Mediterranean Quinoa Salad

Dec 31 2014

Take a bite out of the Mediterranean with this colorful quinoa salad, bursting in flavor from fresh vegetables and protein-rich quinoa.

Recipe adapted from

Serves 6 

Dietitian's Tip: 

Try increasing the veggies by adding diced bell pepper and zucchini; both of which add nutrients and fresh flavor. 


• 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 tablespoons extra virgin olive oil
• 2 cups cucumber, peeled and diced (from 1 English)
• 1 cup cherry tomatoes, quartered
• 1/4 cup crumbled feta
• 2 teaspoons black pepper 


Rinse quinoa for about 2 minutes.
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 and pepper and toss well. Add more lemon juice if needed. 

Nutrition Information: 

Per serving: 200 calories, 10 g total fat, 2 g saturated fat, 22 g carbohydrates, 6 g protein, 3 g fiber, 180 mg sodium, 325 mg potassium, 67 mg magnesium, 58 mg calcium