Spinach, Tomato, and Feta Quinoa Salad: A Mediterranean Delight

This vibrant and flavorful Spinach, Tomato, and Feta Quinoa Salad is a healthy and satisfying meal that’s perfect for lunch, dinner, or a potluck gathering. Packed with protein, fiber, and essential vitamins, this salad is a nutritional powerhouse that tastes absolutely delicious. The combination of earthy spinach, juicy tomatoes, salty feta cheese, and nutty quinoa, all tossed in a tangy lemon vinaigrette, creates a symphony of flavors and textures that will tantalize your taste buds. It’s also incredibly easy to make, making it an ideal choice for busy weeknights or meal prepping.

## Why You’ll Love This Quinoa Salad

* **Healthy and Nutritious:** Quinoa is a complete protein, meaning it contains all nine essential amino acids. Spinach is rich in vitamins A and C, while tomatoes provide antioxidants. Feta cheese adds calcium and a delicious salty flavor.
* **Flavorful and Delicious:** The combination of ingredients creates a well-balanced and satisfying flavor profile. The lemon vinaigrette adds a bright and tangy touch that complements the other ingredients perfectly.
* **Easy to Make:** This salad comes together in under 30 minutes, making it a great option for busy weeknights.
* **Versatile:** You can easily customize this salad by adding other vegetables, herbs, or proteins. Grilled chicken, chickpeas, or cucumber would all be excellent additions.
* **Great for Meal Prep:** This salad holds up well in the refrigerator, making it perfect for meal prepping. Make a big batch on Sunday and enjoy it throughout the week.

## Ingredients You’ll Need

* **Quinoa:** The base of the salad. Use white, red, or a tri-color blend. Make sure to rinse it thoroughly before cooking to remove any bitterness.
* **Spinach:** Fresh spinach provides a boost of nutrients and a mild flavor. Baby spinach is a good choice as it’s more tender.
* **Tomatoes:** Cherry tomatoes or grape tomatoes are ideal because they are sweet and juicy. Cut them in half or quarters.
* **Feta Cheese:** Crumbled feta cheese adds a salty and tangy flavor. Use a block of feta for the best flavor and crumble it yourself.
* **Red Onion:** Adds a pungent flavor and a pop of color. Mince it finely to avoid overpowering the other ingredients. (Optional, can be omitted)
* **Fresh Herbs:** Fresh herbs like parsley, mint, or dill add brightness and flavor. Chopped fresh herbs is preferred over dried. (Optional)
* **Lemon Vinaigrette:** A simple vinaigrette made with lemon juice, olive oil, garlic, Dijon mustard, honey (or maple syrup), salt, and pepper.

### Ingredient Quantities

* 1 cup uncooked quinoa
* 2 cups water or vegetable broth
* 5 ounces baby spinach, washed and dried
* 1 pint cherry tomatoes, halved
* 4 ounces feta cheese, crumbled
* 1/4 cup finely minced red onion (optional)
* 1/4 cup chopped fresh parsley, mint, or dill (optional)

#### For the Lemon Vinaigrette:

* 1/4 cup olive oil
* 3 tablespoons lemon juice, freshly squeezed
* 1 clove garlic, minced
* 1 teaspoon Dijon mustard
* 1 teaspoon honey or maple syrup (optional)
* Salt and freshly ground black pepper to taste

## Equipment Needed

* Medium saucepan
* Colander or fine-mesh sieve
* Large bowl
* Whisk or fork
* Measuring cups and spoons
* Knife and cutting board

## Step-by-Step Instructions

### 1. Cook the Quinoa

* **Rinse the Quinoa:** Place the uncooked quinoa in a fine-mesh sieve and rinse thoroughly under cold water for 1-2 minutes. This removes the saponins, which can make the quinoa taste bitter.
* **Combine Quinoa and Water:** In a medium saucepan, combine the rinsed quinoa and water (or vegetable broth). Bring to a boil over medium-high heat.
* **Simmer and Cover:** Once boiling, reduce the heat to low, cover the saucepan, and simmer for 15 minutes, or until the quinoa is cooked and the water has been absorbed.
* **Fluff with a Fork:** Remove the saucepan from the heat and let it stand, covered, for 5 minutes. Then, fluff the quinoa with a fork to separate the grains. This prevents it from clumping together.
* **Cool the Quinoa:** Spread the cooked quinoa on a baking sheet or in a large bowl to cool completely. This is important because adding warm quinoa to the salad will wilt the spinach. You can speed up the cooling process by placing the quinoa in the refrigerator.

### 2. Prepare the Lemon Vinaigrette

* **Combine Ingredients:** In a small bowl, whisk together the olive oil, lemon juice, minced garlic, Dijon mustard, honey (or maple syrup), salt, and pepper.
* **Whisk Vigorously:** Whisk the ingredients vigorously until they are well combined and emulsified. This will create a smooth and creamy vinaigrette.
* **Taste and Adjust:** Taste the vinaigrette and adjust the seasonings as needed. Add more lemon juice for a tangier flavor, more honey for sweetness, or more salt and pepper to taste.

### 3. Assemble the Salad

* **Combine Ingredients:** In a large bowl, combine the cooled quinoa, spinach, halved cherry tomatoes, crumbled feta cheese, and minced red onion (if using).
* **Add Vinaigrette:** Pour the lemon vinaigrette over the salad.
* **Toss Gently:** Gently toss the salad to combine the ingredients and coat them evenly with the vinaigrette. Be careful not to over-mix, as this can cause the spinach to wilt.
* **Add Fresh Herbs:** If using fresh herbs, sprinkle them over the salad.
* **Serve Immediately or Chill:** Serve the salad immediately or chill it in the refrigerator for later. The salad will taste even better after the flavors have had time to meld together.

## Tips for Success

* **Rinse the Quinoa Well:** Rinsing the quinoa thoroughly before cooking is essential to remove the saponins, which can make it taste bitter.
* **Don’t Overcook the Quinoa:** Overcooked quinoa will be mushy and unappetizing. Cook it just until the water has been absorbed and the grains are tender.
* **Cool the Quinoa Completely:** Adding warm quinoa to the salad will wilt the spinach. Make sure the quinoa is completely cooled before assembling the salad.
* **Use Fresh, High-Quality Ingredients:** The flavor of this salad depends on the quality of the ingredients. Use fresh spinach, ripe tomatoes, and good-quality feta cheese for the best results.
* **Don’t Overdress the Salad:** Start with a small amount of vinaigrette and add more as needed. You don’t want the salad to be swimming in dressing.
* **Adjust the Seasonings to Taste:** Taste the salad and adjust the seasonings as needed. Add more salt, pepper, or lemon juice to taste.
* **Add Protein:** For a more substantial meal, add grilled chicken, chickpeas, or another protein of your choice.

## Variations and Substitutions

* **Add Other Vegetables:** Cucumber, bell peppers, olives, and roasted vegetables are all great additions to this salad.
* **Use Different Herbs:** Mint, dill, basil, and oregano are all delicious in this salad.
* **Substitute Goat Cheese for Feta:** If you don’t like feta cheese, you can substitute goat cheese.
* **Add Nuts or Seeds:** Toasted almonds, pecans, or sunflower seeds add crunch and flavor.
* **Make it Vegan:** Omit the feta cheese or use a vegan feta alternative. Substitute maple syrup for honey in the vinaigrette.
* **Spicy Version:** Add a pinch of red pepper flakes to the vinaigrette or the salad for a little heat.

## Serving Suggestions

* **Lunch:** This salad is a perfect light and healthy lunch.
* **Dinner:** Serve it as a side dish with grilled chicken, fish, or tofu.
* **Potlucks and Picnics:** This salad is a great dish to bring to potlucks and picnics. It travels well and can be made ahead of time.
* **Meal Prep:** This salad is perfect for meal prepping. Make a big batch on Sunday and enjoy it throughout the week.

## Make Ahead Instructions

You can easily make this salad ahead of time. Cook the quinoa and prepare the vinaigrette up to 3 days in advance. Store them separately in the refrigerator. When you’re ready to assemble the salad, simply combine the quinoa, spinach, tomatoes, feta cheese, red onion (if using), and vinaigrette. Toss gently and serve.

## Storage Instructions

Store leftover salad in an airtight container in the refrigerator for up to 3 days. The spinach may wilt slightly over time, but the salad will still taste delicious.

## Nutritional Information

(Per serving, approximate):

* Calories: 350-450
* Protein: 15-20g
* Fat: 20-25g
* Carbohydrates: 30-40g
* Fiber: 5-7g

*Note: Nutritional information can vary depending on specific ingredients and portion sizes.*

## Conclusion

This Spinach, Tomato, and Feta Quinoa Salad is a healthy, delicious, and versatile meal that’s perfect for any occasion. With its vibrant flavors and easy preparation, it’s sure to become a new favorite in your rotation. Enjoy!

## Recipe Card

**Spinach, Tomato, and Feta Quinoa Salad**

A healthy and flavorful Mediterranean-inspired salad with quinoa, spinach, tomatoes, feta cheese, and a tangy lemon vinaigrette.

**Prep Time:** 15 minutes
**Cook Time:** 15 minutes
**Total Time:** 30 minutes
**Servings:** 4-6

**Ingredients:**

* 1 cup uncooked quinoa
* 2 cups water or vegetable broth
* 5 ounces baby spinach, washed and dried
* 1 pint cherry tomatoes, halved
* 4 ounces feta cheese, crumbled
* 1/4 cup finely minced red onion (optional)
* 1/4 cup chopped fresh parsley, mint, or dill (optional)

**Lemon Vinaigrette:**

* 1/4 cup olive oil
* 3 tablespoons lemon juice, freshly squeezed
* 1 clove garlic, minced
* 1 teaspoon Dijon mustard
* 1 teaspoon honey or maple syrup (optional)
* Salt and freshly ground black pepper to taste

**Instructions:**

1. **Cook the Quinoa:** Rinse the quinoa thoroughly. Combine quinoa and water in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes. Fluff with a fork and let cool.
2. **Prepare the Vinaigrette:** Whisk together olive oil, lemon juice, garlic, Dijon mustard, honey (if using), salt, and pepper.
3. **Assemble the Salad:** In a large bowl, combine cooled quinoa, spinach, tomatoes, feta cheese, and red onion (if using). Pour vinaigrette over the salad and toss gently. Sprinkle with fresh herbs (if using).
4. **Serve:** Serve immediately or chill for later.

**Notes:**

* Rinse the quinoa well to remove bitterness.
* Cool the quinoa completely before adding to the salad.
* Adjust seasonings to taste.
* Add other vegetables, herbs, or proteins as desired.

Enjoy your delicious and healthy Spinach, Tomato, and Feta Quinoa Salad!