This Vegan Mediterranean Quinoa Salad is a light, refreshing dish that’s perfect for a quick lunch or a healthy dinner. Packed with quinoa, fresh vegetables, Kalamata olives, and a simple lemon-oregano dressing, this salad is bursting with flavors and loaded with nutrients. Quinoa is an excellent plant-based source of protein, and when paired with heart-healthy olive oil and fiber-rich vegetables, this salad becomes a complete and satisfying meal.
The Mediterranean diet is known for its health benefits, including promoting heart health and longevity, thanks to its use of healthy fats, fresh produce, and whole grains. This salad is ideal for meal prep as it keeps well in the fridge for several days, allowing you to have a ready-to-eat, nutritious meal whenever you need it.
Ingredients:
1 cup quinoa (cooked and cooled)
1 cucumber, diced
1 cup cherry tomatoes, halved
1/2 red onion, thinly sliced
1/4 cup Kalamata olives, pitted and chopped
1/4 cup feta cheese (optional, can be omitted for vegan version)
1 tablespoon olive oil
Juice of 1 lemon
1 teaspoon dried oregano
Salt and pepper to taste
Instructions:
Cook the Quinoa:
Cook the quinoa according to the package instructions. Once cooked, fluff it with a fork and allow it to cool to room temperature.
Prepare the Vegetables:
While the quinoa is cooling, dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion.
Make the Dressing:
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper. Taste the dressing and adjust the seasoning as needed.
Combine the Salad:
In a large bowl, combine the cooled quinoa, diced cucumber, cherry tomatoes, red onion, and Kalamata olives. If you’re using feta, crumble it over the salad at this point.
Toss and Serve:
Pour the dressing over the salad and toss everything together until it is well combined. Serve immediately or store in the fridge for later.
Nutritional Information (per serving, based on 4 servings):
Calories: 210
Protein: 6g
Carbohydrates: 28g
Fat: 9g
Fiber: 4g
Sugar: 4g
Sodium: 350mg
“Food is symbolic of love when words are inadequate.” — Alan D. Wolfelt