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The Mediterranean diet has gained significant attention over the years, celebrated for its delicious flavors and numerous health benefits. This way of eating is rooted in the traditional culinary practices of countries bordering the Mediterranean Sea. It's characterized by an abundance of fruits, vegetables, whole grains, legumes, nuts, and healthy fats, particularly olive oil. Numerous studies have shown that adhering to this diet can lead to improved heart health, lower risks of chronic diseases, and even enhanced cognitive function.

Healthy Summer Salad Recipes

Discover the vibrant flavors of the Mediterranean with this delicious and nutritious quinoa salad. Packed with fresh vegetables like cherry tomatoes, cucumbers, and bell peppers, plus protein-rich chickpeas and feta, this salad is a feast for the senses. Perfect as a light lunch or side dish, it's easy to make and customize to your taste. Explore the health benefits of quinoa and create a colorful dish that celebrates healthy eating without sacrificing flavor!
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Ingredients
  

1 cup quinoa, rinsed

2 cups vegetable broth or water

1 cup cherry tomatoes, halved

1 cucumber, diced

1 bell pepper (red or yellow), diced

1/2 red onion, finely chopped

1 cup chickpeas, rinsed and drained

1/2 cup feta cheese, crumbled (optional)

1/4 cup fresh parsley, chopped

1/4 cup kalamata olives, pitted and sliced

1/4 cup extra-virgin olive oil

Juice of 1 lemon

1 teaspoon dried oregano

Salt and pepper to taste

Instructions
 

Cook the Quinoa: In a medium saucepan, bring the vegetable broth or water to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy. Remove from heat and let it cool.

    Prepare the Vegetables: While the quinoa is cooling, chop the cherry tomatoes, cucumber, bell pepper, and red onion. Make sure to chop them in similar sizes for even distribution.

      Mix the Salad: In a large mixing bowl, combine the cooled quinoa, chopped vegetables, chickpeas, feta cheese (if using), parsley, and olives.

        Dress the Salad: In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper. Pour this dressing over the salad mixture.

          Toss and Serve: Gently toss the salad until everything is well coated with the dressing. Taste and adjust seasoning if needed. Serve immediately or chill in the refrigerator for about 30 minutes to allow flavors to meld.

            Garnish (Optional): Before serving, you can sprinkle additional feta cheese or fresh parsley on top for a beautiful presentation.

              Prep Time, Total Time, Servings: 15 min | 30 min | 4 servings