Mediterranean Quinoa Salad

Vegetarian
Gluten Free
Popular
Health score
26%
Mediterranean Quinoa Salad
25 min.
6
266kcal

Suggestions


If you’re looking for a refreshing and satisfying dish that embodies the flavors of the Mediterranean, look no further than this Mediterranean Quinoa Salad. Perfectly combining nutritious ingredients, this vibrant salad is not only vegetarian and gluten-free, but it also shines as a fantastic side dish, antipasti, or light snack. Imagine sinking your fork into a bowl of fluffy quinoa mixed with juicy tomatoes, crisp cucumbers, and protein-packed chickpeas, all tied together with a zesty dressing of lemon juice and extra virgin olive oil.

This salad boasts a delightful balance of textures and tastes, thanks to the crumbly feta and briny kalamata olives, which add bursts of flavor in every bite. The aromatic oregano and fragrant garlic elevate the salad even more, making it a popular choice for gatherings, meal prep, or simply a healthy everyday option. With only 25 minutes of preparation, you'll find this dish to be as quick to make as it is delicious. Each serving is packed with only 266 calories, making it a guilt-free indulgence.

Whether you're hosting a summer barbecue, need a quick lunch, or want to impress guests with a colorful, wholesome dish, this Mediterranean Quinoa Salad is sure to be a hit. Bring the taste of the Mediterranean to your table and enjoy a dish that's not just a meal, but a celebration of health and flavor!

Ingredients

  • 15 ounce chickpeas drained and rinsed canned
  • cup cucumber sliced
  • tablespoons olive oil extra virgin 
  • 0.3 cup feta crumbled
  • clove garlic grated
  • 0.3 cup kalamata olives 
  • 0.5 teaspoon oregano 
  • cup quinoa rinsed
  • 0.3 cup onion diced red
  • tablespoons red wine vinegar ( - 1 lemon)
  • servings salt and pepper to taste
  • cup tomatoes sliced
  • 1.5 cups water 

Equipment

    Directions

    1. Bring the quinoa and water to a boil, reduce the temperature to medium-low and simmer, covered, until the liquid has been absorbed, about 15 minutes, and let sit covered for 5 minutes before letting it cool.Meanwhile, prepare the remaining ingredients.
    2. Mix the quinoa, tomatoes, cucumber, red onion, olives, feta and chickpeas and toss in the mixture of the lemon juice, oil, oregano, garlic, salt and pepper.

    Nutrition Facts

    Calories266kcal
    Protein13.22%
    Fat41.43%
    Carbs45.35%

    Properties

    Glycemic Index
    30.39
    Glycemic Load
    3.15
    Inflammation Score
    -7
    Nutrition Score
    13.476521779014%

    Flavonoids

    Naringenin
    0.17mg
    Apigenin
    0.01mg
    Luteolin
    0.04mg
    Isorhamnetin
    0.33mg
    Kaempferol
    0.07mg
    Myricetin
    0.04mg
    Quercetin
    1.51mg

    Nutrients percent of daily need

    Calories:265.64kcal
    13.28%
    Fat:12.41g
    19.09%
    Saturated Fat:2.27g
    14.2%
    Carbohydrates:30.57g
    10.19%
    Net Carbohydrates:24.63g
    8.96%
    Sugar:1.28g
    1.43%
    Cholesterol:5.56mg
    1.85%
    Sodium:557.01mg
    24.22%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:8.91g
    17.81%
    Manganese:1.23mg
    61.56%
    Vitamin B6:0.55mg
    27.43%
    Fiber:5.94g
    23.74%
    Phosphorus:221.63mg
    22.16%
    Magnesium:84.29mg
    21.07%
    Folate:80.53µg
    20.13%
    Copper:0.33mg
    16.51%
    Vitamin E:2.1mg
    13.99%
    Iron:2.51mg
    13.94%
    Zinc:1.66mg
    11.07%
    Potassium:373.69mg
    10.68%
    Vitamin B1:0.16mg
    10.39%
    Vitamin B2:0.17mg
    9.84%
    Vitamin K:9.03µg
    8.6%
    Calcium:84.96mg
    8.5%
    Selenium:4.95µg
    7.07%
    Vitamin C:4.87mg
    5.91%
    Vitamin B5:0.58mg
    5.8%
    Vitamin A:288.91IU
    5.78%
    Vitamin B3:0.77mg
    3.86%
    Vitamin B12:0.11µg
    1.76%