Description
Refreshing Mediterranean quinoa salad brings sunshine to your plate with zesty herbs and crisp vegetables. Packed with protein and flavor, this light dish offers a perfect balance of nutrition and taste you’ll crave again and again.
Ingredients
Scale
Grains and Base:
- 300 grams (11 ounces) bulgar wheat with mixed-colour quinoa
Vegetables and Herbs:
- 1 red onion, finely sliced
- 200 grams (7 ounces) sun-blushed tomatoes in oil, drained and cut in half
- 3 tablespoons chopped mint
- 2 tablespoons chopped flat-leaf parsley
- 3 tablespoons finely snipped chives
- 2 tablespoons torn basil leaves
Dressing and Extras:
- 1 tablespoon olive oil
- 100 grams (4 ounces) feta cheese, broken into pieces
- 50 grams (2 ounces) pomegranate seeds
- Salt
- Freshly ground black pepper
- Juice of 1 lemon
- Finely grated zest of 1 lemon
- 2 tablespoons pomegranate syrup
- 1 teaspoon sugar
- 2 tablespoons good olive oil
Instructions
- Cleanse quinoa thoroughly under cold running water to remove any bitter residue.
- In a medium saucepan, combine quinoa with water and simmer over medium heat for 15-18 minutes until grains become translucent and tender.
- Remove from heat, cover the pan, and allow quinoa to steam for 10 minutes, then spread on a flat surface to cool completely.
- Caramelize onions in olive oil over medium-low heat for 5-6 minutes until golden and soft, developing a rich, sweet flavor.
- Prepare the vibrant dressing by whisking together fresh lemon juice, zest, pomegranate syrup, and a touch of sugar until smooth and well-integrated.
- Combine cooled quinoa with sautéed onions, diced tomatoes, and finely chopped fresh herbs, creating a colorful and aromatic base.
- Season the mixture with salt and freshly ground black pepper to enhance the overall taste profile.
- Gently fold in crumbled feta cheese and scattered pomegranate seeds for added texture and bursts of tangy flavor.
- Drizzle the prepared dressing over the salad, tossing delicately to ensure even distribution of ingredients.
- Serve the quinoa salad chilled or at room temperature, allowing the flavors to meld and develop.
Notes
- Rinse quinoa thoroughly to remove bitter coating and ensure a clean, nutty flavor.
- Cook quinoa with precision, using a 2:1 water ratio to achieve perfectly fluffy texture without mushiness.
- Toast quinoa briefly in dry pan before boiling to enhance its natural nuttiness and add depth of flavor.
- Customize dressing by substituting pomegranate syrup with honey or maple syrup for different dietary preferences.
- Prepare salad in advance and let flavors meld together for more intense taste profile.
- Add protein like grilled chicken or chickpeas to transform this into a complete meal.
- For gluten-free and vegan options, replace feta with plant-based cheese or nutritional yeast.
- Prep Time: 15 minutes
- Cook Time: 26 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Boiling
- Cuisine: Peruvian
Nutrition
- Serving Size: 4
- Calories: 280 kcal
- Sugar: 5 g
- Sodium: 320 mg
- Fat: 15 g
- Saturated Fat: 4 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 5 g
- Protein: 8 g
- Cholesterol: 15 mg