Eosinophilic Esophagitis Friendly Greek Quinoa Salad
Bright, herby, and packed with fresh vegetables, this Mediterranean-inspired grain salad is the kind of dish that looks impressive but comes together with minimal effort. Quinoa serves as the protein-rich base here — a smart swap for wheat-based grains that can be problematic for people managing eosinophilic esophagitis. The ingredient list leans heavily on whole, unprocessed foods like cucumber, cherry tomatoes, Kalamata olives, and fresh parsley and mint, which means you're not navigating a label full of mystery additives or allergen warnings. A bright lemon-and-olive-oil dressing seasoned with oregano and turmeric ties everything together without relying on any dairy or egg-based emulsifiers. The feta is listed as optional, which makes it easy to leave out entirely if dairy is a trigger for you. Everything gets better as it sits, so it's a genuinely great make-ahead option for lunches throughout the week. Clean, colorful, and satisfying — this one earns a permanent spot in the rotation.
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Learn more →Ingredients
4 servings
For the quinoa
- 1 cup quinoa, rinsed
- 2 cups water
- ¼ tsp salt
For the salad
- 1 english cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ cup kalamata olives, pitted and halved
- ⅓ cup red onion, thinly sliced
- ½ cup fresh parsley, roughly chopped
- ¼ cup fresh mint, roughly chopped
For the dressing
- 3 tbsp extra virgin olive oil
- 3 tbsp fresh lemon juice (about 1 large lemon)
- 1 tsp dried oregano
- ½ tsp ground turmeric
- 1 clove garlic, finely minced
- ¼ tsp black pepper
- ¼ tsp salt
For serving
- ¼ cup crumbled feta cheese (optional)
Can be omittedfeta cheese
Instructions
- 1
Combine the rinsed quinoa, water, and 1/4 tsp salt in a medium saucepan over medium-high heat. Bring to a boil, then reduce the heat to low, cover, and cook until the water is fully absorbed and the quinoa tails have unfurled, about 12–14 minutes.
- 2
Remove the saucepan from the heat and let the quinoa steam, covered, for 5 minutes. Uncover, fluff with a fork, and spread onto a large plate or sheet pan to cool for at least 10 minutes — the quinoa should feel just barely warm, not hot, before it goes into the salad.
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