Looking for a meal that’s both healthy and satisfying? This Greek Quinoa Salad is the perfect mix of fresh vegetables, tangy feta cheese, and zesty lemon dressing — all tossed with fluffy quinoa. It’s light, protein-packed, and bursting with Mediterranean flavor.
🧂 Ingredients
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1 cup uncooked quinoa (rinsed)
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2 cups water or vegetable broth
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1 cup cherry tomatoes, halved
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1 cucumber, diced
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½ red onion, finely chopped
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½ cup Kalamata olives, sliced
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½ cup feta cheese, crumbled
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2 tbsp chopped fresh parsley
For the Lemon Dressing:
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¼ cup extra virgin olive oil
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Juice of 1 lemon
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1 tsp Dijon mustard
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1 garlic clove, minced
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Salt & pepper, to taste
👩🍳 Instructions
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Rinse quinoa thoroughly, then cook in water or broth for 15 minutes until fluffy. Let cool.
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In a large bowl, combine cooked quinoa, tomatoes, cucumber, onion, olives, feta, and parsley.
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In a small jar, whisk together olive oil, lemon juice, mustard, garlic, salt, and pepper.
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Pour the dressing over the salad and toss well.
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Chill for 30 minutes before serving for best flavor.
📜 History of Greek Quinoa Salad
Traditional Greek salads, known as “Horiatiki”, date back to the early 1900s and are a cornerstone of the Mediterranean diet.
This modern version replaces the classic bread or rice with quinoa, a South American grain that became popular worldwide for its high protein content. The fusion of Greek ingredients and Andean quinoa makes this salad a symbol of global healthy eating trends.
💪 Health Benefits
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Quinoa: A complete protein with all 9 essential amino acids, rich in fiber and iron.
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Olive Oil: Heart-healthy fats that reduce inflammation.
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Tomatoes & Cucumbers: Hydrating and packed with antioxidants.
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Feta: Provides calcium and probiotics for gut health.
🧠 Tips & Variations
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Add grilled chicken or chickpeas for extra protein.
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Use mint or basil instead of parsley for a different flavor.
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Make it vegan by skipping the feta or using a plant-based alternative.
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