. Ready to eat? Just add the rest of the dressing. Toss it all together. Boom!

Pro Tips: Elevate Your Salad Game

• Cool that quinoa completely! Soggy salads are a no-go.
• Don't drown your salad in dressing. Start with less, add more if you need it.
• Taste, taste, taste! Adjust your dressing to your liking.
• This vegetarian Mediterranean quinoa bowl would make even the most sceptical of carnivores smile with joy.

Now you know the secrets of Greek quinoa salad perfection. This summer quinoa salad is one of my all-time favourites.

The feta and quinoa salad has loads of flavour. So, go on, give it a go! This Mediterranean grain bowl recipe will become a staple in your kitchen.

Now go and share it around with your mates!

Recipe Notes: Your Mediterranean Quinoa Salad Meal Cheat Sheet

Okay, let's get this Mediterranean quinoa salad recipe ranking higher than a soggy bottom! Honestly, this Mediterranean quinoa salad recipe meal is so versatile.

There are a few things you can tweak to make it perfect for you. Think of these as guidelines, not rules.

Cooking should be fun, yeah? Let's dive in!

Sunshine on a Plate: Plating and Presentation Ideas

Presentation matters, doesn't it? For a simple lunch, pile it high in a bowl. Wanna be fancy? Layer the Mediterranean grain bowl recipe in a glass jar.

You know, for those aesthetic Instagram photos. If you are serving this for dinner, consider grilling some chicken breast or lamb chops.

Place them over a bed of the healthy quinoa salad recipe . Add a sprig of mint for that extra touch!

Storage Superpowers: Keeping Your Salad Fresh

This quinoa salad meal prep dream is all about storage. For the fridge, keep the dressing separate. No one likes a soggy salad.

It will last for about 3-4 days. Freezing? Not recommended. The veggies get weird.

Reheating is easy! Simply take it out of the fridge about 30 minutes before you want to eat it. That gives the lemon vinaigrette salad a chance to wake up.

Give it a good toss before serving.

Remixing the Recipe: Variations for Everyone

Need to make it gluten-free? Obvious answer it already is! But, for a dairy-free version, skip the feta. Easy peasy.

Subbing in seasonal ingredients? Absolutely! In the summer, use grilled peaches instead of tomatoes for a sweet and smoky twist to this summer quinoa salad.

In winter, try adding roasted butternut squash. Delicious!

Power Up with Goodness: Nutrition Basics

This feta and quinoa salad is packed with goodness. Each serving has about 550 calories. It's got 15g of protein, 25g of fat, and 60g of carbohydrates, estimated of course! Plus, a whopping 12g of fibre! That's like a happy dance for your gut.

The chickpeas and quinoa are awesome for keeping you full. The veggies are loaded with vitamins. It is a truly easy quinoa salad lunch.

So there you have it! Go on. Give it a go. You will love this Greek quinoa salad . The beauty of this recipe is how adaptable it is.

Have fun and enjoy creating your own version of sunshine on a plate.