Mediterranean Quinoa Salad

The Mediterranean Quinoa Salad is the dietitian’s featured healthy recipe for the month of June. Quinoa is a unique whole grain with added health benefits because it contains all nine essential amino acids and is a good source of iron, magnesium, zinc, and folate. This recipe is great as a side dish for chicken and fish or it can stand alone as a vegetarian meal.


  • 1 cup uncooked quinoa
  • 2 cups water
  • 1/4 cup red onion, diced
  • 1/2 – 3/4 lemon, squeezed
  • 1/4 cup about 10 kalamata olives, pitted and sliced
  • 2 tbsp extra virgin olive oil
  • 2 cups cucumber, peeled and diced (from 1 English)
  • 1 cup cherry tomatoes, quartered
  • 1/3 cup crumbled feta
  • salt and fresh pepper, to taste


  • Rinse quinoa for about 2 minutes, using your hands to make sure all the saponins are removed (saponins can add an undesirable bitter taste to quinoa).
  • While not required, toasting quinoa before boiling it in liquid enhances flavor.
  • Fill a medium pot with water, add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover; simmer covered 15 minutes.
  • Remove from heat and keep covered an additional 5 minutes without lifting the lid; then fluff with a fork and set aside in a large mixing bowl to cool.
  • While the quinoa cools, dice all the vegetables.
  • Add the red onion, olives, cucumber, tomatoes to the cooled quinoa, and squeeze 1/2 lemon over it.
  • Drizzle the olive oil over the quinoa, then add feta, salt and pepper to taste and toss well.
  • Taste for salt and adjust as needed, add more lemon juice if needed.

Serving: 1 generous cup, Calories: 145.5kcal, Carbohydrates: 15.5g, Protein: 4.5g, Fat: 8g, Cholesterol: 7.5mg, Sodium: 137mg, Fiber: 2.5gBlue Smart Points:5Green Smart Points:5Purple Smart Points:3Points +:5

Published by The Diet Duchess

An evidence based nutrition practice that empowers clients to live well through healthy eating, disease prevention, and disease management.

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