Mediterranean salad
Prepare a delicious and nutritious Mediterranean Salad featuring quinoa, fresh cucumber, cherry tomatoes, olives, chickpeas, and parsley. Dressed in a tangy blend of lemon juice, vinegar, olive oil, mustard, honey, and white pepper, this vibrant salad is perfect for meal prepping and stays fresh in the fridge for days. Enjoy a burst of Mediterranean flavors in every bite!
- 27 Apr 2025
- Cook time 20 min
- Prep time 10 min
- 4 Servings
- 14 Ingredients
This Mediterranean Salad is a delightful and vibrant dish perfect for meal prepping or as a fresh addition to any meal. Packed with nutritious ingredients like quinoa, chickpeas, and a medley of vegetables, it’s a flavorful and satisfying option for anyone looking to enjoy a healthy and delicious salad. The zesty lemon and mustard dressing ties everything together, creating a harmonious blend that will tantalize your taste buds.
Ingredients:
Instructions:
- Rinse 1 cup of quinoa under cold water to remove any bitterness.
- In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil over medium-high heat.
- Once it starts boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the water is absorbed.
- Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside to cool.
- Dice ½ cucumber, halve 1 cup of cherry tomatoes, slice ¾ cup of olives, chop ½ cup of fresh parsley, and dice 2 onions.
- Drain and rinse 1 cup of chickpeas.
3. Mix the Salad:
- In a large mixing bowl, combine the cooked and cooled quinoa, diced cucumber, halved cherry tomatoes, sliced olives, drained chickpeas, diced onions, and chopped parsley.
- In a small bowl, whisk together 1 tbsp minced onion, ¼ cup lemon juice, 3 tbsp vinegar, ¼ cup olive oil, 6 tbsp mustard, 2.5 tbsp honey, and 1 tsp white pepper until well combined.
- Pour the dressing over the salad mixture. Toss everything together until the salad is well-coated with the dressing.
- Cover the salad and refrigerate for at least 1 hour before serving to allow the flavors to meld.
- Serve cold and enjoy! Ideal for meal prep or a refreshing side dish.
Tips:
- Rinse the quinoa thoroughly before cooking to remove any bitterness.
- Cook the quinoa according to package instructions, and let it cool completely before mixing it with the other ingredients.
- Chop the vegetables into bite-sized pieces to ensure an even distribution of flavors.
- Feel free to add your favorite Mediterranean ingredients, such as feta cheese or sun-dried tomatoes, for extra flavor.
- Mix the dressing ingredients well in a separate bowl before adding it to the salad.
- Store the salad in an airtight container in the refrigerator for up to 3-5 days.
- Stir the salad well before serving to redistribute the dressing and ensure every bite is flavorful.
- For added crunch, consider adding some toasted nuts or seeds just before serving.
Enjoy this Mediterranean Salad as a filling lunch or a refreshing side dish at dinner. Its versatile nature and robust flavors make it a crowd-pleaser. Plus, with a dressing that can be easily customized, you’re sure to find this salad becoming a staple in your meal rotation. Prepare in advance to save time and enjoy nourishing meals throughout the week!
| Nutrition Facts | |
|---|---|
| Serving Size | 440 grams |
| Energy | |
| Calories 260kcal | 13% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 45g | 13% |
| Fiber 9g | 22% |
| Sugar 24g | 24% |
| Fat | |
| Fat 18g | 22% |
| Saturated 2.81g | 9% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 55ug | 6% |
| Choline 44mg | 8% |
| Vitamin B1 0.21mg | 18% |
| Vitamin B2 0.15mg | 11% |
| Vitamin B3 0.95mg | 6% |
| Vitamin B6 0.53mg | 31% |
| Vitamin B9 88ug | 21% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 36mg | 40% |
| Vitamin E 1.17mg | 8% |
| Vitamin K 130ug | 112% |
| Minerals | |
| Calcium, Ca 110mg | 8% |
| Copper, Cu 0.34mg | 38% |
| Iron, Fe 4.31mg | 39% |
| Magnesium, Mg 80mg | 19% |
| Phosphorus, P 200mg | 16% |
| Potassium, K 690mg | 20% |
| Selenium, Se 10ug | 18% |
| Sodium, Na 500mg | 33% |
| Zinc, Zn 1.54mg | 14% |
| Water | |
| Water 360g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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