Mediterranean salad
This Mediterranean Salad combines fluffy quinoa, fresh vegetables, and chickpeas with a zesty lemon and mustard dressing, creating a nutritious and vibrant dish. Perfect for meal prep or as a refreshing side, it offers a satisfying blend of flavors in every bite.
Cook time 20 min
Prep time 10 min
Ingredients:
1 cup quinoa1/2 cucumber
1 cup cherry tomatoes
3/4 cup olives
1 cup chickpeas
2 onions
1/2 cup fresh parsley
1 tbsp onion
1/4 cup lemon juice
3 tbsp vinegar
1/4 cup olive oil
6 tbsp mustard
2.50 tbsp honey
1 tsp white pepper
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.
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.
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!
Mediterranean salad FAQ:
Store the Mediterranean salad in an airtight container in the refrigerator. It can last up to 4 days, maintaining its freshness. Be sure to keep the dressing separate if you prefer a crispier salad.
Yes, you can substitute quinoa with other grains such as bulgur, farro, or even brown rice, but cooking times may vary. Adjust the cooking method based on the chosen grain.
Cook quinoa for about 15 minutes. Ensure all the water is absorbed, then let it sit covered for an additional 5 minutes before fluffing it with a fork.
If you need a substitute for chickpeas, you can use black beans or edamame for a similar texture and protein content. Adjust the quantities based on your taste preference.
To reduce sodium, use low-sodium olives, rinse chickpeas thoroughly after draining, and limit or omit the mustard in the dressing, as it may contain added salt.
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.
Nutrition per serving
4 ServingsCalories 260kcal
Protein 7g
Carbohydrates 45g
Fiber 9g
Sugar 24g
Fat 18g
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