Description
A vibrant and healthy Mediterranean Quinoa Salad featuring grilled chicken, fresh vegetables, Kalamata olives, and feta cheese, all tossed in a zesty lemon-herb dressing. This dish is perfect for a light lunch, dinner, or meal prep.
Ingredients
Scale
- 1 cup uncooked quinoa, rinsed
- 2 cups water or low-sodium chicken broth
- 2 medium boneless, skinless chicken breasts
- 1 tablespoon olive oil (for grilling)
- Salt and freshly ground black pepper, to taste
- 1 cup cherry or grape tomatoes, halved
- 1 medium cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/3 cup Kalamata olives, sliced or halved
- 1/2 cup crumbled feta cheese
- 2 tablespoons fresh parsley, chopped
- For the Lemon-Herb Dressing:
- 1/4 cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- 1/2 teaspoon dried oregano
- Salt and pepper, to taste
- Optional Add-ons:
- 1/4 cup sun-dried tomatoes, chopped
- 1/4 cup roasted red peppers, diced
- 1 tablespoon capers
Instructions
- Cook the Quinoa: Rinse quinoa under cold water. In a saucepan, bring water or broth to a boil. Add quinoa, reduce heat, cover, and simmer for 15 minutes. Remove from heat, cover, and steam for 5 minutes. Fluff with a fork and set aside to cool.
- Season and Grill the Chicken: Pat chicken breasts dry and rub with olive oil. Season with salt and pepper. Grill over medium heat for 5-6 minutes per side, or until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice.
- Prepare the Vegetables: Dice cucumber, halve tomatoes, slice olives, chop red onion, and chop parsley. If using optional add-ins, chop them now.
- Make the Lemon-Herb Dressing: In a bowl or jar, whisk together extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper until emulsified.
- Assemble the Salad: In a large bowl, combine cooked quinoa, grilled chicken, chopped vegetables, olives, and feta cheese. Pour dressing over the salad and toss gently.
- Chill or Serve: Serve immediately for a warm dish, or refrigerate for at least 30 minutes for a cooler, more flavorful salad.
Notes
- Rinse quinoa thoroughly to remove bitterness.
- Pound chicken breasts to an even thickness for consistent grilling.
- Use a meat thermometer to avoid overcooking chicken.
- Ensure quinoa is cooled before mixing to prevent ingredients from becoming mushy.
- Customize the salad with your favorite vegetables or proteins.
- Omit chicken for a vegetarian version, using chickpeas or tofu instead.
- Store leftovers in the refrigerator for up to 4 days.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Grilling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: Approximately 450-500 kcal (estimated)
- Sugar: Low
- Sodium: Moderate
- Fat: Healthy fats
- Saturated Fat: Moderate
- Unsaturated Fat: High
- Trans Fat: 0g
- Carbohydrates: Complex carbohydrates
- Fiber: High
- Protein: High
- Cholesterol: Moderate
Keywords: Mediterranean Quinoa Salad Grilled, Mediterranean grilled quinoa salad recipe, Grilled quinoa salad Mediterranean style, Quinoa salad Mediterranean with grilled vegetables, Easy grilled Mediterranean quinoa salad, Healthy Mediterranean quinoa salad grilled