A protein packed salad with Mediterranean flavors – quinoa, cucumbers, tomatoes, kalamata olives, red onion, extra virgin olive oil, fresh lemon and a little feta cheese combined makes a healthy salad with fresh clean ingredients.
I had dinner at my friend Julia's house last week, and she made a similar salad as a side dish which she served with fish although hers didn't have tomatoes or feta (I recall she mentioned she was out). I posted a picture of it on Instagram the other day and got so many requests, most of you mentioning the feta was a must! So I made this for dinner last night, with the feta as you requested.
Have lots of leftovers so I am having a big bowl of this for lunch today! This also makes a great side dish for chicken or fish, perfect for backyard parties and BBQ's (can't wait for the warmer weather!) You can totally adapt this to your taste, leave out what you don't like, add more of what you do like. Easy!
Mediterranean Quinoa Salad Skinnytaste.com Servings: 6 • Size: 1 generous cup • Old Points: 3 • Weight Watcher Points+: 5 pt Calories: 145.5 • Fat: 8 g • Carb: 15.5 g • Fiber: 2.5 g • Protein: 4.3 g • Sugar: 0 g Sodium: 137 mg (without the salt) • Cholest: 7.4 mg
1 cup uncooked quinoa
2 cups water
1/4 cup red onion, diced
1/2 - 3/4 lemon, squeezed
1/4 cup (about 10) kalamata olives, pitted and sliced
2 tbsp extra virgin olive oil
2 cups cucumber, peeled and diced (from 1 English)
1 cup cherry tomatoes, quartered
1/3 cup crumbled feta
salt and fresh pepper, to taste
Rinse quinoa for about 2 minutes, using your hands to make sure all the saponins are removed.Fill a medium pot with water, add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover; simmer covered 15 minutes. Remove from heat and keep covered an additional 5 minutes without lifting the lid; then fluff with a fork and set aside in a large mixing bowl to cool.While the quinoa cools, dice all the vegetables. Add the red onion, olives, cucumber, tomatoes to the cooled quinoa, and squeeze 1/2 lemon over it. Drizzle the olive oil over the quinoa, then add feta, salt and pepper to taste and toss well. Taste for salt and adjust as needed, add more lemon juice if needed.
Fresh wedges of tomato, thinly sliced onion and sliced cucumber dressed simply with vinegar and oil makes the most simple salad possible—think of it as the Southern counterpart to the classic Italian tomato-and-mozzarella salad. It is best enjoyed at the height of summer, when tomatoes and cucumbers are fresh from the garden.
6 servings, about 1 1/2 cups each | Active Time: 20 minutes | Total Time: 50 minutes (including 30 minutes marinating time)
3 tablespoons rice vinegar
1 tablespoon canola oil
1 teaspoon honey
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper, or more to taste
2 medium cucumbers
4 medium tomatoes, cut into 1/2-inch wedges
1 Vidalia or other sweet onion, halved and very thinly sliced
2 tablespoons coarsely chopped fresh herbs, such as flat-leaf parsley, chives and/or tarragon
Whisk vinegar, oil, honey, salt and pepper in a large shallow bowl.
Remove alternating stripes of peel from the cucumbers. Slice the cucumbers into thin rounds. Add the cucumber slices, tomatoes and onion to the dressing; gently toss to combine. Let stand at room temperature for at least 30 minutes and up to 1 hour.
Just before serving, add herbs and toss again.
Per serving : 58 Calories; 3 g Fat; 0 g Sat; 2 g Mono; 0 mg Cholesterol; 8 g Carbohydrates; 1 g Protein; 2 g Fiber; 202 mg Sodium; 264 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 1/2 fat
Tips & Notes
Make Ahead Tip: Prepare through Step 2 up to 1 hour ahead.
This is excellent as a side salad, or wrapped in a tortilla for lunch.
3 cups cooked brown rice
1 15-ounce can kidney beans, drained and rinsed
1 15-ounce can garbanzo beans, drained and rinsed
1 15-ounce can black beans, drained and rinsed
1 cup frozen corn kernels, thawed
1 cup frozen peas, thawed
¼ cup chopped red onion
¼ cup chopped pimiento
2 tablespoons chopped black olives
2 tablespoons chopped fresh cilantro
¾ cup oil-free honey-mustard salad dressing
½ teaspoon Tabasco sauce
salt to taste
The May meeting was called to order at 6:05 p.m. Risë welcomed all members; there were no guests.
Diane S. needed to leave early, so she gave her Retreat report first. After much deliberation the price will remain the same. Dottie Horne has decided to join us. Handouts were distributed with final instructions. If you need to contact Diane S., her number is 706-745-0004; and Scottie’s cell is 706-633-0325.
May birthdays are Linda Gorman – 5, and BunnieMcKnew – 23.
Mary Ann Tribble gave the treasurer’s report.
No corrections were needed for the electronic minutes. They were approved as recorded.
Ginny B. was substituting for Janet. She was taking any completed quilts and autograph blocks. Ginny also had fabric available for the challenge quilt and kits for the autograph blocks and cheer quilts.
Risë presented info for Leslie. Marti Michell is available for a lecture and class March 18 and 19, 2016. Full day class for 25 students maximum would be $700; half day class would be $400. Her lecture would be $300, any number of guests. She would need to stay in a private room, NS. Member’s home would be the same requirements. Her website is frommarti.com. Click on “shop owner” to access next window. Look for Marti Michell at top. Will have to start making decision soon on how to obtain money.
Betty Ireland thanked members who brought refreshments.
Linda D. will discuss Facebook, etc. with her program tonight.
Nedra is cutting batting from another new roll. After discussing appropriate measurement for batting to extend past the quilt edges, it was decided that 8” wider and longer would work. (That means 4” all around the quilt.)
Diane H. showed examples of dog beds. It was decided that Diane would make the envelopes, if she is given the fabric. She will then bring them and distribute them to members to stuff with their own “stuff.” Carol reported that she has taken 10 more beds to the store.
Pam I. reminded us to bring first quilts from members whose last name starts with “B” to the June meeting. She also reminded us about the July field trip to the quilt show at BRMAA Center. Linda D. gave us info (handout) and demo about becoming a member on Facebook, creating your own safe account. She will be able to answer any questions, if you have difficulty registering for the account.
Carol H. gave a report on the progress of the quilt show quilts that will be for sale.
Linda G. was absent so there was no QoV report.
Sandy reported that she sent a card to Pam that would catch up to her soon. (She only had Pam’s FL address, but now she is one of us, permanently.) Joanna sent an E-card to Cheryl, when she injured her wrist. (If you receive mail from Blue Mountain cards, it is safe.)
No real old business, but remember to make your name tag for Retreat.
Care & concern – remember Bonny on June 2 – medical.
Show & Tell:
Pam I. showed a red, white, blue called Split Decision. (Couldn’t find it under QoV. Found it on web – The Teacher’s Pet.)
Stephanie showed a cow quilt for charity. She put her name on label stitched on a scrap of fabric.
Karen showed the Christmas quilt from the Divas.
Susan showed her repairs to the quilt top Star. She showed many quilts and imparted tidbits of knowledge to go with each one. She has taught Warm Wishes (Also known as 2-3-2-6.) in classes. You need one focus and three coordinating fabrics. She showed the “easiest quilt in the world,” a tube made with 11 fabrics, consisting of 11 prints. She also showed a 9-patch pizazz by Judy Sisneros, which used a focus fabric with big prints. By contrast we are all underachievers; she makes a quilt a day.
Nedra showed her baby blanket and burp cloth.
Diane B. showed a game board that she made. She also showed her quilted top from Kaffe. We saw it before, when it was just a top.
Diane H. had a pillow that was too fat, so she opened it, and stuffed some small animals with it. She also showed her “A Touch of Picasso.”
Linda D. used her book that Darlene gave her on modern quilts. She made one quilt that looked like windows and one using Oriental fabric.