Mediterranean Inspired Quinoa Salad

You know that moment when you open the fridge and stare into but forget why? That is a perimenopause moment. Your brain is doing eight things, your hormones are doing twelve, and dinner is supposed to just happen. This salad is what happens when you need something that feels like you actually tried, without actually trying.

Quinoa, cucumber, cherry tomatoes, Kalamata olives, fresh parsley, crumbled feta, and a lemon dressing. It is assembled in thirty minutes, it keeps in the fridge for four days, and it hits protein, fiber, and anti-inflammatory fat in one bowl.

Simple, hormone-friendly recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about rebel wellness, self- confidence, perimenopause and reducing overwhelm, start here

Why this works

Quinoa pulls weight here in a way that plain rice or couscous simply does not. It is a complete protein, meaning it contains all nine essential amino acids, which matters when you are perimenopausal and your muscle mass is quietly staging a protest.¹ Protein at every meal helps regulate blood sugar, which helps regulate cortisol, which helps regulate approximately everything else that currently feels unregulated.²

The olive oil and optional avocado are not garnish. Monounsaturated fats support estrogen metabolism and reduce the kind of systemic inflammation that makes perimenopause feel like your body declared war on you.³ The olives bring polyphenols. The lemon brings vitamin C and makes the whole bowl taste alive. The feta brings salt and satisfaction, and satisfaction is a legitimate nutritional goal.

If you add chickpeas, you bump fiber and protein further, which slows glucose absorption and keeps blood sugar stable longer.⁴ This is the unglamorous but real reason you are not ravenous again forty-five minutes after eating.

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Ingredients

Serves 4 | 30 minutes start to finish

The salad

• 1 cup (340 g) quinoa

• 1 cup (150 g) cherry tomatoes, halved or quartered

• ½ cucumber (150 g), cut into ¼-inch / 0.6 cm slices and halved

• ½ cup (85 g) pitted Kalamata olives, chopped, halved, or left whole

• ¼ cup (38 g) crumbled feta

• ¼ cup (15 g) fresh parsley, chopped

The dressing

• ¼ cup (60 ml) extra virgin olive oil

• 4 tbsp (60 ml) fresh lemon juice (approximately one lemon)

• ¼ tsp (1.5 g) sea salt, optional

Perimenopause and IR upgrades

• ½ cup (85 g) chickpeas for a protein and fiber boost

• ¼ avocado per serving for healthy fat and staying power

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How to make this

1. Cook the quinoa according to package directions. While it cooks, whisk together the olive oil, lemon juice, and salt in a small bowl or jar. Prep your vegetables.

2. Once the quinoa is done, spread it on a sheet pan or large plate to cool for ten minutes. Warm quinoa will wilt everything and make the cucumber sad. Give it time.

3. Combine the cooled quinoa, tomatoes, cucumber, olives, parsley, and chickpeas if using, in a large bowl. Pour the dressing over and toss to coat. Taste it. Adjust lemon or salt as needed. Add the feta and toss gently one more time. Top each serving with avocado if using.

4. Eat immediately or refrigerate. It gets better overnight.

Real talk

Feta is salty. Olives are salty. Taste before you add any additional salt, especially if you are using olives packed in brine rather than oil. You can always add; you cannot take it back.

If your quinoa is stuck together after cooling, just break it apart with a fork before you add anything else. It is not ruined. It is just needs to be fluffed.

Fresh lemon juice is not negotiable here. The bottled stuff smells like a cleaning product and will make the whole salad taste like regret. Use a real lemon. That is all it takes.

Storage and Reheat

Store in an airtight container in the refrigerator for up to four days. Keep the avocado separate and add it fresh per serving or it turns into a science experiment.

This salad does not need reheating. It is good cold and excellent at room temperature.

Frequently Asked Questions (FAQ’s)

• Can I use a different grain?

  You can use farro, bulgur, or couscous, but you lose the complete protein advantage of quinoa. If insulin resistance is a concern for you, quinoa is the better choice because it has a lower glycemic index than most refined grains.⁵

• I don't like olives. What can I use instead?

  Sun-dried tomatoes packed in olive oil, capers, or artichoke hearts all bring that briny, savory note without the olive situation.

• Is this enough protein for a full meal?

  The goal for a single meal is about 30g of protein and this comes in under that. To increase the protein, consider adding chickpeas grilled chicken, canned tuna packed in olive oil, or a soft-boiled egg on top.

• Can I make the dressing ahead?

  Yes. It keeps in a jar in the refrigerator for up to a week. Shake before using.

Before You Go

If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped or what you added, I love hearing from my readers!

Melissa

Sources:

1. Slavin J. Protein in women's health: a review of current evidence. Nutrients. 2022;14(10):2021. Published by MDPI. Available via PubMed.

2. Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition. 2015;101(6):1320S–1329S.

3. Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil, and health status: a systematic review and meta-analysis of cohort studies. Lipids in Health and Disease. 2014;13:154.

4. Venn BJ, Mann JI. Cereal grains, legumes and diabetes. European Journal of Clinical Nutrition. 2004;58(11):1443–1461.

5. Abugoch James LE. Quinoa (Chenopodium quinoa Willd.): composition, chemistry, nutritional, and functional properties. Advances in Food and Nutrition Research. 2009;58:1–31.

Print

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Mediterranean Quinoa Salad

Servings: 4-6

Author: Melissa

Mediterranean Quinoa Salad has simple Mediterranean ingredients like tomato, cucumber and briny Kalamata olives that marinate in a simple lemon dressing topped with crumbly feta cheese. If this were any healthier, my head might explode 🤯

Cook modePrevent screen from turning off

Ingredients

• ¼ cup extra virgin olive oil
• juice of ½ lemon
• ½ teaspoon salt, preferably sea salt
• 2 cups quiona
• 1 cup cherry tomatoes, halved or quartered
• ½ a cucumber, cut into ¼-inch slices then halved
• ½ cup pitted Kalamata olives, chopped, halved or left whole

Instructions

1. In a small bowl, whisk together the oil, lemon juice and salt.
2. In a mesh strainer, rinse the quinoa until the water runs clear
3. In a medium saucepan, bring 4 cups of water to boil.
4. Add the quinoa, cover, reduce the heat to low and simmer until water is absorbed, about 20 minutes
5. In a large bowl, add the quinoa and allow to cool. Once cooled, at the tomatoes, cucumber and olives and stir to combine
6. Add the dressing and toss to coat. Serve.

Notes

Scallions (green onions) and thinly sliced red onions are a great addition

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Nutrition Facts

Calories

156

Fat (grams)

16 g

Sat. Fat (grams)

2 g

Fiber (grams)

1 g

Net carbs

2 g

Sugar (grams)

2 g

Protein (grams)

1 g

Sodium (milligrams)

559 mg

Nutrition info provided as a courtesy and basic guideline.  The accuracy of the nutritional information for any recipe on this site is not guaranteed. View disclaimer.

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