Description
Mediterranean quinoa salad celebrates fresh ingredients from Southern Italy with zesty lemon and crisp vegetables. Herb-packed grains blend perfectly with tangy feta and olive oil, creating a light summer meal you’ll crave again and again.
Ingredients
Scale
Main Ingredients:
- 1 cup quinoa
- 1 ½ cups halved cherry tomatoes
- 1 (15 ounces/425 grams) can black beans, drained and rinsed
- 5 green onions, finely chopped
Liquid and Seasoning Ingredients:
- 2 cups water
- ¼ cup extra-virgin olive oil
- 2 limes, juiced
- 2 teaspoons ground cumin
- 1 teaspoon salt
- ½ teaspoon red pepper flakes, or more to taste
- ¼ cup chopped fresh cilantro
- Salt and ground black pepper to taste
Instructions
- Gently simmer rice in water over medium-low heat, maintaining a gentle bubble until grains become tender and liquid completely absorbs, approximately 12 to 15 minutes. Remove from heat and allow quinoa to rest and cool to room temperature.
- While quinoa cooks, craft a vibrant dressing by whisking together ground cumin, kosher salt, crushed red pepper flakes, extra virgin olive oil, and freshly squeezed lime juice in a small mixing bowl until ingredients harmonize.
- Transfer cooled quinoa to a spacious mixing vessel, then incorporate diced ripe tomatoes, protein-rich black beans, and thinly sliced green onions. Pour prepared dressing over the ingredients and delicately fold to ensure even coating.
- Garnish the salad with finely chopped fresh parsley, then season with additional ground black pepper and salt to enhance the overall flavor profile.
- Serve immediately at room temperature or refrigerate for 30 minutes to allow flavors to meld and develop a refreshing chill. The salad maintains optimal taste and texture when consumed within 24 hours of preparation.
Notes
- Eliminate quinoa’s natural coating by thoroughly rinsing under cold water to remove saponin, which causes bitter taste.
- Carefully control heat levels by gradually adding red pepper flakes, tasting as you go for perfect spice balance.
- Squeeze fresh lime directly from fruit moments before mixing to capture maximum citrusy brightness and vibrant flavor profile.
- Apply dressing sparingly, starting with half the recommended amount and incrementally increasing to prevent overwhelming the delicate salad ingredients.
- Transform this basic recipe into a personalized meal by incorporating protein-rich additions like diced avocado, crisp bell peppers, or tender grilled chicken strips for extra texture and nutrition.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner, Snacks
- Method: Boiling
- Cuisine: British
Nutrition
- Serving Size: 4
- Calories: 420 kcal
- Sugar: 2 g
- Sodium: 410 mg
- Fat: 18 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 55 g
- Fiber: 10 g
- Protein: 12 g
- Cholesterol: 0 mg