Mediterranean cucumber quinoa salad with feta and spinach
Enjoy a refreshing Mediterranean cucumber quinoa salad with feta and spinach. This vibrant, healthy dish combines crisp cucumber, zesty quinoa, and tangy feta cheese, all tossed in a light olive oil and vinegar dressing. Perfect for a nutritious lunch or side dish!
- 24 Apr 2024
- Cook time 20 min
- Prep time 5 min
- 2 Servings
- 8 Ingredients
Experience the flavors of the Mediterranean with this refreshing and nutritious cucumber quinoa salad. Packed with vibrant ingredients like fresh cucumber, tangy feta cheese, and crisp spinach, this salad is not only delicious but also easy to prepare. It’s perfect for a light lunch or a side dish to complement any meal.
Ingredients:
Instructions:
- Rinse 1/2 cup of quinoa under cold water to remove any bitterness.
- In a medium pot, bring 1 cup of water to a boil.
- Add the quinoa to the boiling water.
- Reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa has absorbed all the water.
- Once cooked, fluff the quinoa with a fork and let it cool to room temperature.
- Peel and finely chop the 4 onions.
- Wash the cucumber, cut it in half lengthwise, and then slice it into thin half-moons.
- Thoroughly wash the 2 cups of spinach and chop it coarsely if the leaves are large.
- In a small bowl, combine 1 tbsp olive oil, 1 tbsp vinegar, and 1/4 tsp salt.
- Whisk the mixture until it is well combined.
- In a large mixing bowl, add the cooled quinoa, chopped onions, cucumber slices, and spinach.
- Crumble the 2 oz feta cheese over the salad.
- Pour the dressing over the salad ingredients.
- Toss all the ingredients together until well mixed and evenly coated with the dressing.
- Adjust seasoning with more salt if needed.
- Serve the salad immediately or refrigerate for up to 2 hours to allow the flavors to meld.
Tips:
- Rinse the quinoa thoroughly before cooking to remove any bitterness.
- Let the quinoa cool down before mixing it with the other ingredients to avoid wilting the spinach.
- For added flavor, you can toast the quinoa lightly before boiling it.
- Feel free to add more veggies like cherry tomatoes or bell peppers for extra color and nutrients.
- Make sure to crumble the feta cheese evenly to distribute its flavor throughout the salad.
- If you prefer, you can use balsamic vinegar instead of regular vinegar for a different flavor profile.
- This salad can be made ahead of time and stored in the refrigerator for up to 2 days; just add the spinach right before serving to keep it fresh.
This Mediterranean cucumber quinoa salad with feta and spinach is a delightful blend of textures and flavors that will leave you feeling energized and satisfied. It's a versatile dish that can be served on its own or paired with your favorite protein for a complete meal. Enjoy the taste of the Mediterranean from the comfort of your home.
| Nutrition Facts | |
|---|---|
| Serving Size | 300 grams |
| Energy | |
| Calories 170kcal | 7% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 20g | 5% |
| Fiber 2.99g | 8% |
| Sugar 4.78g | 5% |
| Fat | |
| Fat 14g | 16% |
| Saturated 4.90g | 16% |
| Cholesterol 24mg | - |
| Vitamins | |
| Vitamin A 130ug | 15% |
| Choline 30mg | 6% |
| Vitamin B1 0.17mg | 14% |
| Vitamin B2 0.40mg | 31% |
| Vitamin B3 0.79mg | 5% |
| Vitamin B6 0.33mg | 20% |
| Vitamin B9 80ug | 19% |
| Vitamin B12 0.48ug | 20% |
| Vitamin C 16mg | 18% |
| Vitamin E 0.98mg | 7% |
| Vitamin K 170ug | 142% |
| Minerals | |
| Calcium, Ca 200mg | 15% |
| Copper, Cu 0.19mg | 0% |
| Iron, Fe 1.65mg | 15% |
| Magnesium, Mg 80mg | 20% |
| Phosphorus, P 220mg | 18% |
| Potassium, K 510mg | 15% |
| Selenium, Se 6ug | 11% |
| Sodium, Na 650mg | 43% |
| Zinc, Zn 1.77mg | 16% |
| Water | |
| Water 250g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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