Mediterranean Quinoa Salad with Feta and Olives
Mediterranean Quinoa Salad with Feta and Olives balances nutty quinoa with briny Kalamata olives, creamy feta, and crisp vegetables, all tied together by a tangy red wine vinaigrette. Toasted pine nuts add warmth and crunch, while spinach and tomatoes keep it fresh and bright. Serve it chilled or at room temperature for a satisfying lunch, picnic side, or light dinner.
- Prep20 mins
- Cook15 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Mediterranean Quinoa Salad with Feta and Olives, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 61 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 11 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 33
- Heart Health
- 64
- Metabolic
- 52
- Digestive
- 24
- Inflammatory
- 33
- Performance
- 49
- General Wellness
- 1
Place a skillet over medium-high heat; add the pine nuts and cook, stirring, until they are fragrant and toasted, about 5 minutes.
- 2
Bring the water and quinoa to a boil in a saucepan.
- 3
Lower the heat to medium-low, cover, and simmer, stirring occasionally, until the quinoa is tender and the water is absorbed, about 15 minutes.
- 4
Take the saucepan off the heat and let it sit for 5 minutes; fluff the quinoa with a fork and cool to room temperature.
- 5
Combine the quinoa, spinach, kidney beans, tomatoes, olives, feta cheese, and onion in a bowl.
- 6
In a bowl, whisk together the olive oil, vinegar, lemon juice, oregano, salt, and pepper until the dressing is smooth; drizzle it over the quinoa mixture and toss to coat.
- Calories 469.4 kcal High 23%
- Protein 15.01 g Good Source 30%
- Carbohydrate 47.57 g 17%
- Total Fat 26.92 g High 35%
- Saturated Fat 4.71 g High 24%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 12.59 mg Low Source 4%
- Sodium 634.97 mg High 28%
- Dietary Fiber 12.87 g Good Source 46%
- Total Sugars 4.95 g --
- Added Sugars 3.32 g Moderate 7%
- Calcium 169.42 mg Moderate 13%
- Iron 4.64 mg Good Source 26%
- Potassium 695.93 mg Moderate 15%
- Vitamin A 22.42 mcg Low Source 2%
- Vitamin C 7.89 mg Low Source 9%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Tree Nuts 🌰
- Milk 🥛
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Mediterranean Quinoa Salad with Feta and Olives is a Greek side dish recipe made with 14 ingredients. It takes about 35 mins, serves 6, and is rated easy. Key ingredients include Chopped Spinach, Crumbled Feta Cheese, Dried Oregano, and Grape Tomato. Each serving provides about 469.4 kcal, and is a good source of protein.
Recipe Questions
- What is Mediterranean Quinoa Salad with Feta and Olives?
- It is a Greek salad recipe made with 14 ingredients, usually served for side dish or dinner or lunch or salad.
- What is Mediterranean Quinoa Salad with Feta and Olives made of?
- The main ingredients are Chopped Spinach, Crumbled Feta Cheese, Dried Oregano, Grape Tomato, Kalamata Olives. The full list of 14 is above.
- How long does it take to make Mediterranean Quinoa Salad with Feta and Olives?
- About 35 mins in total: 20 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 469.4 kcal. The full nutrition breakdown is above.
- Is Mediterranean Quinoa Salad with Feta and Olives easy to make?
- This recipe is rated easy, with 14 ingredients and 6 steps.
- Is Mediterranean Quinoa Salad with Feta and Olives healthy?
- Mediterranean Quinoa Salad with Feta and Olives has an easyChef Pro health score of 52/100. Per serving, it provides 469.4 calories and 15.01 g of protein, or 30% of the Daily Value. It is a good source of dietary fiber and iron. Worth noting per serving: sodium at 634.97 mg (28% of the Daily Value), saturated fat at 4.71 g (24% of the Daily Value) and added sugars at 3.32 g (7% of the Daily Value). It contains Citrus, Tree Nuts, Milk, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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