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Protein-packed Mediterranean quinoa salad with fresh vegetables and herbs

Mediterranean Quinoa Salad

A colorful and nutritious salad packed with protein from quinoa and chickpeas, perfect for meal prep or a fresh side dish.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 6 servings
Course: Main Course, Salad, Side Dish
Cuisine: Healthy, Mediterranean
Calories: 250

Ingredients

For the salad

  • 1 cup quinoa (rinsed) Rinse before cooking to remove bitterness.
  • 2 cups water or vegetable broth
  • 1 can chickpeas (drained and rinsed)
  • 1 cup cherry tomatoes (halved)
  • 1 whole cucumber (diced)
  • 1 whole bell pepper (diced) Feel free to adjust the veggies.
  • ½ whole red onion (finely chopped)
  • ½ cup feta cheese (crumbled, optional) Optional for a vegan version.
  • ¼ cup Kalamata olives (pitted and sliced)
  • ¼ cup fresh parsley (chopped) Can garnish with extra.

For the dressing

  • ¼ cup olive oil
  • 2 tablespoons lemon juice Adjust to taste.
  • 1 teaspoon dried oregano
  • to taste Salt and pepper

Method

Preparation

  • In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil over medium-high heat.
  • Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes until the quinoa is fluffy and all the liquid is absorbed. Remove from heat and let it cool.

Mixing the salad

  • In a large mixing bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, feta cheese (if using), olives, and parsley.
  • In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper.
  • Pour the dressing over the salad mixture and toss gently to combine.
  • Taste and adjust seasoning if necessary, adding more lemon juice or olive oil if desired.

Serving and storage

  • Divide the salad into meal prep containers and store in the refrigerator for up to 5 days.
  • Serve cold or at room temperature.

Nutrition

Serving: 1gCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 10gSaturated Fat: 2gSodium: 400mgFiber: 7gSugar: 3g

Notes

The flavors will continue to meld, making it even tastier over time. Give it a good stir before serving to refresh the salad.
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