Bring the vibrant flavors of the Mediterranean to your lunch table with this Mediterranean Quinoa Salad with Feta and Olives. Packed with protein-rich quinoa, fresh vegetables, and tangy feta cheese, this dish is both nutritious and delicious. The addition of Kalamata olives and a zesty olive oil dressing makes it a perfect choice for a light yet satisfying meal. Whether served as a standalone dish or paired with grilled chicken, this salad is sure to become a family favorite!
Table of Contents
Prep Time
15 minutes
Cook Time
10 minutes
Servings
4
Ingredients
| Ingredient | Quantity |
|---|---|
| Quinoa, cooked | 2 cups |
| Cherry tomatoes, halved | 1 cup |
| Cucumber, diced | 1 cup |
| Red bell pepper, diced | 1 cup |
| Red onion, finely chopped | 1/2 cup |
| Kalamata olives, halved | 1/2 cup |
| Feta cheese, crumbled | 1/2 cup |
| Olive oil | 3 tablespoons |
| Lemon juice | 2 tablespoons |
| Fresh oregano, chopped | 1 tablespoon |
| Salt | 1/2 teaspoon |
| Black pepper | 1/4 teaspoon |
Benefits
- High in Protein : Quinoa provides 8g of protein per serving, making it a great plant-based option for energy and muscle growth.
- Rich in Fiber : Fresh vegetables and quinoa add 5g of fiber per serving, supporting digestion and keeping you full longer.
- Heart-Healthy Fats : Olive oil and Kalamata olives are rich in monounsaturated fats, promoting heart health.
- Packed with Vitamins : Cherry tomatoes, bell peppers, and cucumbers offer Vitamin C, Vitamin A, and antioxidants, boosting immunity and skin health.
- Quick & Versatile : Ready in just 25 minutes, this salad is perfect for busy days and can be customized with your favorite Mediterranean ingredients.
Directions
1. Cook the Quinoa
- Rinse quinoa under cold water.
- Add quinoa to a pot with 2 cups of water and a pinch of salt.
- Bring to a boil, reduce heat to low, and simmer for 12 minutes until water is absorbed. Fluff with a fork and let cool.
2. Prepare the Vegetables
- Wash and chop cherry tomatoes, cucumber, bell pepper, and red onion into bite-sized pieces.
- Halve the Kalamata olives and crumble the feta cheese.
3. Make the Dressing
- In a small bowl, whisk together olive oil, lemon juice, fresh oregano, salt, and black pepper until well combined.
4. Assemble the Salad
- In a large bowl, combine cooked quinoa, chopped vegetables, olives, and feta cheese.
- Drizzle the dressing over the salad and toss gently to coat.
5. Serve Fresh
- Serve cold or at room temperature. Garnish with extra oregano or lemon wedges for added flavor.
Nutritional Information (Per Serving)
| Nutrient | Amount | Benefits |
|---|---|---|
| Calories | 320 | Provides balanced energy |
| Protein | 8g | Supports muscle growth & satiety |
| Carbohydrates | 28g | Provides sustained energy |
| Fiber | 5g | Aids digestion & promotes fullness |
| Healthy Fats | 10g | Supports heart health |
| Vitamin A | 20% DV | Promotes healthy vision & skin |
| Vitamin C | 30% DV | Strengthens the immune system |
Meal Prep & Storage Tips
| Storage Method | Duration | Reheating Instructions |
|---|---|---|
| Refrigerated | Up to 3 days | Serve cold or at room temperature |
- Make-Ahead Tip: Prepare quinoa and chop vegetables in advance for quick assembly.
- Portable Lunch Idea: Store in individual containers for easy grab-and-go meals.
Variations on the Classic Mediterranean Quinoa Salad
The classic Mediterranean Quinoa Salad with Feta and Olives is a nutritious and flavorful lunch, but there are plenty of creative ways to make it even better! These simple ideas add variety and extra nutrition to this Mediterranean-inspired dish:
Spicy Mediterranean Salad: Add chili flakes or diced jalapeños for a bold and zesty kick.
Crunchy Mediterranean Salad: Toss in toasted pine nuts or sunflower seeds for added texture and nutty flavor.
Tropical Mediterranean Salad: Mix in diced mango or pineapple for a refreshing, fruity twist that complements the savory ingredients.
Here’s a quick guide to a few fun variations:
| Dish Variation | Ingredients Needed | Prep Time |
|---|---|---|
| Spicy Mediterranean Salad | Add chili flakes or diced jalapeños | 1 minute |
| Crunchy Mediterranean Salad | Add toasted pine nuts or sunflower seeds | 2 minutes |
| Tropical Mediterranean Salad | Add diced mango or pineapple | 1 minute |
These fun twists bring new flavors and textures to the Mediterranean Quinoa Salad with Feta and Olives, making it even more delicious and enjoyable!rranean Quinoa Salad with Feta and Olives, making it even more enjoyable!
Why Kids Love This Mediterranean Quinoa Salad ?
- Bright & Colorful: The vibrant mix of vegetables and quinoa is visually appealing.
- Tangy & Savory: The combination of feta cheese and olives adds a delicious Mediterranean flavor.
- Easy to Eat: Perfect for lunchboxes or quick meals at home.
Why Parents Love This Recipe ?
- Nutritious & Balanced: Packed with protein, fiber, and vitamins for a healthy lunch.
- Quick to Prepare: Takes only 25 minutes, making it stress-free.
- Versatile: Adaptable for different ingredients based on preferences.
Added Bonus
For a fun and engaging activity, try letting kids assemble their own salad bowls! Set up a topping bar with extra veggies, nuts, or cheese and let them mix their favorite flavors. Making mealtime interactive encourages healthy eating habits and creativity.
Conclusion
This Mediterranean Quinoa Salad with Feta and Olives is a simple, nutritious, and delicious lunch that’s perfect for busy families. With protein-rich quinoa, fresh veggies, and tangy feta cheese, it’s a meal that keeps kids full and energized while supporting their growth and development.
Whether enjoyed as a salad, wrap, or with crackers, this Mediterranean Quinoa Salad with Feta and Olives is versatile and easy to customize to fit your family’s taste. Packed with essential nutrients, it’s a great way to encourage healthy eating while keeping lunch exciting.
Try this Mediterranean Quinoa Salad with Feta and Olives today and make lunchtime a wholesome and enjoyable experience for the whole family!
Related Recipe
If you loved this Mediterranean Quinoa Salad with Feta and Olives, check out our Delicious Tuna Salad with Chickpeas and Spinach ; another protein-packed meal that’s nutritious and satisfying!
