Are you looking for healthy and delicious meal ideas that don't sacrifice flavor? Then you've come to the right place! This recipe focuses on creating vibrant, satisfying salads packed with whole foods – the perfect quick dinner idea or a healthy lunch option. We’ll be showcasing the best recipes using fresh, seasonal produce and simple, yet exciting flavor combinations. Forget boring lettuce leaves; prepare to elevate your salad game!
Mediterranean Quinoa Salad: A Burst of Sunshine on a Plate
This Mediterranean Quinoa Salad is a powerhouse of healthy ingredients and vibrant flavors. It's an easy recipe, perfect for a quick weeknight dinner or a healthy lunch packed with protein and fiber.
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 cucumber, diced
- 1 pint cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 red onion, thinly sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
For the Lemon-Herb Dressing:
- 1/4 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Instructions:
- Cook the Quinoa: Combine quinoa and vegetable broth in a saucepan. Bring to a boil, then reduce heat and simmer for 15 minutes, or until all the liquid is absorbed. Fluff with a fork and set aside to cool.
- Prepare the Vegetables: While the quinoa cooks, dice the cucumber, halve the cherry tomatoes, slice the red onion, and chop the parsley and mint.
- Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, oregano, salt, and pepper.
- Assemble the Salad: In a large bowl, combine the cooked quinoa, cucumber, tomatoes, olives, red onion, feta cheese, parsley, and mint.
- Dress and Serve: Pour the lemon-herb dressing over the salad and toss gently to combine. Serve immediately or chill for later.
Tips for the Best Mediterranean Quinoa Salad:
- Use high-quality ingredients: The flavor of this salad really depends on the freshness of your produce.
- Don't overdress: Start with a smaller amount of dressing and add more to taste. You can always add more, but you can't take it away!
- Add protein: Grilled chicken, chickpeas, or falafel would be delicious additions to this salad.
Variations:
- Spicy Mediterranean Quinoa Salad: Add a pinch of red pepper flakes to the dressing for a little kick.
- Roasted Vegetable Mediterranean Quinoa Salad: Roast some vegetables like bell peppers, zucchini, or eggplant before adding them to the salad for a deeper flavor.
Nutritional Information (per serving, approximate):
- Calories: Approximately 350
- Protein: 10g
- Fiber: 5g
This Mediterranean Quinoa Salad is a simple, delicious, and healthy meal that's perfect for any occasion. It's a great way to enjoy the flavors of the Mediterranean and is sure to become a staple in your healthy meal rotation. Enjoy your homemade cooking experience!