Quinoa Salad with Feta: A Protein-Packed Delight

They were all thinking about cold rice, but I chose quinoa: more protein, no gluten, and also lighter. Only 300 Kcal! This delightful quinoa salad is perfect as a side dish or a light main course, packed with nutrients and flavors that everyone will love.

Ingredients

US Measurements

• 1 cup quinoa (approximately 6 oz / 170 g)
• 1 2/3 cups water (400 ml)
• 3.4 tablespoons extra virgin olive oil (50 ml)
• 1 teaspoon dried oregano
• 3.5 oz feta cheese, crumbled (approximately 50 g)
• Salt and pepper to taste
• Juice and zest of 1 lemon
• Assorted vegetables: diced bell peppers, cucumber chunks, and chopped scallions
• Optional: olives, chickpeas, or lentils for added protein

European Metric Measurements

• 170 g quinoa (approximately 1 tazza)
• 400 ml water (for cooking)
• 50 ml extra virgin olive oil
• 1 teaspoon dried oregano
• Approximately 50 g feta cheese, crumbled
• Salt and pepper, to taste
• Juice and zest of 1 lemon
• Assorted vegetables: diced bell peppers, cucumber chunks, and chopped scallions
• Optional: olives, chickpeas, or lentils for added protein

Preparation and Cooking Time

• Preparation Time: 25 minutes
• Cooking Time: 15 minutes
• Total Time: 40 minutes

Nutritional Information

• Calories: Approximately 130 kcal per 100 g of quinoa
• Serving Size: Varies depending on additional ingredients (vegetables, feta, etc.)
• Protein: Quinoa is a complete protein, offering all nine essential amino acids.

Instructions

1. Rinse and Soak the Quinoa:
   Start by rinsing the quinoa thoroughly under cold running water with a fine-mesh strainer to eliminate bitterness from saponins. Transfer the rinsed quinoa to a bowl and let it soak for 20 minutes.

2. Prepare the Dressing:
   In a small bowl, combine the juice and zest of a lemon with the extra virgin olive oil. Whisk in salt, pepper, and dried oregano, creating a smooth vinaigrette.

3. Cook the Quinoa:
   After soaking, drain the quinoa and place it in a saucepan. Add 400 ml of water and a pinch of salt. Bring to a boil, skimming off any foam that forms. Reduce the heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed. Turn off the heat and allow it to cool slightly.

4. Prepare the Vegetables:
   While the quinoa is cooling, dice the bell peppers, chop the cucumber, and finely slice the scallions. Add these chopped vegetables to the vinaigrette in the small bowl.

5. Assemble the Salad:
   In a large bowl, combine the warm quinoa with the vegetable vinaigrette mixture. Toss gently to mix. Add the crumbled feta cheese and sliced olives, if using. Stir lightly to incorporate.

6. Serve:
   Let the salad rest for a few minutes before serving. It can be enjoyed at room temperature or slightly chilled.

Cooking Tips and Tricks

1. Rinse the Quinoa Well: Always rinse quinoa thoroughly to remove the natural saponins that can create a bitter taste.

2. Let It Cool: Allow the cooked quinoa to cool slightly after cooking. This helps it fluff up and blend better with the other salad ingredients.

3. Experiment with Veggies: Feel free to use your favorite vegetables in this salad. Roasted veggies or raw seasonal favorites work well to customize this dish.

Variations

1. Add More Protein: Boost the protein content by incorporating legumes like chickpeas or lentils. These additions add both flavor and nutritional value.

2. Vegan Option: For a vegan-friendly version, simply omit the feta cheese or replace it with marinated tofu for a similar texture and taste.

This quinoa salad with feta is not just a meal; it’s a nourishing experience that will leave you feeling energized and satisfied. It’s perfect for meal prep or a quick weeknight dinner, and its versatility means you can always modify it to suit your preferences. Enjoy!