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!
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.
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 per serving
4 ServingsCalories 260kcal
Protein 7g
Carbohydrates 45g
Fiber 9g
Sugar 24g
Fat 18g
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