Mediterranean Quinoa Salad: A Nutritious and Delicious Recipe
Mediterranean Quinoa Salad is a vibrant, nutrient-rich dish perfect for a healthy lifestyle. This salad combines fresh vegetables, protein-packed quinoa, and the rich, fruity flavor of extra virgin olive oil. Using high-quality extra virgin olive oil like Ayvaco’s can elevate the taste and health benefits of this dish.
Ingredients
To make this Mediterranean Quinoa Salad, you will need the following ingredients:
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup chopped fresh parsley
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
Step 1: Cook the Quinoa
Start by rinsing the quinoa under cold water. This removes any bitterness from the quinoa’s outer coating. Combine the quinoa and water in a saucepan and bring to a boil. Reduce the heat, cover, and simmer for 15 minutes or until the water is absorbed. Fluff the quinoa with a fork and let it cool.
Step 2: Prepare the Vegetables
While the quinoa is cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, finely chop the red onion, and slice the Kalamata olives.
Step 3: Make the Dressing
In a small bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and pepper. Using Ayvaco’s extra virgin olive oil ensures a superior flavor and nutritional profile.
Step 4: Assemble the Salad
In a large bowl, combine the cooked quinoa, prepared vegetables, crumbled feta cheese, and chopped parsley. Drizzle the dressing over the salad and toss gently to combine.
Step 5: Serve and Enjoy
Serve the Mediterranean Quinoa Salad chilled or at room temperature. This dish can be a perfect side for grilled meats or a light main course on its own.
Health Benefits of Mediterranean Quinoa Salad
High in Nutrients
Quinoa is a complete protein, containing all nine essential amino acids. It's also high in fiber, iron, and magnesium. The fresh vegetables add vitamins and antioxidants, while the olives and feta provide healthy fats and calcium.
Heart-Healthy Fats
Extra virgin olive oil is rich in monounsaturated fats, which are known to reduce the risk of heart disease. Ayvaco’s extra virgin olive oil is also packed with antioxidants, which can help fight inflammation.
Supports Weight Management
The combination of protein, fiber, and healthy fats in this salad helps keep you full and satisfied. This makes it easier to maintain a healthy weight without feeling deprived.
Tips for Making the Best Mediterranean Quinoa Salad
Use Fresh Ingredients
The quality of the ingredients makes a significant difference in the taste of your salad. Use fresh, ripe vegetables and high-quality extra virgin olive oil for the best results.
Customize Your Salad
Feel free to customize this salad to suit your taste. You can add other Mediterranean ingredients like artichoke hearts, roasted red peppers, or sun-dried tomatoes. For a vegan version, simply omit the feta cheese.
Make It Ahead
This salad can be made ahead of time and stored in the refrigerator for up to three days. The flavors will meld together, making it even more delicious.
Conclusion
Mediterranean Quinoa Salad is a versatile, healthy dish that is easy to prepare and packed with flavor. Using extra virgin olive oil from Ayvaco not only enhances the taste but also provides numerous health benefits. Enjoy this salad as a nutritious meal or side dish and savor the delightful blend of Mediterranean flavors.
