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!

  • 17 Feb 2025
  • Cook time 20 min
  • Prep time 10 min
  • 4 Servings
  • 14 Ingredients

Mediterranean salad

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:

1 cup quinoa
170g
1/2 cucumber
150g
1 cup cherry tomatoes
150g
3/4 cup olives
100g
1 cup chickpeas
160g
2 onions
660g
1/2 cup fresh parsley
30g
1 tbsp onion
10g
1/4 cup lemon juice
60g
3 tbsp vinegar
44g
1/4 cup olive oil
55g
6 tbsp mustard
90g
2.50 tbsp honey
50g
1 tsp white pepper
2.40g

Instructions:

1. Cook the Quinoa:
- 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.
2. Prepare Veggies and Chickpeas:
- 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.
4. Make the Dressing:
- 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.
5. Combine Salad and Dressing:
- Pour the dressing over the salad mixture. Toss everything together until the salad is well-coated with the dressing.
6. Chill and Serve:
- 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 Size440 grams
Energy
Calories 260kcal13%
Protein
Protein 7g5%
Carbohydrates
Carbohydrates 45g13%
Fiber 9g22%
Sugar 24g24%
Fat
Fat 18g22%
Saturated 2.81g9%
Cholesterol 0.00mg-
Vitamins
Vitamin A 55ug6%
Choline 44mg8%
Vitamin B1 0.21mg18%
Vitamin B2 0.15mg11%
Vitamin B3 0.95mg6%
Vitamin B6 0.53mg31%
Vitamin B9 88ug21%
Vitamin B12 0.00ug0%
Vitamin C 36mg40%
Vitamin E 1.17mg8%
Vitamin K 130ug112%
Minerals
Calcium, Ca 110mg8%
Copper, Cu 0.34mg38%
Iron, Fe 4.31mg39%
Magnesium, Mg 80mg19%
Phosphorus, P 200mg16%
Potassium, K 690mg20%
Selenium, Se 10ug18%
Sodium, Na 500mg33%
Zinc, Zn 1.54mg14%
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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