Apple Quinoa Feta Salad: Mediterranean Grain Bowl
Select firm Granny Smith apples to ensure your apple quinoa feta salad maintains a sharp crunch. Avoid any fruit that feels soft or mealy to the touch. Use a knife to dice the apple into 1 cm cubes. Toss these immediately with a pinch of salt and lemon juice. This step prevents oxidation and keeps the fruit bright.
This Mediterranean dish combines fluffy quinoa cooked in 237 ml chicken broth with dried cranberries and chopped walnuts. Whisk together olive oil, apple cider vinegar, maple syrup, and Dijon mustard to create a balanced dressing. You get a result that is fresh and savoury. Chill the mixture in the refrigerator for 20 minutes to allow the flavours to meld before you serve it as a light lunch.
Apple Quinoa Feta Salad: Mediterranean Grain Bowl
Recipe cardIngredients
Watch how it's made
Instructions
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Rinse the quinoa
Rinse the quinoa under cold running water in a fine-mesh sieve. Drain it well to remove the bitter saponin coating from the grain.
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Cook the grain
Place the quinoa and broth in a small saucepan and bring to a gentle boil. Reduce to a simmer, cover, and cook for 15 minutes. Stop when the liquid is absorbed and the quinoa is tender.
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Cool the quinoa
Remove the pot from the heat. Fluff the quinoa with a fork and allow it to cool to room temperature so it does not wilt the fresh ingredients.
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Prepare the apples
Core and dice the apple into 1 cm cubes. Toss the cubes with a pinch of salt and a squeeze of lemon juice to keep them bright and crisp.
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Whisk the dressing
In a small bowl, whisk the olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt and pepper. Stir until the emulsion is smooth.
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Assemble the salad
Combine the cooled quinoa, diced apples, dried cranberries, chopped walnuts and crumbled feta in a large bowl. Pour the dressing over the mixture and toss gently to coat all ingredients.
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Chill the mixture
Taste the salad and adjust the salt, pepper or maple syrup. Place the mixture in an airtight container and refrigerate for 20 minutes to allow the flavours to meld.
Watch the quinoa closely during the final minutes of simmering. If the liquid evaporates too quickly, the grains will remain hard and crunchy. Ensure the pot remains covered to trap the steam, which is essential for achieving a fluffy texture.
Feta Cheese Substitutes
Replace feta with 56 g of creamy goat cheese for a milder, sweeter profile. If you omit the cheese entirely, the salad becomes dairy-free. Do not replace it with a hard cheese like Parmesan, as the salad requires a soft, tart element to balance the maple syrup.
What to serve with it
Serve this salad over baby spinach or arugula to add leafy greens and protein. For a heavier meal, pair the salad with grilled chicken or tofu. Sprinkle fresh chopped parsley or mint leaves over the top just before serving to provide a burst of colour and aroma.
Storing and reheating
Keep the salad chilled in an airtight container. You may leave it at room temperature for up to 1 hour before serving. Do not reheat this dish, as the fresh apple cubes and feta cheese will lose their structure and become mushy when exposed to heat.
Nutrition per serving
- Calories
- 310
- Protein
- 8.2 g
- Carbs
- 24.5 g
- Fat
- 18.8 g
- Fiber
- 4.1 g
- Sugar
- 11.4 g
Estimated, and offered as a guide rather than a medical figure.
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Questions people ask
Can I use a different nut instead of walnuts?
Yes. Use toasted pecans or chopped almonds to achieve a richer, nutty undertone. These options provide a similar crunch to the walnuts while slightly altering the flavour profile of the finished salad.
Can I freeze this salad for later?
No. The apple and feta cheese become mushy after freezing. If you must freeze it, do so for no longer than 48 hours and taste the salad for freshness before serving.
How do I stop the apples from turning brown?
Toss the diced apple cubes with a pinch of salt and a squeeze of lemon juice. This acidity prevents oxidation and ensures the fruit stays bright and crisp until you serve the dish.
