Quinoa Salad with Feta

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Quinoa Salad with FetaQuinoa Salad with Feta is a vibrant, refreshing, and nutritious dish that combines protein-rich quinoa with tangy feta cheese and a variety of fresh vegetables. Often served cold, it’s ideal as a light lunch, side dish, or even a main course for vegetarians. The salad is typically tossed in a zesty lemon or herb vinaigrette, giving it a Mediterranean or Middle Eastern flavor profile.




🍚 2. Key Ingredients

Here’s what typically goes into a quinoa salad with feta:

Base:

  • Quinoa (white, red, or tri-color) – cooked and cooled

Vegetables:

  • Cherry tomatoes (halved)

  • Cucumbers (diced)

  • Red onion (finely chopped or sliced)

  • Bell peppers (optional – red, yellow for sweetness and color)

  • Kalamata olives (optional – for Mediterranean flair)

  • Avocado (optional – for creaminess)

Protein & Flavor:

  • Feta cheese (crumbled)

  • Chickpeas or white beans (optional – for extra protein)

  • Fresh herbs – parsley, mint, dill, or basil

Dressing:

  • Extra virgin olive oil

  • Lemon juice

  • Garlic (minced)

  • Salt and pepper

  • Optional: red wine vinegar, Dijon mustard, or honey for added depth

🧑‍🍳 3. Preparation Method

  1. Cook the quinoa:
    Rinse quinoa under cold water, then cook with water (1:2 ratio) until fluffy. Let it cool completely.

  2. Prep the veggies:
    Chop all vegetables and herbs finely.

  3. Make the dressing:
    Whisk together olive oil, lemon juice, garlic, salt, and pepper.

  4. Combine:
    In a large mixing bowl, combine quinoa, veggies, herbs, and crumbled feta. Pour over the dressing and toss gently.

  5. Chill (optional):
    Let the salad sit in the fridge for 15–30 minutes before serving for enhanced flavor melding.

💪 4. Nutritional Benefits (per serving estimate)

  • Calories: ~250–300

  • Protein: ~10–12g

  • Fiber: ~4–6g

  • Healthy Fats: From olive oil and feta

  • Vitamins & Minerals: High in vitamin C, folate, magnesium, iron, and antioxidants

Health Highlight: Quinoa is a complete protein (contains all 9 essential amino acids), making this salad particularly good for vegetarians and vegans (if made without feta).

🍽️ 5. Serving Suggestions

  • As a side dish: With grilled chicken, salmon, falafel, or lamb

  • As a main course: Add chickpeas or grilled tofu for a complete vegetarian meal

  • Meal prep: Keeps well for 3–4 days in the fridge, making it great for lunches

🔄 6. Variations

  • Greek Style: Add olives, oregano, and use a red wine vinaigrette

  • Mexican Twist: Use black beans, corn, avocado, lime, and cilantro

  • Middle Eastern Flavor: Add za’atar, chopped mint, and a tahini-lemon dressing

  • Vegan Version: Use vegan feta or skip it altogether

  • Warm Option: Serve warm with roasted sweet potatoes or butternut squash

📦 7. Storage Tips

  • Store in an airtight container in the refrigerator

  • Best consumed within 3–4 days

  • Do not freeze (feta and veggies don’t freeze well)

📸 8. Ideal for Photos or Menu Descriptions

  • "A wholesome and vibrant quinoa salad tossed with crisp vegetables, crumbled feta, and a zesty lemon-herb vinaigrette."

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