Mediterranean Quinoa Salad

by Bethany Vessey, Registered Dietitian on November 15, 2012

Hey Everyone!

Quinoa has certainly been my ingredient of choice this month! I just love how simple and versatile it is and not to mention that it provides you with the same quality of protein (aka., complete protein) that you could find in a piece of meat. Not only can quinoa be a great meat alternative that will be sure to save on the pocket book, it is also a high fiber, gluten free option, which can be very hard to find.

One cup of cooked quinoa can give you:

168 calories

6g of complete protein

3g of fiber

That’s right I said save on the pocket book. . . Some of you may be thinking ya right I seen the cost of that stuff, $10.99 for 2lb bag; but remember, after cooking it puffs up to 4 times its original size and it is a meat replacement, and we all know how expensive meat can be! So by adding more meatless quinoa dishes into your week, can help to not only save some money but also help cut back on some of your weekly saturated fat intake (i.e., instead of red meat 3-5 times/week, ideally have it only twice)!

Quinoa is also really easy to cook. It is a 2:1 ration between water and quinoa. All I do is take 2 cups of after for one cup of quinoa and put it in a pot. Cover, and turn the burner to max to bring to a boil. Once boiling , leave cover on and turn the burner to 1-2 (min) and let simmer until water is gone (~10 minutes). Then I take pot off the burner and let it sit, with the cover still on, for 5 minutes to let it fluff up! It’s that easy!

Here is a super yummy recipe I made last week for a potluck I had to go too! It was really easy to make and made great leftovers! I think the next time I make it I may add chopped raw spinach!

Hope you enjoy this delicious, high fiber, meatless, gluten-free, mealtime option!

Mediterranean Quinoa Salad (5 Servings)


2 cups quinoa, (dry measure)
4 cups water
3 medium bell pepper, red, yellow or orange, one of each color! chopped into small peices
30 cherry  tomato, chopped in 1/2
1/2 medium onion, raw, red, chopped finley
1 cup slices cucumber, raw, cut slices into 4’s
1/2 cup, Crumbled feta cheese, cow or goat milk
2 tbsp olive oil
3 tbsp lemon juice, fresh, could add more for taste



Cook quinoa according to directions of bag.

Chop all veggies into small bite size pieces.

Crumble feta cheese.

Mix cooked quinoa, veggies, cheese, oil, and lemon juice all together in a large bowl. Tastes better if quinoa is cool (I stuck my cooked quinoa in the fridge while I chopped the veggies).

Servings are approximately 2 cups.


CALORIES (kCal) 406
FAT (g) 13.58
TRANS FAT (g) 0.003
SODIUM (mg) 199
FIBRE (g) 7.5
SUGARS (g) 7.4
PROTEIN (g) 13.64
VITAMIN A (µg) 155
VITAMIN C (mg) 154.3
CALCIUM (mg) 143
IRON (mg) 7.48

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