Mediterranean Quinoa Salad

Mediterranean Quinoa Salad Recipe

Hello! We're going to prepare one of those recipes that becomes a staple at home because of how easy and delicious it is. This Mediterranean Quinoa Salad is much more than a simple mix of ingredients; it's a tribute to fresh, healthy, and colorful cuisine that makes us feel good. Quinoa, that wonderful grain from the Andes, joins hands with classic Mediterranean flavors: juicy tomato, intense olives, and the essential olive oil. It's ideal if you're looking for clean energy, a light yet satisfying dish, and above all, lots of flavor without complications. Let's get to work!

Preparation time

To organize ourselves well, keep in mind that quinoa needs its cooking and cooling time for the salad to be loose and perfect. Here's the breakdown:

• Preparation: 15 minutes
• Cooking: 15 minutes
• Total: 30 minutes (plus cooling time)
• Servings: 4 people
• Difficulty: Easy

Ingredients

The key to this recipe lies in the freshness of the vegetables. As it's a salad with few components, look for the best possible quality at your greengrocer's.

For the base and vegetables

• 1 cup quinoa (white or tricolor)
• 2 cups water (for cooking)
• 1 large cucumber
• 2 medium tomatoes (pear or on-the-vine type, firm)
• 1/4 of red onion
• 1/2 cup black olives (Kalamata type preferably)
• 1/4 cup of feta cheese crumbled (Optional)
• 1 small bunch fresh parsley or basil

For the dressing

• 3 tablespoons extra virgin olive oil
• 1 tablespoon freshly squeezed lemon juice
• Salt to taste
• Freshly ground black pepper to taste

If you're missing any ingredients in your pantry, don't worry. This recipe is very versatile and allows for changes. For example, if you like to try creative variations like quinoa stuffed tomatoes, you'll see that the base is similar. If you don't have quinoa, you can substitute it with couscous or brown rice, although the cooking time will vary. If you don't have red onion, fresh spring onion works well. And if you're vegan, simply omit the feta cheese or use a plant-based alternative.

Utensils we will use

You don't need sophisticated equipment, just basic tools you surely already have in your kitchen:

• A fine-mesh sieve (essential for washing quinoa)
• A medium pot with a tight-fitting lid
• A stable cutting board
• A sharp kitchen knife
• A large bowl or salad bowl for mixing
• A small bowl or jar with a lid for emulsifying the dressing
• A wooden spoon or spatula
• A fork (to fluff the grain)

Preparation

Follow these steps calmly. The secret is not to rush, but to treat each ingredient with care to obtain differentiated textures that are pleasant to the palate.

Block 1: Cooking the quinoa

1. Deep washing of the grain
   • Place the quinoa in the fine-mesh sieve.
   • Wash under the tap with cold water, rubbing gently with your hand.
   • Repeat until the water runs completely clear and stops foaming. This removes saponin and prevents a bitter taste.
2. Place the quinoa in the fine-mesh sieve.
3. Wash under the tap with cold water, rubbing gently with your hand.
4. Repeat until the water runs completely clear and stops foaming. This removes saponin and prevents a bitter taste.
5. Basic cooking
   • Put the washed quinoa in the pot and add 2 cups of water (the ratio is usually 2 parts water to 1 part quinoa, although you can adjust if the package indicates otherwise).
   • Add a pinch of salt.
   • Bring to a boil over high heat.
6. Put the washed quinoa in the pot and add 2 cups of water (the ratio is usually 2 parts water to 1 part quinoa, although you can adjust if the package indicates otherwise).
7. Add a pinch of salt.
8. Bring to a boil over high heat.
9. Low heat and steam
   • When it comes to a boil, reduce the heat to minimum and cover the pot.
   • Cook for 15 minutes or until the water has been completely absorbed and you see the grain open, showing a small white ring.
10. When it comes to a boil, reduce the heat to minimum and cover the pot.
11. Cook for 15 minutes or until the water has been completely absorbed and you see the grain open, showing a small white ring.
12. Resting and cooling
    • Remove the pot from the heat and let it rest covered for 5 more minutes.
    • Uncover and fluff the quinoa with a fork to separate the grains.
    • Spread it on a large platter or plate to cool completely before mixing.
13. Remove the pot from the heat and let it rest covered for 5 more minutes.
14. Uncover and fluff the quinoa with a fork to separate the grains.
15. Spread it on a large platter or plate to cool completely before mixing.

Block 2: Preparing vegetables

1. Cucumber cut
   • Wash and peel the cucumber (you can leave some skin if you like for color).
   • Cut into small cubes of approximately 1 cm. We want it to integrate well with the grain.
2. Wash and peel the cucumber (you can leave some skin if you like for color).
3. Cut into small cubes of approximately 1 cm. We want it to integrate well with the grain.
4. Tomato and onion cut
   • Wash the tomatoes and cut them into cubes the same size as the cucumber. If they release a lot of water, you can remove the seeds.
   • Finely chop the red onion (brunoise) so that it adds flavor without being invasive when bitten.
5. Wash the tomatoes and cut them into cubes the same size as the cucumber. If they release a lot of water, you can remove the seeds.
6. Finely chop the red onion (brunoise) so that it adds flavor without being invasive when bitten.
7. Prepare the olives and herbs
   • Slice the black olives thinly.
   • Wash, dry, and chop the parsley or basil leaves.
8. Slice the black olives thinly.
9. Wash, dry, and chop the parsley or basil leaves.

Block 3: Final assembly

1. Mixing ingredients
   • In the large bowl, place the already cooled quinoa.
   • Add the cucumber, tomato, onion, and olives.
   • Gently mix with a spoon to distribute the colors.
2. In the large bowl, place the already cooled quinoa.
3. Add the cucumber, tomato, onion, and olives.
4. Gently mix with a spoon to distribute the colors.
5. Dressing
   • In the small bowl, whisk the olive oil, lemon juice, salt, and pepper until slightly emulsified.
   • Pour over the salad and stir to coat everything.
6. In the small bowl, whisk the olive oil, lemon juice, salt, and pepper until slightly emulsified.
7. Pour over the salad and stir to coat everything.

To finish and serve

Just before serving, sprinkle crumbled feta cheese on top and scatter the chopped fresh herbs. Adjust salt if necessary (remember that the cheese and olives are already salty). Serve the salad fresh or at room temperature. You can accompany it with a piece of crusty bread or use it as a perfect side dish for more elaborate meals, such as a peach salmon with quinoa salad, creating a complete and balanced menu.

5 keys to make it perfect

Although it seems simple, there are technical details that differentiate a mediocre salad from a spectacular one. Here I share my secrets to elevate the level of this dish:

1. Washing is non-negotiable.
Many people complain that quinoa has an earthy or bitter taste. This is due to saponin, a natural defense of the plant. Washing it under cold running water, rubbing with your hands until no foam comes out, is the most important step in the recipe. If you skip this, the final result will be compromised.

2. Respect the cooling.
Never mix fresh vegetables, especially cucumber and parsley, with hot quinoa. The heat will slightly cook the vegetables, making them lose their crunchy texture (the «crunch» we love so much) and wilt the herbs. Be patient and let the grain reach room temperature.

3. Uniform cuts.
In cooking, size matters. Try to make the tomato and cucumber cubes a similar size. This is not just aesthetics; it allows you to have a balance of all flavors in each bite, without a giant piece of tomato overshadowing the rest. The onion, being strong, should be cut finer.

4. The sweet or fruity touch.
If you want to surprise, you can add a sweet contrast. Sometimes, I incorporate unexpected ingredients inspired by recipes like quinoa salad with cucumber and blueberries. A handful of fresh blueberries or raisins can provide a wonderful counterpoint to the acidity of the lemon and the saltiness of the feta.

5. Emulsify the dressing separately.
Do not pour the oil and lemon directly onto the salad separately. Mix them beforehand in a small jar and shake until a bound and slightly thick sauce is visible. This ensures that each quinoa grain is uniformly coated with the citrusy and fatty flavor, enhancing the mouthfeel.

Nutritional Information

This salad is a complete and nutritious dish. Here are the estimated values per serving:

• Calories: 250 kcal
• Proteins: 8 g
• Fats: 12 g
• Carbohydrates: 28 g
• Fiber: 4 g

Keep in mind that these values are approximate estimates per serving and may vary depending on the brand of ingredients or the exact amount of oil and cheese you use.

When is it ideal to enjoy it?

The versatility of the Mediterranean Salad Quinoa is one of its great virtues. It's the perfect lunch to take to work (lunchbox) because it holds up very well over hours without spoiling; in fact, the flavors settle better. It's also the queen of summer picnics or family barbecues, as it doesn't contain mayonnaise or creamy dairy (if you add the feta separately), making it safer to transport on hot days.

Personally, I love preparing it on Sundays as part of my weekly «meal prep.» It solves quick dinners for me when I arrive tired and want something nutritious. Additionally, if you're looking for something comforting for colder months, you can modify it slightly by drawing inspiration from a warm quinoa, almond, and cranberry salad, serving the freshly cooked grain with roasted vegetables instead of raw.

Comparison table

Sometimes we get confused among so many delicious options. Here I help you differentiate this recipe from other similar ones so you can choose the one you crave most today.

Frequently asked questions (FAQ)

Share your experience

Cooking is for experimenting and sharing. I'd love to know how this salad turned out for you. Did you add any extra ingredients? Perhaps a touch of avocado or did you change the olives? Leave your comment and share your own tricks so we can all learn new ways to enjoy it!

Culinary glossary

• Saponin: Natural substance that coats quinoa and gives it a bitter, soapy taste; it is removed by washing.
• Brunoise: Cutting technique in which vegetables are chopped into very small and uniform cubes (2-3 mm).
• Emulsify: Whisking two liquids that normally do not mix (such as oil and lemon) until a homogeneous and creamy mixture is achieved.
• Fluff: The action of gently stirring a cooked grain (such as rice or quinoa) with a fork to separate the grains and release steam.
• Al dente: Cooking point where the ingredient is cooked but retains a slight firmness when bitten, without being soft or mushy.