Grilled Mediterranean Quinoa Salad is an explosion of vibrant flavors and textures, making it the perfect dish for summer gatherings, picnics, or quick weeknight dinners. Packed with protein, healthy fats, and a rainbow of fresh vegetables, this salad is not only delicious but also incredibly nutritious. Its refreshing nature and versatility make it a standout choice for any health-conscious eater looking to enjoy the sunny season.
Ingredients
Here’s your complete shopping list for Grilled Mediterranean Quinoa Salad, featuring healthy, natural, and holistic ingredients:
- Quinoa: 1 cup (dry, rinsed) – consider brands like Bob’s Red Mill or Ancient Harvest
- Water or Vegetable Broth: 2 cups (for cooking quinoa)
- Cherry Tomatoes: 1 cup (halved)
- Cucumber: 1 medium (diced)
- Red Bell Pepper: 1 medium (diced)
- Red Onion: 1/4 cup (finely chopped)
- Kalamata Olives: 1/3 cup (pitted and sliced)
- Feta Cheese: 1/2 cup (crumbled, for dairy option)
- Dairy-Free Substitute: Use almond or cashew feta cheese
- Fresh Parsley: 1/4 cup (chopped)
- Extra Virgin Olive Oil: 3 tbsp (for dressing)
- Lemon Juice: 2 tbsp (freshly squeezed)
- Garlic: 1 clove (minced)
- Dried Oregano: 1 tsp
- Salt and Pepper: to taste
Preparation Steps
Let’s break down the preparation:
- Rinse Quinoa: Place the quinoa in a fine-mesh strainer and rinse under cold water for about 2 minutes.
- Cook Quinoa: In a medium saucepan, combine rinsed quinoa and water (or vegetable broth). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until liquid is absorbed. Remove from heat and let sit, covered, for 5 minutes.
- Fluff Quinoa: After resting, fluff the quinoa with a fork and let it cool to room temperature.
- Chop Vegetables: While the quinoa cools, chop the cherry tomatoes, cucumber, red bell pepper, red onion, and parsley.
Cooking and Baking Instructions
This salad is no-bake, making it perfect for hot summer days! However, if you wish to grill some vegetables for added flavor:
- Preheat Grill: Heat your grill to medium-high.
- Grill Veggies (optional): Toss bell peppers and red onion in olive oil, salt, and pepper. Grill for about 5-7 minutes until charred. Allow to cool before chopping.
- Mix Salad: In a large bowl, combine the cooled quinoa, grilled vegetables (if using), cherry tomatoes, cucumber, olives, feta cheese, and parsley.
Serving Suggestions
Serve your Grilled Mediterranean Quinoa Salad warm or chilled. Drizzle with a dressing made from olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Garnish with additional parsley or a sprinkle of feta on top. For a complete meal, pair it with grilled chicken or fish, or serve alongside a light soup.
Additional Tips
- Flavor Boosters: For an extra kick, add a pinch of red pepper flakes or a splash of balsamic vinegar.
- Dietary Adaptations: For a vegan option, omit the feta or use a plant-based alternative. To make it gluten-free, ensure your quinoa is labeled as gluten-free.
- Meal Prep: This salad can be made ahead and stored in the fridge for up to 4 days, making it a great meal prep option.
Wrap Up
Grilled Mediterranean Quinoa Salad is a refreshing, colorful, and nutritious dish that embodies the essence of summer. It’s perfect for potlucks, barbecues, or as a light lunch. Fun Fact: Quinoa is often referred to as a “superfood” due to its high protein content and amino acid profile, making it a favorite among health enthusiasts. Enjoy this dish and let it transport you to sun-soaked Mediterranean shores!