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Easy Flavor-Packed Mediterranean Quinoa Salad Meal Prep Bowls

Mediterranean quinoa salad - featured image
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A fresh, healthy, and easy-to-prep Mediterranean quinoa salad featuring cucumbers, olives, feta, and herbs, perfect for meal prep and quick lunches.

Ingredients

Scale
  • 1 cup (185g) uncooked quinoa, rinsed thoroughly
  • 1 medium cucumber, diced
  • 1 cup (150g) cherry tomatoes, halved
  • ¼ cup red onion, finely chopped
  • ½ cup Kalamata olives, pitted and sliced
  • ½ cup feta cheese, crumbled
  • ¼ cup fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped (optional)
  • Juice of 1 large lemon (about 3 tablespoons)
  • 3 tablespoons extra virgin olive oil
  • 1 clove garlic, minced
  • ½ teaspoon ground cumin
  • Salt and black pepper, to taste
  • 1 teaspoon sumac (optional)

Instructions

  1. Rinse the quinoa: Place 1 cup (185g) of quinoa in a fine mesh strainer and rinse under cold water for about 30 seconds, rubbing the grains gently with your fingers to remove bitterness.
  2. Cook the quinoa: In a medium saucepan, combine rinsed quinoa with 2 cups (480ml) of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it steam, covered, for another 5 minutes. Fluff with a fork and transfer to a large mixing bowl to cool slightly.
  3. Prepare the veggies: While quinoa cooks, dice the cucumber, halve the cherry tomatoes, finely chop the red onion, slice the Kalamata olives, and chop the parsley and mint (if using).
  4. Mix the dressing: In a small bowl, whisk together lemon juice, olive oil, minced garlic, ground cumin, salt, black pepper, and sumac (if using).
  5. Combine all: Add the chopped veggies and crumbled feta to the slightly cooled quinoa. Pour the dressing over and toss gently but thoroughly to coat every bite.
  6. Adjust seasoning: Taste and adjust salt, pepper, or lemon juice as needed.
  7. Meal prep and store: Divide the salad evenly into 4 airtight containers. Store in the fridge for up to 4 days. Stir before serving and optionally add fresh parsley or mint.

Notes

Rinsing quinoa is essential to remove bitterness. Fluff quinoa with a fork after cooking for best texture. Use fresh lemon juice for bright acidity. Add delicate herbs like mint and parsley at the end to preserve flavor and color. Adjust salt carefully due to salty olives and feta. Store salad in airtight containers for up to 4 days; add fresh herbs before serving to refresh flavors.

Nutrition

Keywords: Mediterranean quinoa salad, healthy lunch, meal prep, easy salad, vegetarian, gluten-free, quinoa recipe

Find it online: https://jodierecipes.com/easy-flavor-packed-mediterranean-quinoa-salad-meal-prep-bowls-recipe-for-healthy-lunches/