Mediterranean quinoa salad with olives, cucumber and herbs
“Discover the fresh and vibrant flavors of Mediterranean Quinoa Salad! This healthy recipe features nutrient-packed quinoa, briny olives, crisp cucumber, juicy tomato, zesty lemon juice, and fragrant herbs like parsley and spearmint. Enjoy a satisfying, easy-to-make, and delicious salad that’s perfect for any meal.”
- 07 Apr 2025
- Cook time 15 min
- Prep time 30 min
- 1 Servings
- 9 Ingredients
The Mediterranean quinoa salad is a light, refreshing dish that is perfect for a healthy lunch or a nutritious side. This recipe combines the nutty flavor of quinoa with the crispness of cucumber, the tanginess of lemon juice, and the savory richness of olives, complemented by the fresh aroma of parsley and spearmint. It not only bursts with flavor but is also packed with nutrients, making it an ideal choice for a balanced diet.
Ingredients:
Instructions:
1. Rinse the quinoa under cold water using a fine-mesh sieve.
2. In a medium saucepan, bring 1 cup (240ml) of water to a boil.
3. Add the rinsed quinoa to the boiling water.
4. Reduce the heat to low, cover and simmer for about 15 minutes, or until all the water has been absorbed and the quinoa is tender.
5. Remove from heat and let it sit, covered, for 5 minutes.
6. Fluff the quinoa with a fork and allow it to cool completely.
1. While the quinoa is cooling, slice the olives, dice the cucumber and tomato, and finely chop the parsley and spearmint.
1. In a large mixing bowl, combine the cooled quinoa, sliced olives, diced cucumber, and diced tomato.
2. Add the chopped parsley and spearmint to the bowl.
1. Drizzle the olive oil and lemon juice over the salad.
2. Add a dash of salt.
3. Toss everything gently to combine, ensuring the quinoa and vegetables are evenly coated with the dressing.
1. Refrigerate the salad for at least 30 minutes to allow the flavors to meld together.
2. Give the salad a final toss before serving.
3. Serve chilled or at room temperature.
Tips:
- Rinse the quinoa thoroughly before cooking to remove any bitterness.
- Cook the quinoa as per package instructions, generally using a 2:1 ratio of water to quinoa.
- Allow the quinoa to cool before mixing it with other ingredients to prevent the vegetables and herbs from wilting.
- Chop the vegetables and herbs into small, uniform pieces for even distribution of flavor.
- Feel free to add other fresh vegetables or proteins such as chickpeas or feta cheese to enhance the salad.
- Adjust the lemon juice and salt according to your taste preferences for the perfect balance of flavors.
This Mediterranean quinoa salad with olives, cucumber, and herbs is a delightful blend of fresh, vibrant ingredients that is sure to tantalize your taste buds. Whether you're preparing it for a casual lunch or a dinner party, this dish is quick to make, nutritious, and utterly delicious. Enjoy the medley of flavors and the wholesome goodness in every bite!
| Nutrition Facts | |
|---|---|
| Serving Size | 350 grams |
| Energy | |
| Calories 170kcal | 8% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 30g | 8% |
| Fiber 4.59g | 12% |
| Sugar 5g | 5% |
| Fat | |
| Fat 18g | 21% |
| Saturated 2.57g | 9% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 70ug | 8% |
| Choline 36mg | 7% |
| Vitamin B1 0.17mg | 14% |
| Vitamin B2 0.17mg | 13% |
| Vitamin B3 1.00mg | 6% |
| Vitamin B6 0.23mg | 14% |
| Vitamin B9 70ug | 18% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 27mg | 32% |
| Vitamin E 1.31mg | 9% |
| Vitamin K 150ug | 127% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.33mg | 36% |
| Iron, Fe 3.47mg | 32% |
| Magnesium, Mg 90mg | 21% |
| Phosphorus, P 200mg | 16% |
| Potassium, K 600mg | 18% |
| Selenium, Se 3.18ug | 6% |
| Sodium, Na 300mg | 20% |
| Zinc, Zn 1.52mg | 14% |
| Water | |
| Water 290g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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