Spinach and Feta Quinoa Recipe
Discover how to make spinach and feta quinoa—a healthy, high-protein meal packed with flavor. Perfect for meal prep, vegetarian diets, and quick lunches. Quinoa has taken center stage in many health-conscious kitchens, and for good reason. This ancient grain is packed with nutrients, easy to cook, and incredibly versatile. One of the tastiest and healthiest ways to enjoy it is in a spinach and feta quinoa dish. This power-packed combination brings together the nutty texture of quinoa with the earthy flavor of spinach and the creamy tang of feta cheese, creating a nutritious and satisfying meal perfect for any time of day.
Simple, Affordable, and Delicious
Another major plus of spinach and feta quinoa is its affordability. None of the ingredients are particularly expensive, and the dish yields generous portions. It’s a budget-friendly way to eat healthily, making it perfect for students, busy professionals, and families alike.
With just a few ingredients and minimal cooking time, spinach and feta quinoa proves that eating well doesn’t have to be time-consuming or costly.
Here’s a clean and simple list of ingredients for Spinach and Feta Quinoa:
Ingredients:
- 1 cup quinoa (rinsed)
- 2 cups water or vegetable broth
- 1 tablespoon olive oil
- 2 cloves garlic (minced)
- 1 small onion (finely chopped)
- 4 cups fresh spinach (chopped) or 1 cup frozen spinach (thawed and drained)
- ½ cup crumbled feta cheese
- 1 tablespoon lemon juice
- Salt and pepper to taste
Optional Add-ins:
- Cherry tomatoes (halved)
- Kalamata olives (sliced)
- Sun-dried tomatoes (chopped)
- Fresh herbs (parsley, dill, or mint)
- Toasted pine nuts or slivered almonds
How to Make Spinach and Feta Quinoa – Step-by-Step Guide
Spinach and feta quinoa is a flavorful, nutritious dish that comes together with minimal effort and ingredients. Whether you’re preparing a light lunch, a wholesome dinner, or a meal prep recipe for the week, this dish fits the bill perfectly. It’s rich in plant-based protein, easy to customize, and full of vibrant Mediterranean flavor. Here’s a simple, step-by-step guide on how to make spinach and feta quinoa at home.
Step 1: Rinse and Cook the Quinoa
Start by rinsing 1 cup of quinoa under cold water using a fine mesh strainer. This step is important because it removes the saponin, a natural coating that can make quinoa taste bitter. Once rinsed, transfer the quinoa to a medium saucepan and add 2 cups of water or vegetable broth for extra flavor.
Bring the mixture to a boil over medium-high heat. Once it starts boiling, reduce the heat to low, cover the pot, and let it simmer for about 15 minutes, or until all the liquid is absorbed. When done, remove the pot from the heat and let it sit, still covered, for an additional 5 minutes. Then fluff the quinoa with a fork to separate the grains.
Step 2: Sauté the Aromatics and Spinach
While the quinoa is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add 1 finely chopped onion and cook for about 3 to 4 minutes, or until the onion becomes translucent and soft. Next, stir in 2 cloves of minced garlic and cook for another 30 seconds, just until fragrant.
Add 4 cups of fresh chopped spinach (or 1 cup of thawed frozen spinach) to the skillet. Cook the spinach until wilted, stirring occasionally. This should take about 2 to 3 minutes. If using frozen spinach, make sure to drain any excess liquid before adding it to the pan, and cook until fully heated through.
Step 3: Mix Everything Together
Once your spinach is cooked and the quinoa is fluffed, combine the two. Add the cooked quinoa to the skillet with the sautéed spinach mixture. Stir well to combine and allow the flavors to meld together.
Now, it’s time for the creamy, tangy component—feta cheese. Stir in ½ cup of crumbled feta cheese. It will soften slightly from the heat, adding richness and a salty contrast to the earthy spinach and nutty quinoa.
Finish the dish with 1 tablespoon of freshly squeezed lemon juice to brighten everything up. Season with salt and freshly ground black pepper to taste. Give everything a final stir to ensure it’s well mixed.
Step 4: Serve and Enjoy
Serve spinach and feta quinoa warm in a bowl, as a side dish, or even chilled as a salad. It’s perfect on its own or paired with grilled chicken, fish, or roasted vegetables. You can also garnish with fresh herbs, a drizzle of olive oil, or extra feta for a special touch.
This recipe makes about 3–4 servings and keeps well in the fridge for up to 4 days, making it great for healthy meal prep.
Tips for making the best Spinach and Feta Quinoa
1. Rinse Quinoa Thoroughly
Always rinse quinoa before cooking. This removes saponin, a natural coating that can leave a bitter or soapy taste. Use a fine mesh strainer and run cold water over it for 30 seconds.
2. Use Vegetable Broth for Extra Flavour
Cooking quinoa in vegetable broth instead of water adds more depth and richness to the dish. It’s a simple upgrade that makes a big difference in taste.
3. Sauté the Onion and Garlic Slowly
Don’t rush the aromatics. Let the onion soften fully and the garlic become fragrant without burning. This builds a flavourful base for the spinach and feta quinoa.
4. Add Spinach in Batches
If using fresh spinach, it can seem like a lot at first. Add it in batches and let it wilt down before adding more. It reduces quickly and blends in easily.
5. Let the Quinoa Rest Before Fluffing
After cooking, allow quinoa to sit covered for 5 minutes before fluffing. This helps the grains firm up slightly and keeps them from becoming mushy.
6. Mix in Feta Off the Heat
Add feta once the quinoa and spinach have been combined and slightly cooled. This helps the cheese hold its texture rather than fully melting into the dish.
7. Brighten with Lemon Juice or Zest
A splash of lemon juice adds freshness and balances the salty feta and earthy spinach. You can also add lemon zest for an extra citrusy pop.
8. Season Carefully
Since feta is salty, taste the dish before adding additional salt. A little black pepper and lemon may be all you need to finish it off.
9. Customize with Add-ins
Enhance the dish with extras like cherry tomatoes, olives, sun-dried tomatoes, or fresh herbs like dill and parsley. Toasted pine nuts or almonds add crunch.
10. Make It a Meal Prep Star
Spinach and feta quinoa stores well in the fridge for 3–4 days. Store in airtight containers for quick grab-and-go lunches or side dishes.
11. Serve It Hot or Cold
This dish is just as good cold as it is warm. Enjoy it straight from the fridge as a refreshing quinoa salad or reheat it gently for a comforting bowl.
12. Use Frozen Spinach in a Pinch
No fresh spinach? Frozen works too—just thaw it and squeeze out excess moisture before cooking. It’s a budget-friendly, convenient alternative.
13. Double the Recipe
Quinoa stores beautifully, so feel free to double the batch and use leftovers in wraps, grain bowls, or stuffed peppers later in the week.
14. Make It Vegan
Swap out the feta for a plant-based cheese or a sprinkle of nutritional yeast to keep the creamy, cheesy flavour in a dairy-free version.
FAQ – Spinach and Feta Quinoa
1. Can I use frozen spinach instead of fresh?
Yes! Frozen spinach works well in spinach and feta quinoa. Just thaw it completely and squeeze out excess moisture before adding it to the pan to avoid sogginess.
2. Is spinach and feta quinoa gluten-free?
Absolutely. Quinoa is naturally gluten-free, and as long as your other ingredients (like broth and feta) are certified gluten-free, this dish is safe for gluten-sensitive diets.
6. What can I add to make it more filling?
Add-ins like chickpeas, grilled chicken, roasted vegetables, or even a fried egg can make spinach and feta quinoa more filling and protein-rich.
8. What type of feta works best?
A block of feta cheese crumbled by hand offers better texture and flavour than pre-crumbled feta. opt for Greek feta for a more traditional taste.
9. How much protein is in spinach and feta quinoa?
A typical serving contains about 10–15 grams of protein, depending on the amount of feta used. Quinoa is a complete protein, making it a great plant-based option.
10. Can I use red or tri-colour quinoa?
Yes, any variety of quinoa works. Red and tri-colour quinoa have a slightly firmer texture and nuttier flavour, which can add a nice twist to the dish.
11. Is this dish good for weight loss?
Spinach and feta quinoa is high in fibre and protein, which can help with satiety and managing hunger. It’s a healthy, balanced meal when eaten in proper portions.
