Quinoa Salad with Cherry Tomatoes, Cucumber, Red Onion, Feta Cheese, and Lemon-Tahini Dressing

June 5, 2024

Lauren McDonagh-Pereira Photography

Looking for a fresh, healthy, and flavorful salad to add to your meal rotation? This quinoa salad with cherry tomatoes, cucumber, red onion, feta cheese, and a tangy lemon-tahini dressing is the perfect choice. It’s packed with protein, fiber, and essential nutrients, making it a nutritious and satisfying dish. Whether you’re meal prepping for the week or looking for a quick and easy lunch, this quinoa salad is sure to become a favorite.

Ingredients:

For the Salad:

1 cup quinoa (uncooked)

2 cups water or vegetable broth
1 cup cherry tomatoes, halved
1 cucumber, diced

1/2 red onion, finely chopped
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped

For the Lemon-Tahini Dressing:

1/4 cup tahini
1/4 cup fresh lemon juice (about 2 lemons)

2 tablespoons olive oil
2 tablespoons water (more if needed for consistency)
1 clove garlic, minced

1 teaspoon honey or maple syrup
Salt and pepper to taste

Instructions:

Cook the Quinoa:
- Rinse the quinoa under cold water to remove any bitterness.
- In a medium saucepan, combine the quinoa and water (or vegetable broth) and bring to a boil.
- Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the water is absorbed.
- Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and let it cool.
Prepare the Vegetables:
- While the quinoa is cooking, prepare the vegetables.
- Halve the cherry tomatoes, dice the cucumber, and finely chop the red onion.
- Chop the fresh parsley.
Make the Dressing:
- In a small bowl, whisk together the tahini, fresh lemon juice, olive oil, water, minced garlic, and honey or maple syrup.
- Season with salt and pepper to taste.
- If the dressing is too thick, add a bit more water until you reach your desired consistency.

Assemble the Salad:
- In a large mixing bowl, combine the cooked and cooled quinoa, cherry tomatoes, cucumber, red onion, and chopped parsley.
- Add the crumbled feta cheese.

Dress the Salad:
- Pour the lemon-tahini dressing over the salad.
- Toss gently to combine, ensuring all the ingredients are evenly coated with the dressing.

Serve:
- Serve the salad immediately or refrigerate for later. This salad can be enjoyed cold or at room temperature.

Nutritional Information:

Calories: Approximately 350 calories per serving

Protein: 10-12 grams
Fat: 20 grams
Carbohydrates: 30 grams

Fiber: 6 grams
Sugars: 4 grams

Why You Should Make This Quinoa Salad

This quinoa salad is not only delicious but also incredibly nutritious. Quinoa is a complete protein, providing all nine essential amino acids, and is rich in fiber, vitamins, and minerals. The combination of fresh vegetables and creamy feta cheese adds flavor and texture, while the lemon-tahini dressing provides a tangy and nutty finish.

Tips for Customizing Your Quinoa Salad

Add More Veggies: Feel free to add other vegetables like bell peppers, avocados, or spinach for extra nutrients.
Protein Boost: Add chickpeas, grilled chicken, or tofu for an extra protein boost.
Make it Vegan: Omit the feta cheese or use a vegan cheese alternative.

Meal Prep: This salad keeps well in the refrigerator for up to 3 days, making it perfect for meal prep.

Enjoy this vibrant and healthy quinoa salad as a main dish or a side. It’s perfect for lunch, dinner, or even as a dish for a picnic or potluck. Give it a try and let us know how you like it!

By following this simple recipe, you can enjoy a nutritious and flavorful quinoa salad that’s perfect for any occasion. Don’t forget to share this recipe with your friends and family!