Health & Wellness News

Summer 2019

Healthy Recipe: Mediterranean Quinoa Salad

This edition’s recipe hails from a middle school in Bellingham, Massachusetts, where students at an afterschool cooking class were inspired by a discussion on the value of healthy eating and nutrition. They came up with this colorful, zesty, and satisfying side dish that can hold up at any summer BBQ or picnic!


  • 1 cup quinoa, dry
  • 2 cups low-sodium chicken broth
  • 2 tablespoons lemon juice
  • 2 tablespoons red wine vinegar
  • 1 teaspoon fresh garlic, minced
  • 1½ tablespoons extra virgin olive oil
  • ½ teaspoon salt
  • ⅛ teaspoon ground white pepper
  • ¼ cup fresh red bell peppers, seeded, diced
  • 2 tablespoons fresh green onions, diced
  • 2 tablespoons fresh red onions, peeled, diced
  • ½ cup fresh cherry tomatoes, halved
  • ⅛ cup black olives, sliced
  • 2 tablespoons feta cheese, crumbled
  • 1 tablespoon fresh parsley, chopped


Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. Combine quinoa and chicken broth in a small pot. Cover and bring to a boil. Turn heat down to low and simmer until broth is completely absorbed, about 10-15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked. Fluff with a fork. A rice cooker may be used with the same quantity of quinoa and water. Cover and refrigerate.

In a small mixing bowl, combine lemon juice, vinegar, garlic, olive oil, salt, and ground pepper to make dressing.

Combine red peppers, green onions, red onions, tomatoes, and olives in a large mixing bowl. Mix well.

Add dressing to vegetable mixture. Mix in cooled quinoa. Fold in feta cheese and parsley. Cover and refrigerate for about 2 hours. Serve chilled.

Nutritional Information

  • Number of servings: 6
  • Calories: 166
  • Saturated Fat: 1g
  • Protein: 7g
  • Carbohydrates: 23g

Recipe courtesy of What’s Cooking? USDA Mixing Bowl.