Mediterranean Grain Salad

Fresh, vibrant, and irresistibly wholesome, this Mediterranean Grain Salad is a flavorful celebration of healthy ingredients and bold, zesty tastes. Featuring fluffy quinoa as a hearty base, this salad is bursting with Mediterranean staples like juicy cherry tomatoes, crisp cucumber, crunchy red bell pepper, tangy feta cheese, and briny kalamata olives. A drizzle of homemade lemon-oregano dressing ties it all together, offering a perfect balance of citrusy brightness and herby warmth. Ready in just 35 minutes, this colorful dish is ideal as a light lunch, a refreshing side, or a meal-prep-friendly option for busy days. Naturally gluten-free and packed with nutrients, this Mediterranean-inspired recipe is a must-try for lovers of fresh and flavorful cuisine.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes
• 1 large cucumber
• 1 medium red bell pepper
• 0.5 medium red onion
• 0.5 cup kalamata olives
• 0.5 cup feta cheese
• 0.25 cup parsley
• 3 tablespoons lemon juice
• 4 tablespoons extra-virgin olive oil
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the quinoa under cold water using a fine-mesh sieve to remove its natural bitterness.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa and bring back to a boil. Reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and has absorbed all the water.

Step 3

Remove the saucepan from the heat and let the quinoa stand, covered, for 5 minutes. Fluff the quinoa with a fork and let it cool to room temperature.

Step 4

Halve the cherry tomatoes and dice the cucumber, red bell pepper, and red onion into small pieces.

Step 5

Cut the kalamata olives in half and crumble the feta cheese. Finely chop the parsley leaves.

Step 6

In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, kalamata olives, feta, and parsley.

Step 7

In a small bowl, whisk together the lemon juice, olive oil, oregano, salt, and black pepper.

Step 8

Pour the dressing over the quinoa mixture and toss gently to combine.

Step 9

Taste and adjust seasoning if needed. Serve immediately or refrigerate for up to 2 days.

Nutrition Facts

Serving size	1703.8 grams (1703.8g)

Amount per serving	% Daily Value*
Calories	1713

Total Fat 113.50g	146%
Saturated Fat 21.50g	108%
Polyunsaturated Fat 0.60g
Cholesterol 67mg	22%
Sodium 4694mg	204%
Total Carbohydrate 138.90g	51%
Dietary Fiber 16.00g	57%
Total Sugars 18.80g
Protein 40.90g	82%

Vitamin D 12IU	60%
Calcium 671mg	52%
Iron 13mg	71%
Potassium 1607mg	34%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 58.7%

Protein: 9.4%

Carbs: 31.9%