Zesty Mediterranean Quinoa Bowl

Greek Spinach and Quinoa Salad

By Lynne Webb

A flavorful, satisfying salad that combines spinach, tomatoes, cucumber, red onion, quinoa and feta cheese with a Greek-style dressing flavored with lemon juice and oregano.

Prep: 20 mins

Cook: 15 mins

Total: 35 mins

Servings: 4 side dish or 2 main course servings

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Ingredients

For the Salad:

• 3/4 cup quinoa (rinsed)
• 1-1/2 cups low-sodium vegetable or chicken broth (for cooking quinoa)
• 1 medium cucumber, peeled, seeded and cut into 1/2-inch dice
• 1 large tomato, seeded and cut into 1/2-inch dice
• 3 to 4 ounces baby spinach, roughly chopped
• 1/4 cup red onion, finely chopped
• 2 ounces feta cheese, finely crumbled
• Salt and freshly ground black pepper, to taste

For the Dressing:

• 6 to 8 tablespoons extra-virgin olive oil, divided
• 2 tablespoons red wine vinegar
• 2 cloves garlic, very finely chopped or minced
• 1 teaspoon dried oregano, or more to taste
• Juice of 1 lemon (about 2 tablespoons)

Instructions

1. 1. Prepare the Quinoa: Begin by thoroughly rinsing the quinoa under cold running water in a fine-mesh strainer. This crucial step helps remove saponins, a natural coating that can give quinoa a bitter taste. Drain the rinsed quinoa well and transfer it to a medium saucepan. Pour in the low-sodium vegetable or chicken broth, add 1 tablespoon of olive oil, and a pinch of salt. Bring the mixture to a rolling boil over medium-high heat. Once boiling, reduce the heat to a low simmer, cover the saucepan tightly, and cook for 10 to 12 minutes, or until all the liquid has been absorbed and the quinoa is tender and fluffy. You’ll notice small “tails” that indicate it’s perfectly cooked. Remove from heat and let it rest, covered, for 5 minutes.
2. 2. Create the Oregano-Garlic Infusion: While the quinoa is cooking, prepare a flavorful dressing base. In a small bowl, whisk together 4 tablespoons of extra-virgin olive oil, the red wine vinegar, the very finely chopped garlic, and the dried oregano. This mixture will infuse the warm quinoa with deep, aromatic flavors. Once the quinoa has rested, uncover it and immediately add this oil-vinegar-garlic-oregano mixture. Toss gently to combine, ensuring every grain of quinoa is coated. Season the warm quinoa generously to taste with salt and freshly ground black pepper. Set it aside to cool slightly while you prepare the fresh vegetables.
3. 3. Assemble the Salad Base: In a large mixing bowl, combine the freshly diced cucumber, seeded and diced tomato, roughly chopped baby spinach, and finely chopped red onion. These fresh ingredients form the crisp and vibrant base of your Greek salad. Drizzle the lemon juice over the vegetables, along with an additional 1 tablespoon of extra-virgin olive oil. Toss everything gently to combine, ensuring the vegetables are lightly coated. Season this vegetable mixture with salt and pepper to your preference.
4. 4. Combine and Finish: Add the cooled, dressed quinoa mixture to the bowl with the fresh vegetables. Sprinkle in the finely crumbled feta cheese. Toss all the ingredients together one last time, gently but thoroughly, to ensure an even distribution of flavors and textures. Taste the salad and adjust the seasoning as needed; you might want a little more salt, pepper, or a final drizzle of olive oil to enhance the richness. Serve immediately to enjoy the peak freshness and vibrant flavors.
5. Optional Enhancement: To elevate this salad to a hearty main course for four servings, consider adding 3/4 lb of cooked, cooled chicken breast (shredded or diced) or grilled shrimp to the final mix. This adds a significant protein boost and makes the salad even more substantial.

The Marvel of Mediterranean Flavors

This Greek Spinach and Quinoa Salad stands as a testament to the power of fresh, simple ingredients coming together to create something truly extraordinary. Each component plays a vital role in its flavor profile and nutritional value. The earthy, slightly bitter notes of fresh spinach provide a fantastic counterpoint to the sweet acidity of ripe tomatoes and the refreshing crunch of cucumber. Red onion adds a delightful pungency and a pop of color, while the creamy, briny feta cheese brings that signature Greek tanginess that we all adore.

But the true stars in this updated classic are the quinoa and the homemade dressing. Quinoa, often hailed as a superfood, is a complete protein, meaning it contains all nine essential amino acids. It’s also rich in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and vitamin E, contributing significantly to the salad’s satiety and nutritional density. Its light, fluffy texture and subtle nutty flavor make it an ideal base, absorbing the dressing beautifully without overpowering the delicate vegetables. The dressing itself, a harmonious blend of extra-virgin olive oil, pungent garlic, tangy red wine vinegar, aromatic dried oregano, and bright lemon juice, is the soul of the salad. It infuses every ingredient with that authentic Greek zest, making each bite an invigorating experience.

Customizing Your Greek Spinach and Quinoa Salad

One of the beauties of this salad is its adaptability. While delicious as written, don’t hesitate to make it your own with a few thoughtful additions or substitutions:

• Add More Protein: As mentioned, grilled chicken or shrimp are excellent choices. For a vegetarian protein boost, consider adding a can of drained and rinsed chickpeas or lentils. Hard-boiled eggs or even flaked salmon would also be delicious.
• Boost the Veggies: Feel free to incorporate other Mediterranean-inspired vegetables. Sliced Kalamata olives can add a salty, briny kick. Roasted red bell peppers, artichoke hearts, or even finely chopped green bell peppers can enhance both flavor and crunch.
• Herbaceous Freshness: While dried oregano is classic, a sprinkle of fresh mint or parsley would elevate the salad with a burst of fresh herbal notes.
• Cheese Variations: If feta isn’t your preference, try a sprinkle of goat cheese for a creamier, milder tang, or even shaved Parmesan for a different depth of flavor. For a vegan version, simply omit the feta or use a plant-based feta alternative.
• Spice It Up: A pinch of red pepper flakes in the dressing can add a subtle heat if you enjoy a little spice.

Perfect for Any Occasion

This Greek Spinach and Quinoa Salad is truly a chameleon, fitting perfectly into a variety of meal scenarios:

• Light Lunch: Prepare a larger batch at the beginning of the week for easy, healthy lunches on the go. Its flavors meld beautifully over time.
• Dynamic Side Dish: It makes an excellent accompaniment to grilled fish, roasted lamb, or any Mediterranean-inspired main course.
• Potluck or Picnic Staple: This salad travels well and is always a crowd-pleaser, offering a refreshing and healthy option among heavier fare.
• Meal Prep Powerhouse: Due to its hardy ingredients and quinoa base, it holds up wonderfully for a few days in the refrigerator, making it ideal for meal prepping.

Tips for Success & Storage

For the best results, ensure your ingredients are fresh and high-quality. Ripe, flavorful tomatoes and crisp cucumbers will make a significant difference. Don’t skip rinsing the quinoa; it’s essential for a pleasant, non-bitter taste. When combining the warm quinoa with the dressing, the heat helps to release the aromas of the garlic and oregano, infusing the quinoa more deeply.

To store any leftover salad, transfer it to an airtight container and refrigerate promptly. This salad will maintain its freshness and flavor for up to 3-4 days in the refrigerator. If you’re planning to make it ahead, you can store the dressed quinoa and the mixed vegetables separately, then combine them just before serving to ensure the spinach remains crisp and vibrant.

This Greek Spinach and Quinoa Salad is more than just a recipe; it’s an invitation to savor the vibrant, wholesome flavors of the Mediterranean in a healthful and satisfying way. It’s perfect for anyone looking to incorporate more plant-based nutrition, healthy grains, and delicious fresh produce into their diet. Enjoy the journey of making and tasting this delightful culinary creation!