Mediterranean Quinoa Salad

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 273.4
  • Total Fat: 7.9 g
  • Cholesterol: 10.0 mg
  • Sodium: 134.5 mg
  • Total Carbs: 45.1 g
  • Dietary Fiber: 4.8 g
  • Protein: 9.0 g

View full nutritional breakdown of Mediterranean Quinoa Salad calories by ingredient
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Quinoa contains a lot of protein so this cold dish can be either a main course or a side dish. Serving size is if served as a main course. Quinoa contains a lot of protein so this cold dish can be either a main course or a side dish. Serving size is if served as a main course.
Number of Servings: 4


    1 cup dry quinoa
    1.25 cups water
    2 tbsp olive oil
    4 tbsp balsamic vinegar
    1 Tbsp Italian Seasoning (pre-made blend of dried herbs and spices - oregano, basil, rosemary, parsley, sage, thyme, onion powder and garlic powder)
    1 tbsp chopped parsley (or basil)
    1/2 red bell pepper - diced
    1/2 cup diced English (seedless) cucumber (or you can use zucchini)
    1/8 cup finely diced red onion (or more to your liking - I don't like too much)
    2 oz feta cheese cut into small cubes
    2 cups frozen sweet corn


Makes 4.5 1-cup servings.

Quinoa Prep:

If you are using unrinsed quinoa you need to follow these steps first - if your quinoa is pre-rinsed skip to the next paragraph. Place quinoa in a bowl and cover with water - soak 15 minutes. After soaking, rinse for two or three minutes in a fine metal strainer. If you do not have a colander that is fine enough, you can line your regular colander with cheesecloth to get the job done.

Put dry Quinoa and water in a sauce pan, bring to a simmer then reduce heat to low and cook covered for 30-35 minutes. Remove from heat and let sit covered for 5 minutes then fluff with fork. Transfer Quinoa to a large bowl and place in fridge.

Corn Prep:
Place corn and a small amount of water in a microwave safe dish and cook in micro for 5-6 minutes or until corn is tender. Drain and place corn in fridge.

Pour balsamic into a small bowl then slowly add the olive oil, whisking constantly to blend. Add italian seasoning and parsley/basil and whisk together. Set aside.

When the quinoa and corn have cooled, remove from fridge. Add all vegetables to quinoa and stir to combine. Add dressing to quinoa and stir to combine. Finally add the feta cheese and stir to combine.


Number of Servings: 4.5

Recipe submitted by SparkPeople user JSWANSON555.

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