Mediterranean Quinoa Salad
Fuel Your Body with Nutrient-Rich Goodness: A Delicious and Healthy Mediterranean Quinoa Salad Recipe

Ingredients:
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/2 cup red bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup Kalamata olives, pitted and halved
- 1/4 cup crumbled feta cheese
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 clove garlic, minced
- Salt and pepper to taste
Macros (approximate per serving):
- Calories: 350
- Protein: 10g
- Carbohydrates: 36g
- Fat: 18g
- Fiber: 6g
- Sugar: 3g
Nutrition Information:
Quinoa: Quinoa is a complete protein source, containing all essential amino acids, making it a great option for vegetarians and vegans. It is also high in fiber, providing sustained energy and aiding in digestion.
Cherry tomatoes: Cherry tomatoes are rich in vitamin C, vitamin A, and antioxidants like lycopene, which can help protect against certain diseases and promote overall health.
Cucumber: Cucumbers are low in calories and high in water content, making them a hydrating and refreshing ingredient. They are also a good source of vitamin K and antioxidants, which can support heart health and promote healthy skin.
Red bell pepper: Red bell peppers are packed with vitamin C, vitamin A, and antioxidants, which can support immune function, eye health, and skin health.
Red onion: Red onions are a good source of fiber, vitamin C, and antioxidants. They also contain compounds that have anti-inflammatory and anti-cancer properties.
Kalamata olives: Kalamata olives are a good source of healthy fats, particularly monounsaturated fats, which can support heart health. They also add a burst of flavor to the salad.
Feta cheese: Feta cheese is a good source of calcium and protein, and adds a tangy flavor to the salad. However, it should be used in moderation due to its high sodium content.
Parsley: Fresh parsley is a nutrient-rich herb that adds freshness and flavor to the salad. It is high in vitamin K, vitamin C, and antioxidants, which can support overall health.
Lemon juice and olive oil: The combination of fresh lemon juice and extra-virgin olive oil creates a light and tangy dressing for the salad. Olive oil is a healthy source of monounsaturated fats, which can support heart health, and lemon juice is high in vitamin C, which can boost immunity.
Garlic: Garlic adds a delicious flavor to the dressing and also has potential health benefits, including anti-inflammatory and antioxidant properties.
Instructions:
- Cook quinoa according to package instructions and let it cool to room temperature.
- In a large mixing bowl, combine cooked quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, Kalamata olives, feta cheese, and parsley.
- In a small mixing bowl, whisk together fresh lemon juice, extra-virgin olive oil, minced garlic, salt, and pepper to taste to make the dressing.
- Pour the dressing over the salad and toss to coat evenly.
- Serve chilled or at room temperature, and enjoy!
This Mediterranean Quinoa Salad is not only delicious and satisfying, but it's also packed with nutrient-dense ingredients that can support overall health. It's a great option for a light and refreshing meal or as a side dish. Plus, with its balanced macros and nutrition information, it can be a healthy addition to your diet. Here's a quick recap of why each ingredient in this recipe is good for your body:
- Quinoa: Provides complete protein, high in fiber, and aids in digestion.
- Cherry tomatoes: Rich in vitamin C, vitamin A, and antioxidants for immune and overall health.
- Cucumber: Low in calories, high in water content, and a good source of vitamin K and antioxidants for hydration and skin health.
- Red bell pepper: Packed with vitamin C, vitamin A, and antioxidants for immune function, eye health, and skin health.
- Red onion: Good source of fiber, vitamin C, and antioxidants with anti-inflammatory and anti-cancer properties.
- Kalamata olives: Healthy source of monounsaturated fats for heart health and adds flavor to the salad.
- Feta cheese: Provides calcium and protein but should be used in moderation due to its high sodium content.
- Parsley: Nutrient-rich herb high in vitamin K, vitamin C, and antioxidants for overall health.
- Lemon juice and olive oil: Olive oil is a healthy source of monounsaturated fats for heart health, and lemon juice is high in vitamin C for immunity.
- Garlic: Adds flavor and potential health benefits, including anti-inflammatory and antioxidant properties.
By incorporating these wholesome ingredients into your diet, you can enjoy a delicious and nutritious Mediterranean Quinoa Salad that nourishes your body and supports your health goals.
So, why wait? Give this recipe a try and experience the goodness of Mediterranean flavors in a healthy and satisfying way! Your body will thank you. Enjoy!