Introduction
Mediterranean Quinoa Salad is a vibrant, nutritious dish that brings together a burst of flavors and textures. Perfect for a light meal or as a side dish, this salad features wholesome ingredients, including quinoa, fresh vegetables, and aromatic herbs. Ideal for meal prep, this recipe can also be customized to suit your dietary preferences.
Detailed Ingredients with measures
3 cups cooked quinoa
1 recipe Roasted Tomatoes
2 cups arugula
1 cup sliced Persian cucumbers
1 cup mixed fresh basil and mint leaves
¾ cup crumbled feta cheese
¾ cup kalamata olives, pitted and sliced
½ cup diced red onion
⅓ cup toasted pine nuts
1 recipe Italian Dressing, plus 2 additional garlic cloves, grated
½ teaspoon sea salt
Freshly ground black pepper
Red pepper flakes
1 cup roasted chickpeas
Prep Time
15 minutes
Cook Time
45 minutes (including quinoa and roasted tomatoes)
Total Time
1 hour
Yield
Serves 4-6
This Mediterranean Quinoa Salad is not only delicious but also easy to make. With the option to prepare the quinoa and roasted tomatoes ahead of time, you can enjoy this meal any day of the week. The crunchy vegetables, fresh herbs, and creamy feta create a lovely contrast, while the roasted chickpeas add an extra layer of nutrition. For a vegan version, simply omit the feta cheese. Enjoy!
Detailed Directions and Instructions
Step 1
In a large bowl, combine the cooked quinoa, roasted tomatoes, arugula, cucumbers, basil and mint leaves, feta cheese, kalamata olives, red onion, and toasted pine nuts.
Step 2
Drizzle half of the Italian dressing over the mixture and toss to combine.
Step 3
Sprinkle with sea salt, freshly ground black pepper, and a few pinches of red pepper flakes. Toss again to ensure even seasoning.
Step 4
Taste and adjust the seasoning, adding more dressing if desired.
Step 5
Top the salad with roasted chickpeas just before serving.
Notes
Note 1
The quinoa and roasted tomatoes can be prepared up to 3 days in advance and stored in the refrigerator until ready to use.
Note 2
To make this recipe vegan, omit the feta cheese.
Cook techniques
Cooking Quinoa
Rinse the quinoa under cold water to remove bitterness. Cook in a ratio of 1 part quinoa to 2 parts water or broth. Bring to a boil, reduce to a simmer, cover, and cook for about 15 minutes until water is absorbed.
Roasting Tomatoes
Preheat the oven to 400°F (200°C). Halve the tomatoes, place them on a baking sheet, drizzle with olive oil, and season with salt. Roast for approximately 20-30 minutes until they are juicy and slightly caramelized.
Toasting Pine Nuts
In a dry skillet over medium heat, add the pine nuts. Stir frequently for about 3-5 minutes or until they are golden brown and fragrant. Be careful not to burn them.
Preparing Roasted Chickpeas
Drain and rinse canned chickpeas, then pat them dry. Toss with olive oil and seasonings of your choice. Roast at 400°F (200°C) for 20-30 minutes, shaking the pan occasionally, until crispy.
Making Italian Dressing
Combine olive oil, vinegar, Dijon mustard, garlic, and Italian herbs in a jar. Shake well until emulsified. Adjust the ratio of oil to vinegar for desired taste.
Mixing Fresh Herbs
Use a sharp knife to finely chop fresh basil and mint leaves. This enhances their flavor and allows them to blend better into the salad.
Combining Ingredients
When mixing salad ingredients, start with the base components (quinoa and vegetables) and lightly toss them before adding delicate ingredients like herbs and cheese to prevent bruising.
FAQ
Can I use other types of greens instead of arugula?
Yes, you can substitute arugula with spinach, kale, or mixed greens based on your preference.
How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Can I make this salad in advance?
Yes, the quinoa and roasted tomatoes can be prepared in advance and stored in the refrigerator for up to 3 days. Combine with fresh ingredients just before serving.
Is there a gluten-free option for the dressing?
Yes, ensure your vinegar and other dressing ingredients are labeled gluten-free, or use a simple mix of olive oil and citrus juice.
Can I add protein to this salad?
Absolutely! Grilled chicken, tofu, or baked salmon would be great additions for more protein.
How can I make this salad vegan?
Simply omit the feta cheese to keep the salad completely vegan.
What can I substitute for feta cheese?
You can use avocado or a vegan feta alternative if you’re looking for a creamier texture.
Conclusion
The Mediterranean Quinoa Salad is a vibrant and nutritious dish that perfectly combines fresh ingredients and bold flavors. It’s versatile enough to serve as a main course or a side dish, and can easily be customized to suit various dietary preferences. Enjoy its delightful taste while reaping the health benefits of quinoa, vegetables, and healthy fats.
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