Low-Fat Mediterranean Quinoa Salad
A refreshing, protein-packed salad featuring quinoa, cherry tomatoes, cucumbers, and a light lemon-olive oil dressing. This mediterranean-inspired salads (low-fat) ready in about 30 minutes pairs quinoa, rinsed, cherry tomatoes, halved, cucumber, diced into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 220 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 cup quinoa, rinsed
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup kalamata olives, pitted
- 2 tbsp fresh parsley, chopped
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 clove garlic, minced
- to taste salt and pepper
Instructions
- Step 1: In a medium pot, bring 2 cups water to a boil. Add quinoa, reduce heat, and simmer for 15 minutes. Remove from heat, cover, and let sit for 5 minutes. Fluff with a fork and let cool slightly.
- Step 2: In a large bowl, combine quinoa, cherry tomatoes, cucumber, red onion, olives, and parsley. In a small jar, whisk together lemon juice, olive oil, garlic, 1/2 tsp salt, and 1/4 tsp pepper.
- Step 3: Pour dressing over the quinoa mixture and toss until evenly coated. Chill for 30 minutes before serving to allow flavors to meld.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Low-Fat Mediterranean Quinoa Salad take to make?
Total time is about 30 minutes (15 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Low-Fat Mediterranean Quinoa Salad?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep quinoa, rinsed from drying out.
Can I substitute ingredients in Low-Fat Mediterranean Quinoa Salad?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Low-Fat Mediterranean Quinoa Salad for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Low-Fat Mediterranean Quinoa Salad low-fat?
Yes — this recipe is tagged low-fat based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★☆
Enjoyable meal. Instructions could be a touch more detailed on the timing.
- ★★★★☆
Tasty recipe. I'd add a bit more seasoning next time.
