This vibrant quinoa salad is a simple yet satisfying meal that combines roasted peppers, creamy feta, and fresh mint for a refreshing flavor burst.
Packed with plant-based protein, fiber, and healthy fats, it supports balanced nutrition while remaining low in saturated fat.
Ready in just 25 minutes, it’s perfect for quick lunches, light dinners, or meal prep on busy days.
Quinoa Salad with Feta & Roasted Peppers
Equipment
- 1 medium saucepan
- 1 measuring jug (400 ml)
- 1 Knife
- 1 chopping board
- 1 Mixing bowl
Ingredients
- 100 grams quinoa
- 40 grams jarred roasted peppers approx. 2 peppers
- 20 grams feta cheese
- 1 tablespoon fresh mint finely chopped
- 400 ml water for cooking quinoa
Instructions
- Prepare the Quinoa: Begin by measuring 100 grams of quinoa and placing it into a medium-sized saucepan. Rinse the quinoa thoroughly under cold running water using a fine-mesh sieve. This helps remove the natural coating called saponin, which can taste slightly bitter. Once rinsed, pour 400 ml of fresh water into the saucepan with the quinoa.
- Cook the Quinoa: Place the saucepan on the stove over medium heat. Bring the water to a gentle boil, stirring occasionally to prevent the quinoa from sticking to the bottom. Once it reaches a rolling boil, reduce the heat to a low simmer and cover the pan with a lid. Allow the quinoa to cook for 15-20 minutes, or until all the water has been absorbed and the grains have a tender, fluffy texture.
- Drain and Fluff the Quinoa: After the quinoa has finished cooking, check the texture. If there is any excess water remaining, carefully drain it using a fine-mesh sieve. Then, return the quinoa to the saucepan or transfer it to a large mixing bowl. Using a fork, gently fluff the quinoa to separate the grains and create a light, airy texture.
- Prepare the Roasted Peppers: While the quinoa is cooking, open a jar of roasted peppers and drain any excess liquid. Slice approximately 40 grams of peppers into thin, even strips. Take care to remove any seeds or tough stems, as this ensures a smooth texture in your salad.
- Assemble the Base: Transfer the fluffed quinoa into a serving bowl, creating a soft bed for the toppings. Spread it evenly across the bottom of the bowl to provide a base for the roasted peppers and feta.
- Add Roasted Peppers: Carefully arrange the sliced roasted peppers over the quinoa. Make sure the peppers are evenly distributed so that every bite will have a balanced mix of flavors. The sweet, smoky taste of the roasted peppers will complement the nutty quinoa perfectly.
- Crumble Feta Cheese: Take 20 grams of feta cheese and crumble it evenly over the quinoa and roasted peppers. Use your fingers or a fork to break the feta into small, bite-sized pieces. This adds a creamy texture and a slightly tangy flavor that contrasts beautifully with the sweetness of the peppers.
- Add Fresh Mint: Chop 1 tablespoon of fresh mint finely and sprinkle it generously over the salad. The fresh mint adds a burst of aroma and flavor, giving the dish a refreshing lift. Make sure to distribute the mint evenly so that its bright notes are present in every bite.
- Final Touches and Serving: Gently toss the salad if you prefer the ingredients lightly mixed, or leave it layered for a more visually appealing presentation. Take a moment to appreciate the vibrant colors and textures. Your salad is now ready to enjoy immediately, either as a wholesome lunch or a light dinner.
- Optional Enhancements: For added flavor, you can drizzle a little extra virgin olive oil or a squeeze of lemon juice over the top before serving. This will enhance the natural flavors of the quinoa, peppers, and feta without overpowering the dish.
Notes
- This salad is designed to be simple and versatile. Feel free to adjust the quantity of ingredients depending on your preference or serving size.
- Quinoa cooks faster if rinsed beforehand, and fluffing it gently prevents it from clumping.
- Jarred roasted peppers are convenient, but you can roast your own for a fresher, smokier flavor.
- Feta adds a creamy, salty contrast, but goat cheese or a plant-based alternative works well for different tastes.
- Fresh mint brightens the dish; however, other herbs like parsley or basil can be used for variety.
Chef’s Secrets for Maximum Flavor
To elevate this salad, consider toasting the quinoa lightly in a dry pan for 2-3 minutes before boiling—it develops a nutty aroma that deepens the overall flavor.
When using jarred roasted peppers, drain them well and pat them dry to prevent the salad from becoming watery.
For an extra burst of freshness, add a few drops of high-quality extra virgin olive oil or a light squeeze of lemon just before serving.
Balancing textures is key: fluffy quinoa, soft peppers, creamy feta, and crisp herbs create a harmonious bite every time.
Serving Suggestions for Everyday Meals
This quinoa salad shines on its own as a light lunch, but it also pairs beautifully with grilled chicken, salmon, or roasted vegetables for a heartier meal.
Serve it chilled for a refreshing summer lunch or at room temperature for a quick office-friendly option.
For meal prep, portion it into airtight containers with the dressing or toppings on the side to keep textures fresh.
Garnishing with extra mint leaves or a sprinkle of nuts can elevate the presentation for dinner parties or casual gatherings.
Storage Tips to Keep Fresh
Store the salad in an airtight container in the refrigerator for up to 2-3 days.
Keep any additional dressing or toppings separate until ready to serve to prevent sogginess.
If making ahead for meal prep, store cooked quinoa in one container and mix with roasted peppers, feta, and mint when ready to eat.
Freezing is not recommended for this recipe as the texture of feta and roasted peppers may become compromised, but the cooked quinoa can be frozen separately for up to one month.
Frequently Asked Questions
1. Can I use other grains instead of quinoa?
Yes! Couscous, bulgur, farro, or brown rice work well as alternatives. Keep in mind cooking times differ, and the nutritional profile will vary slightly.
2. Is this salad suitable for vegetarians or vegans?
It is vegetarian, thanks to the feta cheese. For a vegan version, simply replace feta with a plant-based cheese or add roasted chickpeas for extra protein.
3. How can I make the salad more filling?
Add cooked chicken, tofu, or beans to increase protein and make it a complete meal. Nuts or seeds like almonds or pumpkin seeds also add texture and healthy fats.
4. Can I prepare this salad in advance?
Yes, you can cook quinoa ahead of time and store it separately. Assemble the salad shortly before serving to maintain the texture of the peppers, feta, and herbs.
5. How should I adjust the seasoning?
The basic recipe relies on the natural flavors of the ingredients.
If desired, lightly season with salt, pepper, or a drizzle of olive oil and lemon juice before serving.
Taste and adjust gradually for the perfect balance.
