Description
This vibrant Mediterranean Quinoa Salad is packed with flavor and nutrients, making it an ideal lunch for those managing chronic diseases. It’s a colorful mix of quinoa, vegetables, chickpeas, and a zesty lemon-herb dressing, offering a balanced and satisfying meal. It’s naturally gluten-free and easily adaptable to different dietary needs.
Ingredients
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1 cup quinoa, rinsed
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2 cups vegetable broth or water
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1 cup chopped cucumber
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1 cup chopped tomatoes
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1/2 cup chopped red onion
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1 cup cooked chickpeas, rinsed and drained
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1/2 cup crumbled feta cheese (optional, omit for dairy-free)
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1/4 cup Kalamata olives, halved
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1/4 cup chopped fresh parsley
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2 tablespoons lemon juice
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2 tablespoons olive oil
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1 clove garlic, minced
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1/2 teaspoon dried oregano
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Salt and pepper to taste
Instructions
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Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and let it cool slightly.
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Prepare the Vegetables: While the quinoa is cooking, chop the cucumber, tomatoes, and red onion. Rinse and drain the cooked chickpeas. Halve the Kalamata olives. Chop the fresh parsley.
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Make the Dressing: In a small bowl, whisk together the lemon juice, olive oil, minced garlic, dried oregano, salt, and pepper.
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Assemble the Salad: In a large bowl, combine the cooked quinoa, chopped cucumber, chopped tomatoes, chopped red onion, chickpeas, feta cheese (if using), Kalamata olives, and chopped parsley.
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Dress the Salad: Pour the lemon-herb dressing over the salad and toss gently to combine.
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Chill (Optional): For best flavor, chill the salad in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together.
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Serve: Serve the Mediterranean Quinoa Salad chilled or at room temperature.
Notes
Variations:
Add other vegetables like bell peppers, zucchini, or spinach.
Substitute black olives for Kalamata olives.
Add grilled chicken or fish for extra protein (consider dietary needs for chronic conditions).
Tips for Preparation/Serving:
Cook the quinoa ahead of time to save time.
Serve with a side of whole-grain pita bread or crackers.
This salad is great for meal prepping – it keeps well in the refrigerator for up to 3 days.
Remarks for Intolerances and Allergies:
Gluten-Free: This recipe is naturally gluten-free.
Dairy-Free: Omit the feta cheese for a dairy-free version.
Nut-Free: This recipe is naturally nut-free (ensure cross-contamination precautions for nuts are followed).
Vegan: Omit the feta cheese and ensure the vegetable broth is vegan.
Adjustment Tips for Taste Preferences:
Adjust the amount of lemon juice to your liking.
Add a pinch of red pepper flakes for a bit of heat.
Use different herbs, such as mint or dill, for a different flavor profile.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course, Salad
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 350 kcal
- Sugar: 5 g
- Sodium: 300 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 7 g
- Protein: 12 g
- Cholesterol: 20 mg
Keywords: Quinoa Salad, Mediterranean Salad, Chronic Disease Lunch Recipes, Healthy Lunch, Gluten-Free Lunch, Vegetarian Lunch, Meal Prep Lunch, Easy Lunch Recipes, Anti-Inflammatory Recipes, Diabetes-Friendly Recipe, Heart-Healthy Recipe