Hey everyone, Today, we’re going to the beautiful Mediterranean coast with a recipe bursting with sunshine flavors: a Mediterranean Quinoa Salad.

This salad was a revelation for me. I’ve always loved the vibrant cuisine of the Mediterranean region – fresh vegetables, salty olives, creamy cheeses – but I sometimes struggle to find healthy options when eating out. This salad solved that problem perfectly. It’s packed with protein from the quinoa and chickpeas, healthy fats from the olives and olive oil, and all the vitamins and minerals your body craves from the colorful vegetables. Plus, it’s incredibly easy to throw together, making it a weeknight lifesaver.

The first time I whipped up this salad, I was amazed at how much flavor could be packed into one bowl. The fluffy quinoa provided a satisfying base, while the chopped red bell peppers, cucumber, and red onion added a delightful crunch. The juicy sun-dried tomatoes and briny kalamata olives brought pops of salty sweetness, perfectly balanced by the creamy feta cheese. And, of course, the fresh basil – ah, the fresh basil! It added this lovely burst of herbal freshness that tied everything together.

Honestly, this Mediterranean Quinoa Salad was so good that I ended up going back for seconds (and maybe thirds). But the best part? It didn’t leave me feeling sluggish or weighed down. It was light, healthy, and bursting with flavor—everything a good Mediterranean dish should be!

 

So, are you ready to bring a taste of the Mediterranean to your table? Let’s get cooking!

Ingredients

• 6 cups cooked quinoa (about 3 cups uncooked)
• 3 red bell peppers, chopped
• 1 ½ cucumber, chopped
• 3 cups chickpeas
• 1 ½ small red onion, finely chopped
• 1 ½ cups kalamata olives, cut in half
• ¾ cups sundried tomatoes, finely chopped
• 1 cup fresh basil, finely chopped
• ¾ cups crumbled feta cheese (*use vegan feta cheese if needed)

Lemon Oregano Dressing:

• • 6 tbsp. lemon juice
  • 3 tbsp. white wine vinegar (or red wine vinegar)
  • 1 cup olive oil
  • 3 tbsp. Dijon mustard
  • 3 tsp maple syrup
  • 1 ½ tsp dried oregano
  • 1 ½ tsp garlic powder
  • ¾ tsp ground cumin
  • Salt & pepper to taste

Instructions for Mediterranean Quinoa Salad

• Prep the Ingredients: Cook your quinoa according to the package instructions and fluff it with a fork. While the quinoa cools, chop your veggies—bell peppers, cucumbers, and red onion—into bite-sized pieces.
• Assemble the Salad: In a large bowl, combine the cooked quinoa, chopped vegetables, chickpeas, Kalamata olives, and sundried tomatoes.
• Make the Dressing: In a separate bowl, whisk together the lemon juice, vinegar, olive oil, Dijon mustard, maple syrup, oregano, garlic powder, cumin, and salt and pepper to taste.
• Dress and Serve:
  • • Pour the dressing over the salad and toss to coat everything evenly.
    • Top with crumbled feta cheese and fresh basil leaves.
    • Serve immediately.

Serving and Prep Time

This recipe yields a generous salad that can serve 4-6 people. It takes about 15 minutes to prep and assemble, making it a perfect option for busy weeknights.

Sides for your Mediterranean Quinoa Salad

This Mediterranean Quinoa Salad is delicious on its own, but if you’re looking for a heartier meal, you can pair it with a side of grilled chicken, fish, or tofu. A crusty loaf of bread is also an excellent addition for mopping up all the delicious dressing.

Conclusion

This Mediterranean Quinoa Salad is a healthy and flavorful dish perfect for any occasion. It’s packed with protein, fiber, and healthy fats, making it a satisfying and nutritious meal. Plus, it’s easy to customize to your preferences and dietary needs. So, next time you’re looking for a light and refreshing salad, try this recipe! You won’t be disappointed.

 

Frequently Asked Questions (FAQ)

 

Can I use a different type of grain instead of quinoa?

Absolutely! Brown rice, farro, or even chopped barley would all be delicious substitutes for quinoa.

I don’t like feta cheese. What can I use instead?

No problem! You can leave out the cheese altogether or the cheese you like the most.

 

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