Join us for an epic adventure, where we create the Ultimate Mediterranean Quinoa Salad! This vibrant, nutrient-packed recipe is bursting with fresh veggies, fluffy quinoa, tangy feta, and a zesty lemon dressing that’ll transport you straight to a Greek seaside taverna. Perfect for beginners, meal preppers, or anyone craving a healthy yet satisfying dish, this salad is gluten-free, high in protein, and loaded with antioxidants.
Ingredients (Serves 4):
1 cup quinoa (rinsed)
2 cups water
1 large cucumber (diced)
2 medium tomatoes or 1 pint cherry tomatoes (diced)
1/2 red onion (thinly sliced)
4 oz (100g) feta cheese (crumbled, optional for vegan swaps)
1/2 cup Kalamata or black olives (pitted)
1/4 cup each fresh parsley and mint (chopped)
2 lemons (juiced, ~1/4 cup)
1/4 cup extra virgin olive oil
Salt and pepper (to taste)
Optional: Avocado, nuts, chickpeas, or grilled chicken for customization
In this extended episode, we dive deep into every step—sharing pro tips, knife skills, ingredient hacks, and personal stories from my Mediterranean travels. Learn how to customize with vegan options, add protein, or spice it up, plus meal prep secrets to make it last all week. Packed with nutrition facts, sustainability tips, and fun viewer Q&A moments, this video is your guide to eating well without sacrificing flavor. Grab your apron, drop your favorite salad hacks in the comments, and let’s cook something delicious together! Don’t forget to like, subscribe, and tag us with your creations! #healthyeating #mediterraneandietrecipes #quinoasalad
Hey everyone, welcome back to Nourish Cravings, where we transform everyday ingredients into nourishing, flavor-packed masterpieces that make you feel amazing inside and out. Today, we’re embarking on an epic journey with one of my all-time favorites, a Mediterranean quinoa salad. Imagine biting into a symphony of textures. The fluffy, nutty quinoa, crisp cucumbers, juicy tomatoes, all tied together with a zesty lemon dressing. M. It’s not just food. It’s a vacation in a bowl. Let me tell you why this recipe holds a special place in my heart. A few years ago, I was on a backpacking trip through the Mediterranean, Greece, Italy, you name it. I stumbled upon a tiny familyrun tivera overlooking the Aian Sea, and they served a salad like this that changed my life. It was simple, fresh, and bursting with flavors from the local harvest. I begged for the recipe, but they just smiled and said, “It’s all about the love you put in.” So, I came home and experimented for months, tweaking ratios, testing herbs, even growing my own mint in a window sill pot. The result, this version that’s healthier, easier for busy folks like us, and customizable to your taste. It’s loaded with plant-based protein, fiber to keep you full, and antioxidants to fight off those daily stresses. Perfect for beginners, meal preppers, or anyone wanting to eat cleaner without sacrificing taste. And today, we’re making this an extended 80minute cookalong special. Why so long? Because I want to dive deep, share stories, pro tips, answer common questions, and make sure you feel like we’re cooking side by side. Grab your apron, clear some counter space, and let’s make this interactive. Hit pause if you need to gather ingredients and drop in the comments. What’s your biggest salad pet peeve? Wilted greens, bland dressings. I want to hear it all. While you’re commenting, subscribe if you haven’t. We’re building a community of healthy eaters here. All right, before we chop a single veggie, let’s talk about the benefits. This salad isn’t just tasty, it’s a nutritional powerhouse. Quinoa provides complete protein, meaning all nine essential amino acids, great for vegetarians. The veggies boost your vitamin intake, and the olive oil adds heart-healthy fats. Studies show Mediterranean diets like this can lower inflammation and even improve mood. Who knew a salad could be your new best friend? Okay, enough chitchat. Let’s reveal the ingredients. [Music] Let’s break down the ingredients slowly so you can shop along or note substitutions. This recipe serves about four people or makes killer leftovers for lunches. I’ll explain why each one matters and how to pick the best quality because fresh is key. Starting with the base. Quinoa, one cup. This ancient grain from the Andes is gluten-free and a complete protein source. Look for pre-rinsed to save time, but we’ll rinse anyway. Fun fact, NASA has studied quinoa for space missions because it’s so nutrientdense, high in iron, magnesium, and fiber. If you’re new to it, don’t worry. It cooks like rice, but with a fun pop. Water, two cups. Plain and simple. For cooking the quinoa, use filtered if you can for the purest taste. Cucumber, one large one. English or Persian varieties are less bitter. It’s 95% water, so it hydrates you while adding crunch. Pro tip: If your cuc is waxy, peel it partially for better texture. Tomatoes. Two medium-sized or a pint of cherry tomatoes for extra sweetness. Go for ripe inseason ones. Heirlooms if available. They’re packed with lycopine, an antioxidant that supports skin health and may reduce cancer risk. Avoid refrigerating them. It kills the flavor. Red onion, half of one. This adds a sharp, pungent kick that balances the sweetness. If raw onion isn’t your thing, we’ll talk about mellowing it later. It’s full of corsetin, which is anti-inflammatory. Feta cheese, about 4 oz, crumbled. Greek feta is best. Salty, tangy, and made from sheep’s milk for authenticity. If you’re dairyf free, try a plant-based alternative or marinated tofu. It adds creaminess and protein. Olives, half a cup, preferably calamata for that briney depth. These are a Mediterranean staple, rich in healthy monounsaturated fats. Pitted ones save time, but watch for sodium if you’re watching your intake. Fresh herbs. 1/4 cup each of chopped parsley and mint. Parsley brightens everything with vitamin K for bone health, while mint adds a cooling freshness. Grow your own if possible. It’s easy and saves money. Lemons, two fresh ones, organic if you can for zest without pesticides. The juice provides vitamin C and that bright acidity to wake up all the flavors. Olive oil 1/4 cup extra virgin cold pressed for maximum antioxidants. It’s the heart of Mediterranean cooking. Anti-inflammatory and delicious. Salt and pepper to taste, preferably sea salt and fresh cracked pepper. These enhance without overpowering. Optional add-ins, avocado for creamy omega-3s or a handful of nuts like almonds for extra crunch and healthy fats. These make it your own. experiment. Oh, that’s the lineup. Pause here if you need to raid your fridge. In the comments, tell me what’s one ingredient you’d swap. Maybe add feta alternatives for vegans. Now, let’s gear up for prep. Tools out. [Music] All right, aprons on. Let’s start cooking. First things first, rinse that quinoa. This removes soponins, which can make it bitter. Swirl it around. See the foam? That’s what we’re washing away. Now, into a medium pot, quinoa and water. Bring to a boil over mediumigh heat. Then, reduce to low. Cover and simmer for 15 minutes. While it cooks, we’ll prep veggies. This is multitasking at its finest. Let’s chop the cucumber. Aim for uniform pieces, about/2in cubes for even bites. Knife skills tip: Hold the knife properly to avoid slips. I learned this the hard way after a minor cut years ago. Safety first. Why cucumber? It adds hydration and a cooling contrast to the warm quinoa. Next, tomatoes. Core, have scoop seeds if watery, then dice. Seeding prevents soggginess, especially for meal prep. On my trip, the tivera used sunripened tomatoes straight from the vine. No seeds needed because they were so firm. Tomatoes bring umami and natural sweetness. Red onion time. Peel. Have thin slice for less bite. Soak slices in ice water for 10 minutes. It draws out the sharpness. While soaking, let’s chat nutrition. Onions have prebiotics for gut health. Viewer, can I use white onion? Sure, but red adds color and milder flavor. Herbs: bundle parsley and mint. Roll. Chop finely. Chiffonade style for even cuts. Inhale that aroma. Mint isn’t just for tea. In salads, it evokes freshness. Fun history. Mint has been used in Mediterranean cuisine for thousands of years. Even in ancient remedies. Check quinoa at the 15-inute mark. Done. It should have absorbed the water and show little tails. That’s the germ sprouting. Fluff with a fork. Let it cool in a wide bowl to speed up. Spread it out. No fluffing. It clumps like bad rice. Dressing. Next. Juice lemons into a bowl. Roll first for more juice. About 1/4 cup juice. Add olive oil, salt, pepper. Whisk slowly and explain emulsion. Whisk until creamy, oil, and acid binding. Taste. Adjust. More lemon for tang, honey for sweet. Customization. Add garlic for punch or Dijon for creaminess. Viewer tip. Try balsamic. Great idea. Experiment live. Pretend live Q&A. How do I make it gluten-free? It already is. Kid-friendly. Hide onions. Add fruit. Share your questions below. Assembly: large bowl. Add cooled quinoa, veggies, drain onion, olives, feta, herbs. Layer slowly and explain why. Gentle toss like folding a delicate cake. Drizzle dressing. Fold again. Rest 10 15 minutes for flavors to marry. Taste test live. Takes a bite. Perfect balance. Adjust if needed. Nutrition deep dive. This is about 300 calories per serving. Break down the macros, benefits for energy and weight management, and how it fits into a day in the life eating this. [Music] Now, let’s level up with variations. Base is versatile. Protein boost, grilled chicken strips, or add chickpeas for vegan. Spicy version, jalapenos or chili flakes. Vegan twist, swap feta for avocado, creamy and full of potassium. Dressing alternative, tahini based for Middle Eastern vibe. Meal prep masterass. Portion into jars. Dressing bottom, veggies, middle, quinoa top. Fridge for 4 days. Freezing quinoa. Yes, but veggies no. They get mushy. Pairings with grilled fish for dinner or as side to soup. Wine crisp white like soven blanc. Sustainability angle. Choose local produce to reduce carbon footprint. Budget tips. Buy quinoa in bulk. What’s your variation? Tag me on social with photos. [Music] Your Mediterranean quinoa salad. Fresh, fueling, fabulous. Try it. Share your twists. Thanks for joining. You make this channel special. Like, comment, subscribe for more. See you soon. [Music]
Dining and Cooking