This Mediterranean quinoa salad is fresh and flavorful, making it a perfect addition to any potluck, cookout, or picnic. With ingredients that align with the Mediterranean diet, this dish is not only nutritious but also satisfying enough to serve as a main course.
Packed with vibrant vegetables and protein-rich quinoa, this Mediterranean Quinoa Salad can also be customized to include chickpeas or other proteins, making it versatile for various dietary preferences.
Vibrant Ingredients for a Mediterranean Delight
The Mediterranean Quinoa Salad is a celebration of fresh, colorful ingredients that come together to create a nourishing dish.
Cherry tomatoes add a burst of sweetness, while diced cucumbers and bell peppers contribute a satisfying crunch.
Chickpeas not only enhance the texture but also provide a hearty source of protein, making this salad a fulfilling option for any meal.
To top it all off, crumbled feta cheese and fresh parsley bring a creamy and herbaceous note, elevating the flavors to new heights.
Light and Zesty Dressing
A light lemon-olive oil dressing ties the salad together, infusing it with a refreshing zing.
The combination of olive oil and lemon juice not only enhances the taste but also aligns perfectly with the principles of the Mediterranean diet.
Seasoned with dried oregano, salt, and pepper, this dressing is simple yet effective, allowing the natural flavors of the ingredients to shine through.
Preparation Made Easy
Preparing this Mediterranean Chickpea Quinoa Bowl is a straightforward process that can be completed in about 30 minutes.
Start by cooking the quinoa until fluffy, then let it cool while you chop the fresh vegetables.
Mix everything in a large bowl, drizzle with the dressing, and toss gently to combine.
This makes it an ideal dish for potlucks, picnics, or meal prep for the week ahead.
Serving Suggestions
This Mediterranean Greek Quinoa Bowl can be served chilled or at room temperature, making it versatile for any occasion.
Pair it with grilled chicken or fish for a complete meal, or enjoy it on its own as a light lunch.
For those looking to add more variety, consider incorporating other vegetables or proteins to suit your taste.
Nutrition Benefits
This Mediterranean Quinoa Salad is not only delicious but also packed with nutrients.
With a balance of carbohydrates, protein, and healthy fats, it supports a well-rounded diet.
Each serving contains approximately 220 calories, making it a guilt-free option for those mindful of their intake.
Rich in vitamins and minerals from the fresh vegetables, this salad is a wholesome choice for any meal.
Perfect for Any Occasion
Whether you’re hosting a gathering or simply looking for a nutritious meal, this Quinoa Mediterranean Dinner is sure to impress.
Its vibrant colors and fresh flavors make it visually appealing, while the combination of ingredients ensures a satisfying experience.
Try this Mediterranean Quinoa Salad recipe for a dish that is as delightful to eat as it is to prepare.
Fresh Mediterranean Quinoa Salad Recipe
This Mediterranean quinoa salad features a delightful mix of quinoa, fresh vegetables, and a zesty dressing. The recipe takes about 30 minutes to prepare and serves 4-6 people, making it ideal for gatherings or meal prep.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/2 red onion, finely chopped
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Cook the Quinoa: In a medium saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until quinoa is fluffy. Remove from heat and let it cool.
- Prepare the Vegetables: While the quinoa is cooling, chop the cherry tomatoes, cucumber, bell pepper, and red onion. Rinse and drain the chickpeas.
- Mix the Salad: In a large bowl, combine the cooled quinoa, chopped vegetables, chickpeas, feta cheese, and parsley.
- Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
- Combine: Pour the dressing over the salad and toss gently to combine. Adjust seasoning if necessary.
- Serve: Enjoy immediately or refrigerate for 30 minutes to allow flavors to meld. Serve chilled or at room temperature.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Nutrition Information
- Servings: 4-6 servings
- Calories: 220kcal
- Fat: 10g
- Protein: 8g
- Carbohydrates: 30g
