Introduction
The evolution of this Mediterranean quinoa salad beautifully represents the fusion of ancient and modern healthy eating. Quinoa, once known as 'the mother grain' by the Incas, has found its way into Mediterranean cuisine, creating a contemporary twist on traditional Greek horiatiki salad. This dish has become a staple at summer gatherings across the Mediterranean coast, where families gather to share meals in the warm evening air. Its popularity has soared in recent years as health-conscious diners seek out protein-rich alternatives to conventional grain salads, while its adaptability to dietary preferences makes it a welcoming dish for everyone at the table.
Ingredients
• 2 cups quinoa, rinsed and drained
• 4 cups water
• 1 large English cucumber, diced (about 2 cups)
• 2 cups cherry tomatoes, halved
• 1/2 red onion, finely diced
• 1/2 cup fresh mint leaves, chopped
• 1/2 cup fresh parsley, chopped
• 1/3 cup extra virgin olive oil
• 1/4 cup fresh lemon juice (about 2 lemons)
• 2 cloves garlic, minced
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup crumbled feta cheese (optional)
Step 1:
Rinse quinoa thoroughly in a fine-mesh strainer until water runs clear, about 1 minute.
Step 2:
Combine quinoa and water in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15-20 minutes until water is absorbed and quinoa is fluffy.
Step 3:
Spread cooked quinoa on a large baking sheet or shallow dish to cool for 10-15 minutes.
Step 4:
While quinoa cooks and cools, prepare the dressing: whisk together olive oil, lemon juice, minced garlic, Dijon mustard, honey, salt, and pepper in a small bowl.
Step 5:
In a large mixing bowl, combine cooled quinoa, diced cucumber, halved cherry tomatoes, diced red onion, chopped mint, and parsley.
Step 6:
Pour dressing over the salad and toss gently to combine. Taste and adjust seasoning if needed.
Step 7:
If using, sprinkle crumbled feta cheese on top just before serving.
Q: Can I make this salad ahead of time?
A: Yes, prepare up to 24 hours in advance, but add herbs and feta just before serving.
Q: Is this recipe gluten-free?
A: Yes, when using certified gluten-free quinoa.
Q: Can I substitute the fresh herbs?
A: Yes, try basil, dill, or cilantro based on preference.
• For gluten-free preparation, ensure quinoa is certified gluten-free.
• Can substitute feta with dairy-free alternatives like marinated tofu or vegan feta.
• English cucumber can be replaced with 3-4 Persian cucumbers.
• Fresh herbs can be adjusted according to preference.
• Store ingredients separately if preparing in advance.
• Quinoa can be cooked ahead and refrigerated.
• For best results, use extra virgin olive oil.
Serve chilled or at room temperature. Garnish with additional fresh herbs if desired.
Store in an airtight container in the refrigerator for up to 3 days. For best results, add feta cheese just before serving.
Cook quinoa and prepare vegetables while it cools to maximize efficiency. Dressing can be made up to 2 days ahead.
- Don't skip rinsing the quinoa - this removes bitterness
- Allow quinoa to cool completely before mixing with vegetables to prevent wilting
- Cut vegetables in uniform sizes for best presentation and eating experience
Make it vegan by using maple syrup instead of honey and omitting feta or using vegan alternatives. For added protein, include chickpeas or grilled chicken.
Serve with crisp white wine like Sauvignon Blanc or sparkling water with lemon. Pairs well with grilled protein or warm pita bread.
Best in Summer when fresh herbs and tomatoes are in season, but enjoyable year-round
Contains: Dairy (if using feta cheese). May contain traces of tree nuts or wheat depending on quinoa processing facility. Honey is not suitable for infants under 12 months.
