Mediterranean Quinoa Salad with LemonHerb Vinaigrette

Mediterranean Quinoa Summer Side

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Preparation time:20 Mins

Cooking time:15 Mins

Servings:6 servings

Ingredients:

• 1 cup (185g) Quinoa (rinsed)
• 2 cups (475ml) Vegetable Broth or water
• 1 large (300g) English Cucumber, diced
• 1 pint (250g) Cherry or Grape Tomatoes, halved
• 1/4 cup (40g) Red Onion, finely minced
• 1/2 cup (20g) Fresh Parsley, freshly chopped
• 1/4 cup (10g) Fresh Mint, freshly chopped
• 1/2 cup (80g) Kalamata Olives, pitted and halved
• 4 oz (115g) Feta Cheese, crumbled
• 1/4 cup (60ml) Extra Virgin Olive Oil
• 3 Tablespoons (45ml) Fresh Lemon Juice
• 1 teaspoon Dried Oregano
• 1 teaspoon Dijon Mustard
• 1/2 teaspoon Salt (or to taste)
• 1/2 teaspoon Black Pepper (freshly ground)

Instructions:

• Cook the Quinoa: Combine rinsed quinoa and vegetable broth/water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until all liquid is absorbed. Remove from heat, keep covered, and let stand for 5 minutes. Fluff with a fork and spread onto a plate or baking sheet to cool completely.
• Prepare Vegetables & Herbs: While the quinoa cools, dice the cucumber, halve the tomatoes, finely mince the onion, and chop the fresh herbs. Place the olives and crumbled feta aside.
• Make the Vinaigrette: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, dried oregano, salt, and pepper until emulsified.
• Assemble the Salad: In a large mixing bowl, combine the cooled, fluffed quinoa with the prepared cucumber, tomatoes, red onion, parsley, mint, and olives.
• Dress and Finish: Pour about 3/4 of the vinaigrette over the salad mixture. Gently toss everything together until evenly coated. Fold in the crumbled feta cheese last. Taste and add the remaining dressing if needed.
• Chill (Recommended): For the best flavour integration, cover the salad and refrigerate for at least 30 minutes before serving.

Nutrition Facts

Calories	720 kcal
Protein	9.5 g
Fat	6.3 g
Carbs	45.1 g
Fiber	14.7 g
Sodium	693 mg

Recipe Info

Category	Side Dish
Cuisine	Mediterranean

The Ultimate Light & Bright Companion for Barbecues: Our Signature Salad

When the mercury rises and the grill fires up, the last thing anyone wants is a heavy, gloppy side dish dragging down the festive mood. We are talking about sides that complement the smoky char of grilled meats or vegetables, sides that refresh rather than weigh down.

Enter the Mediterranean Quinoa Salad with Lemon Herb Vinaigrette. This isn't your Nan's dreary salad, bless her cotton socks! This vibrant creation is a powerhouse of flavour and nutrition, perfect for those sun-drenched gatherings.

Inspired by the sunny flavours of the Aegean think bright lemon, salty feta, crisp cucumber, and sweet tomatoes it’s tied together with a zesty, homemade herb vinaigrette.

It’s naturally gluten free, packs a serious protein punch, and easily stands shoulder-to-shoulder with the best healthy summer side dishes available.

Why This Grain Dish Redefines Healthy Summer Side Dishes

We’ve all been there: obligated to bring a Healthy Summer Side Dishes option that inevitably gets bypassed for chips or creamy coleslaw. This quinoa salad changes that narrative entirely.

It’s proof positive that Clean Eating doesn't mean sacrificing flavour or leaving everyone hungry. It’s designed specifically to be a star performer when hosting, proving itself to be one of the most satisfying Easy Summer Side Dishes you can master.

Banish Heavy Sides: Introducing the Flavour Packed Alternative

The traditional summer buffet often relies on mayonnaise laden potato salads or pasta bakes that require constant refrigeration. Our Mediterranean Quinoa Salad actively rejects that heavy legacy.

Instead, we use fluffy quinoa, which serves as the perfect neutral canvas for an explosion of fresh, Mediterranean inspired ingredients. This recipe yields 6 generous side dish servings, offering substantial satisfaction without the sluggish aftermath.

We estimate this gem takes about 20 minutes of prep time and 15 minutes of cooking time, leading to a total preparation time of just 35 minutes, plus a vital 30 minutes for cooling and flavour melding.

The Sophistication of Simplicity: What Makes This Recipe Trendworthy

This salad is trending for a reason: it embodies effortless elegance. The preparation is remarkably Easy , suitable even for novice cooks. The core components involve simply cooking the quinoa (using flavourful vegetable broth instead of plain water for extra depth), chopping fresh produce, and whisking a zesty dressing.

It offers a visual feast with its jewel toned tomatoes, bright green herbs, and creamy white feta, making it an instant showstopper for any Summer Potluck Side Dishes spread.

Beyond the Buffet: Versatility for Everyday Eating

While spectacular for a party, one of the greatest assets of this salad is its resilience. It transforms beautifully into fantastic Healthy Cold Summer Side Dishes for lunch boxes or quick weeknight dinners.

Because it’s primarily composed of sturdy grains and hardy vegetables, it holds its texture beautifully over several days in the refrigerator. These Healthy Summer Sides are truly designed for contemporary living.

Assembling Your Pantry for Mediterranean Quinoa Excellence

To achieve the bright, unforgettable taste profile of this salad, smart ingredient sourcing is key. A successful Healthy Summer Vegetable Side Dish relies heavily on the quality of its components, particularly when the dressing is so simple.

For the quinoa base, you will need 1 cup (185g) of rinsed quinoa white or tricolour works well paired with 2 cups (475ml) of vegetable broth for that foundational savoury note.

The mix-ins call for a large English cucumber (about 300g) diced small, 1 pint (250g) of cherry or grape tomatoes halved, 1/4 cup (40g) of finely minced red onion, 1/2 cup (20g) of freshly chopped parsley, 1/4 cup (10g) of fresh mint, 1/2 cup (80g) of pitted and halved Kalamata olives, and 4 oz (115g) of crumbled feta cheese.

The Essential Components for This Collection of Flavours

The dressing is where the magic truly happens. It needs to cut through the slight earthiness of the quinoa and wake up the vegetables. This is crucial for any recipe aimed at being one of the Easy Healthy Summer Side Dishes .

Sourcing Premium Produce for Peak Summer Taste

In the summer, produce should sing. Look for tomatoes that are deep in colour and smell fragrant that indicates ripeness that a pale, hard tomato simply cannot offer. The fresh herbs, parsley and mint, must be vibrant green and crisp; wilted herbs signal a dull flavour profile, which we are determined to avoid in these Healthy Summer Side Salad Recipes .

When selecting the cucumber, an English variety is preferred because it has fewer seeds and thinner skin, requiring minimal peeling or deseeding prep work.

Crafting the Zesty Lemon Herb Vinaigrette: Ratio Secrets

The dressing is deceptively simple, requiring only 1/4 cup (60ml) of good quality Extra Virgin Olive Oil don't skimp here, as it’s a main flavour carrier. Balance this with 3 Tablespoons (45ml) of freshly squeezed lemon juice (the juice of about one large lemon).

We add 1 teaspoon of dried oregano for classic Mediterranean earthiness, 1 teaspoon of Dijon mustard to act as a necessary emufier, 1/2 teaspoon of salt, and 1/2 teaspoon of freshly ground black pepper.

The ratio of oil to acid (lemon juice) is critical here; 3 parts oil to 1 part acid keeps it bright but prevents it from tasting too sharp.

Necessary Kitchenware for Effortless Preparation

You will need a medium saucepan with a tight fitting lid for the quinoa, a small bowl dedicated to whisking the vinaigrette, and a generously sized large mixing bowl to hold everything without spillage during the final toss.

A sharp knife and cutting board are, of course, indispensable for handling the vegetables efficiently.

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Mastering the Quinoa Base: Achieving Perfect Fluffiness

Getting the grain right is step one. Our instructions begin by ensuring the quinoa is properly prepared.

Step-by-Step Guide to Cooking Quinoa Like a Pro

First, always rinse your quinoa thoroughly in a fine mesh sieve this removes the natural saponin coating that causes bitterness. Combine the 1 cup of rinsed quinoa with the 2 cups of vegetable broth in your saucepan. Bring this mixture to a rolling boil over medium high heat.

Once boiling, immediately reduce the heat to the lowest setting, cover the pan tightly, and let it simmer undisturbed for exactly 15 minutes until all the liquid is absorbed.

After 15 minutes, remove the pan from the heat entirely but keep the lid on for a crucial 5-minute rest period. Finally, fluff the quinoa gently with a fork.

To speed up the process for your Easy Healthy Summer Side Dishes , spread the fluffy quinoa onto a baking sheet or wide plate to cool quickly.

The Art of Layering: Combining Ingredients for Optimal Texture

The key to a great grain salad is texture contrast. We want crunch, tenderness, and creaminess all in one bite.

Preparing the Fresh Components: Chopping Techniques

While the quinoa is cooling, focus on your prep. The English cucumber should be diced small think 1/4 inch pieces to distribute its cool crunch evenly. Halve your tomatoes so their juices mingle slightly with the dressing, not overwhelm it.

The red onion must be finely minced; we want flavour presence, not aggressive, large chunks of raw onion. Chop the parsley and mint roughly; these herbs provide the aromatic lift that makes these Healthy Summer Sides so refreshing.

Integrating the Vinaigrette Without Soggy Results

The order of assembly prevents textural disaster. The cool quinoa is combined first with the chopped vegetables, herbs, and olives. The feta cheese is reserved for the very last step.

Final Touches: Dressing and Resting for Maximum Impact

Timing the dressing application correctly ensures this salad remains a highlight, not a soggy mess, even hours later.

Integrating the Vinaigrette Without Soggy Results

In the large bowl containing the cooled quinoa and vegetables, pour about three quarters of your prepared lemon herb vinaigrette. Gently toss everything together until the grain is lightly coated. Only now should you fold in the 4 oz of crumbled feta cheese. Reserve the final bit of dressing.

After mixing, taste the salad; if it seems dry, add the remaining dressing. Allowing the salad to chill for 30 minutes before serving is highly recommended, as this resting period allows the quinoa grains to soak up the dressing beautifully, deepening the flavour profile.

Maximising Your Leftovers: Storage and Reheating Insights

These Healthy Summer Side Dishes are built to last. Store any leftovers in an airtight container in the refrigerator for up to 4 days. Quinoa is remarkably stable, and the feta will hold its form.

Since this is designed as a cold side, reheating is generally not recommended, as it will compromise the crispness of the cucumbers and the texture of the herbs. It is perfect straight from the fridge the next day.

Elevating Your Spread: Creative Twists on Healthy Summer Side Dishes

While this recipe is fantastic on its own, exploring variations ensures your culinary repertoire remains exciting.

Nutritional Highlights: Powering Up Your Plate

Nutritionally, this salad is excellent. Each serving clocks in at approximately 310 calories, offering a significant 11g of protein and 6g of dietary fibre, primarily from the quinoa and vegetables.

The fat content is predominantly heart healthy unsaturated fat derived from the olive oil, making it an incredibly balanced option among Healthy Summer Side Dishes .

Make Ahead Strategies for Busy Hosts

For stress free hosting, you can prepare both the quinoa base (fully cooled) and the vinaigrette up to 24 hours in advance. Store them separately in the refrigerator. About an hour before serving, combine the grains and vegetables, dress lightly, and refrigerate for that final flavour infusion.

Add the feta just before placing the dish on the table. This makes planning your Easy Healthy Summer Side Dishes incredibly manageable.

Ingredient Swaps for Different Dietary Preferences

If you require a vegan option, simply omit the feta or use a high quality plant based alternative. For those seeking a lower carb option, you could substitute the quinoa with cauliflower rice (steamed very lightly so it retains crunch) or even use finely chopped broccoli florets, though the texture will shift significantly.

These adaptations ensure everyone can enjoy these Healthy Summer Vegetable Side Dishes .

Popular Pairings to Complete Your Summer Meal Plan

This bright salad sings alongside almost anything grilled. It’s the definitive accompaniment to grilled lemon herb chicken skewers or robust veggie burgers. For a truly spectacular presentation at your next gathering, serve a bowl of cool, homemade Tzatziki on the side that creamy, garlicky dip is the perfect counterpoint to the bright lemon in the vinaigrette.

Enjoy the compliments!