Crispy Quinoa, Peas and Fresh Mint Feta Salad Recipe 🥗
📝 Recipe Description:
This refreshing salad combines crispy quinoa with sweet peas, tangy feta, and fragrant fresh mint, tied together with a light lemon-olive oil dressing. It’s perfect as a light lunch, a side dish, or a picnic favorite. The crunchy texture of quinoa contrasts beautifully with the creaminess of feta and the brightness of mint.
🛒 Ingredients:
- 150 g quinoa
- 200 g fresh or frozen peas
- 100 g feta cheese, crumbled
- 1 handful of fresh mint leaves, chopped
- 1 small red onion, finely diced (optional)
- Juice of 1/2 lemon
- 2 tablespoons olive oil
- Salt & freshly ground pepper, to taste
🍳 Instructions:
- Cook the Quinoa:
- Rinse quinoa under cold water to remove bitterness.
- Cook in double the amount of water (300 ml) until fluffy (about 15 minutes).
- Drain any excess water and spread on a baking tray to dry slightly.
- Crisp the Quinoa:
- In a large non-stick skillet, heat a tablespoon of olive oil over medium-high heat.
- Add cooked quinoa and stir occasionally for 5–7 minutes until golden and crispy.
- Let it cool to room temperature.
- Prepare the Peas:
- If using fresh peas, blanch in boiling water for 2 minutes, then drain and rinse in cold water.
- If using frozen peas, simply thaw and rinse.
- Mix the Salad:
- In a large bowl, combine crispy quinoa, peas, crumbled feta, chopped mint, and diced red onion (if using).
- Dress It Up:
- Drizzle with olive oil and lemon juice.
- Toss gently to combine. Season with salt and pepper to taste.
- Serve:
- Serve chilled or at room temperature.
👨👩👧 Servings:
- Makes 2–3 servings as a main dish or 4 as a side.
🍽️ Tips & Notes:
- Mint swap: Try basil or parsley if mint isn’t your thing.
- Extra crunch: Add toasted nuts or seeds (like sunflower or almonds).
- Make it vegan: Substitute feta with a vegan feta alternative or avocado.
- Meal prep: Stores well in the fridge for up to 3 days.
- Add protein: Pair with grilled chicken, tofu, or boiled eggs for a fuller meal.
🧠 Nutritional Info (Per Serving – Approximate):
- Calories: 310
- Protein: 11 g
- Carbs: 32 g
- Fiber: 6 g
- Fat: 15 g
- Saturated Fat: 4 g
- Sodium: 290 mg
Note: Values can vary depending on feta type and portion size.
🌟 Health Benefits:
- Quinoa: Complete plant protein, rich in fiber and minerals.
- Peas: Good source of plant protein, fiber, and antioxidants.
- Feta: Adds calcium and tangy flavor.
- Mint: Aids digestion and freshens breath.
- Olive oil: Heart-healthy monounsaturated fats.
❓ Q&A:
Q: Can I make this ahead of time?
A: Absolutely! It actually tastes better after sitting for a few hours in the fridge.
Q: Can I use canned peas?
A: You can, but they’ll be softer. Fresh or frozen peas give a better texture.
Q: How do I keep the quinoa crispy?
A: Let it dry slightly before pan-frying, and don’t overcrowd the pan.
Q: Is this gluten-free?
A: Yes! Quinoa is naturally gluten-free.
Want a printable version or image card of this recipe? I can whip that up too!