Quinoa Salad with Feta

Are you trying to eat more protein? Want to eat more plant-based meals? Hoping to align your diet with a Mediterranean Diet? Need to make ahead meals?

This Quinoa Salad with Feta Recipe covers all these bases! 

Quinoa salad is easy to make ahead of time and keeps well in the fridge, making it perfect for meal prepping.

Did you know that quinoa is a complete protein? It's also free from animal meat, so it's excellent for people looking to eat more protein and people who want more plant-based meals (or those who are Vegan or Vegetarian).

Plus, it's Mediterranean Diet approved! 

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Quinoa is a Complete Protein!

At the heart of this recipe is quinoa, a remarkable grain known for being a complete protein.

Unlike many plant-based proteins, quinoa contains all nine essential amino acids our bodies cannot produce independently. This makes it an excellent protein source, particularly for those following a vegetarian or plant-based diet.

When combined with fresh vegetables, herbs, and a tangy dressing, this quinoa salad becomes a powerhouse of nutrients. It is a high-protein, high-fiber, well-rounded, and satisfying meal.

What are the Health Benefits of Quinoa Salad? 

This quinoa salad is loaded with health benefits. Quinoa is a high-quality protein base, and cherry tomatoes, cucumbers, and bell peppers add a rainbow of vitamins, antioxidants, and fiber.

Fresh parsley and mint enhance the flavor and contribute additional nutrients and benefits. Avocado adds healthy monounsaturated fats, which are essential for heart health and keeping you satiated.

The feta cheese offers a touch of creaminess and some calcium, though it can be omitted for an entirely plant-based version. The olive oil and lemon juice dressing tie everything together, adding healthy fats and vitamin C for better nutrient absorption.

Versatility 

One of the best aspects of this quinoa salad is its versatility. You can easily modify the recipe to suit your taste preferences or dietary needs.

For a vegan version, simply omit the feta cheese or replace it with vegan cheese. For added nutrients, you can add different vegetables like roasted zucchini, red cabbage, or shredded carrots. Try using up whatever veggies have been hanging around in your fridge. 

For extra protein, consider adding chickpeas, black beans, or edamame.

If you prefer a more robust flavor, try adding a dash of cumin or smoked paprika to the dressing. The possibilities are endless! Customize to your heart's content!

How Long Does Quinoa Salad Stay Good in the Fridge? 

One thing my family loves about quinoa salad is how well it holds up in the fridge. It's a perfect meal to make ahead (and eat whenever). 

Quinoa salad can be kept in an airtight container in the refrigerator for up to 3-4 days. (The types of veggies you use can impact how long they stay fresh. Tomatoes, for example, tend to sour more quickly than veggies like cabbage.)

This makes it an ideal option for meal prep, allowing you to enjoy a quick and nutritious lunch or dinner throughout the week. 

The flavors tend to meld and even improve after a day in the fridge, making leftovers particularly tasty.

Enough reading, let's get cooking!

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Quinoa Salad

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Servings

4

Prep Time

20 minutes

Cook Time

15 minutes

Perfect as a main course or a side dish. Adjust portion sizes to fit your needs.

Ingredients

Ingredients

• 1 cup uncooked quinoa, rinsed

• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 1/2 cup feta cheese, crumbled

To Make the Dressing

• Dressing:
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• Salt and pepper to taste

Directions

1. Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and let it cool.

2. Prepare the Vegetables and Herbs: In a large bowl, combine the cherry tomatoes, cucumber, bell pepper, red onion, parsley, and mint.

3. Mix the Salad: Add the cooked and cooled quinoa to the bowl with the vegetables and herbs. Gently fold in the diced avocado and crumbled feta cheese.

4. Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper.

5. Dress the Salad: Pour the dressing over the quinoa salad and toss to combine. It’s great served hot or cold.

Recipe Note

If you'd like to make this salad ahead of time, the tomatoes and avocado don't hold up to time as well as the heartier vegetables. You can leave them out until you are ready to serve!

Feel free to swap in veggies and herbs to fit your preferences. Find herbs and spices here (partner link).