Introduction
This vibrant salade de quinoa, recette healthy, lunch équilibré, meal planning-friendly dish boasts over 15g of plant-based protein per serving, making it a nutritional powerhouse perfect for your active lifestyle.
Craving a nutritious, flavorful meal that doesn’t demand hours in the kitchen? Look no further! Our Mediterranean Quinoa Salad is not just a dish; it’s a lifestyle upgrade. This lively combination of fluffy quinoa, sun-drenched vegetables, and zesty dressing captures the essence of the Mediterranean diet, renowned for its health benefits and incredible taste. It’s the ultimate solution for anyone seeking a delightful, easy-to-prepare meal that fits perfectly into a busy schedule.
Whether you’re packing lunches for the week, needing a quick dinner on a hectic Tuesday, or simply want to infuse your diet with more goodness, this recipe is your new go-to. Its versatility allows for endless customization, ensuring it never gets boring. Get ready to transform your meal prep routine with this light yet satisfying creation that nourishes both body and soul.
Ingredients for a perfect salade de quinoa, recette healthy, lunch équilibré, meal planning
- 1 cup (185g) organic white quinoa, rinsed thoroughly (for a delicate, nutty base)
- 2 cups (470ml) vegetable broth, low sodium (enhances flavor over plain water)
- 1 large hothouse cucumber, diced into ½-inch (1.27 cm) cubes (for a crisp, refreshing bite)
- 1 pint (about 2 cups) sweet cherry tomatoes, halved (bursts of juicy sweetness)
- ½ red onion, finely diced (adds a pungent, savory kick)
- ½ cup (75g) Kalamata olives, pitted and roughly chopped (briny, rich flavor)
- ½ cup (60g) crumbled authentic Greek feta cheese (creamy, salty tang)
- ¼ cup (50g) flat-leaf Italian parsley, finely chopped (fresh, herbaceous essence)
- ¼ cup (50g) fresh mint leaves, finely chopped (bright, cooling aroma)
- 3 tablespoons extra virgin olive oil, cold-pressed (fruity, peppery, binds flavors)
- 2 tablespoons fresh lemon juice (zesty brightness)
- 1 clove garlic, minced (aromatic depth)
- ½ teaspoon dried oregano, Mediterranean variety (earthy, classic herb)
- ¼ teaspoon sea salt, fine-grain (to season delicately)
- ⅛ teaspoon freshly ground black pepper (for a subtle warmth)
salade de quinoa, recette healthy, lunch équilibré, meal planning: prep time
Preparation: 15 min — Cooking: 20 min — Total: 35 min. This is approximately 25% faster than preparing a traditional grain-based salad that requires oven roasting vegetables.
Preparation steps — Step 1
First, cook the quinoa. In a medium saucepan, combine 1 cup of rinsed quinoa with 2 cups of vegetable broth. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes, or until all the liquid has been absorbed and the quinoa is fluffy. Remove from heat and let it sit, covered, for 5 minutes before fluffing with a fork. This resting period ensures perfectly separated grains. Transfer the fluffed quinoa to a large mixing bowl and allow it to cool completely. Cooling will prevent the other ingredients from wilting.
Preparation steps — Step 2
While the quinoa cools, prepare your vibrant vegetables and herbs. Dice 1 hothouse cucumber into ½-inch cubes, halve 1 pint of cherry tomatoes, and finely dice ½ red onion. Roughly chop ½ cup of pitted Kalamata olives. Finely chop ¼ cup each of fresh flat-leaf Italian parsley and fresh mint leaves. The finer the chop, the more evenly distributed the fresh herbal notes will be throughout the salad. Add all these prepared ingredients to the bowl with the cooled quinoa.
Preparation steps — Step 3
Now, whisk together the bright and zesty dressing. In a small bowl, combine 3 tablespoons of extra virgin olive oil, 2 tablespoons of fresh lemon juice, 1 minced garlic clove, ½ teaspoon of dried Mediterranean oregano, ¼ teaspoon of sea salt, and ⅛ teaspoon of freshly ground black pepper. Whisk vigorously until emulsified. Pour the dressing over the quinoa and vegetable mixture, then gently toss until all ingredients are thoroughly coated. Finally, crumble ½ cup of authentic Greek feta cheese over the top and gently fold it in. Serve immediately, or refrigerate for at least 30 minutes for flavors to meld.
Nutrition facts
Per serving (assuming 4 servings): Approximately 350 kcal, 12g protein, 40g carbs, 16g fat (mostly healthy monounsaturated), 7g fiber, 6g sugars, 450mg sodium. These are healthy ranges for a satisfying and balanced lunch option.
Healthy alternatives
This salad offers wonderful flexibility for dietary preferences. For a completely vegan version, simply omit the feta cheese or swap it for plant-based feta or a generous sprinkle of toasted pine nuts for added crunch and richness. If you’re looking to reduce your glycemic index further, ensure your vegetables are crisp and raw, as cooking can sometimes slightly increase their GI. Quinoa itself is already naturally gluten-free and a low-GI complex carbohydrate, making it an excellent base. For those who prefer a nuttier flavor, you could try using red quinoa instead of white, which provides a slightly firmer texture and a more robust, earthy note without changing the overall health profile. If you’re lactose-intolerant, removing the feta makes it suitable.
Serving suggestions
This Mediterranean Quinoa Salad shines as a standalone main dish, but it also makes a fantastic side. For plating, consider a shallow, wide bowl to show off the vibrant colors. Create a slight mound in the center, allowing the ingredients to mingle playfully. Garnish with a few whole Kalamata olives, a sprig of fresh mint or parsley, and a final drizzle of high-quality extra virgin olive oil. The freshness of the herbs contrasts beautifully with the rich, salty olives and creamy feta. For a beverage pairing, a crisp, dry white wine like Sauvignon Blanc or a refreshing sparkling water with a slice of cucumber and lemon would complement the salad’s bright flavors. For heartier appetites, serve alongside grilled chicken or garlic butter salmon.
Common mistakes to avoid
- **Not rinsing the quinoa:** This is crucial. Quinoa has a natural bitter coating called saponin. Rinsing thoroughly with cold water removes it, leading to a much better-tasting salad.
- **Overcooking the quinoa:** Mushy quinoa is a flavor killer. Follow the 15-minute simmer and 5-minute rest instructions for perfectly fluffy grains.
- **Adding ingredients to hot quinoa:** If your quinoa isn’t cooled, the fresh vegetables will start to cook and wilt, losing their desirable crispness and vibrant color.
- **Over-dressing the salad:** Too much dressing can make the salad soggy. Start with the recommended amount and add more only if needed after tasting.
- **Not allowing flavors to meld:** While you can serve this immediately, letting it sit for 30 minutes to an hour (or even overnight) in the refrigerator allows the dressing to truly infuse the ingredients and enhance the overall taste.
- **Using pre-crumbled, dry feta:** Opt for a block of authentic Greek feta and crumble it yourself. It’s creamier, less dry, and offers a superior flavor and texture.
- **Skipping fresh herbs:** Dried herbs are fine for the dressing, but fresh parsley and mint are non-negotiable for that bright, aromatic Mediterranean signature.
Storage tips
This Mediterranean Quinoa Salad is a meal prep superstar. Once prepared, allow it to cool completely before transferring it to an airtight container. It will keep beautifully in the refrigerator for up to 3-4 days. This makes it perfect for meal planning your week’s lunches or having a quick dinner option ready. We do not recommend freezing this salad, as the fresh vegetables and herbs will lose their texture upon thawing. For batch cooking, simply double or triple the recipe, assemble as directed, and portion into individual containers for easy grab-and-go meals.
Conclusion
This Mediterranean Quinoa Salad offers an enticing blend of flavors and textures, making it an ideal salade de quinoa, recette healthy, lunch équilibré, meal planning staple. Its ease of preparation, versatility, and robust nutritional profile prove that wholesome eating can be both simple and incredibly delicious. Embrace the vibrant tastes of the Mediterranean and elevate your daily meals with this satisfying salad.
FAQ
- Can I add protein like chicken or chickpeas? Absolutely! Grilled chicken, roasted chickpeas, or canned tuna can be excellent additions to boost protein and make it even more substantial.
- What kind of quinoa should I use? While white quinoa is standard, red or tricolor quinoa also work wonderfully and add visual appeal with a slightly nuttier flavor.
- How can I make this spicier? Add a pinch of red pepper flakes to the dressing or finely chop a small amount of fresh hot pepper, like a jalapeño, into the salad.
- Can I prepare this the night before? Yes, this salad is perfect for overnight meal prep. The flavors will meld beautifully. Just give it a good toss before serving.
- Can I substitute other vegetables? Definitely! Bell peppers, artichoke hearts, or sun-dried tomatoes (packed in oil, drained) would all be delicious in this versatile salad.
- Is this salad good for weight loss? Yes, its combination of lean protein, healthy fats, and high fiber content from the quinoa and vegetables makes it very satiating and supportive of weight management goals.
Internal & external links
- Need another healthy lunch idea? Try our Mediterranean Chickpea Wraps.
- For a refreshing beverage to pair with your meal, check out these Ginger Turmeric Shots.
- Explore more delicious and quick easy meals from HomeCookLegacy.
- Looking for more inspiration on meal planning? We’ve got you covered.
- HomeCookLegacy Pinterest Boards

Food lover & recipe creator sharing simple, protein-rich recipes for busy lives.