Allergens: Gluten-Free | Dairy-Free Option | Nut-Free | Vegan-Friendly
Cuisine: Mediterranean (Greek–Levantine Inspired)
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The Mediterranean Quinoa Salad is inspired by traditional Levantine tabbouleh and Greek village salads — dishes that rely on fresh produce, olive oil, and herbs. Quinoa, a South American grain now celebrated worldwide, replaces the traditional bulgur for a gluten-free twist. This dish embodies the Mediterranean lifestyle: simple, fresh, and wholesome. It’s versatile enough for light lunches, beach picnics, or nourishing dinner sides, packed with protein and bright citrus flavor.

Ingredients (Serves 4)

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ red onion, finely chopped
• ¼ cup Kalamata olives, pitted and halved
• ¼ cup fresh parsley, chopped
• 2 tbsp fresh mint, chopped
• 2 tbsp extra virgin olive oil
• 2 tbsp lemon juice
• Salt and black pepper, to taste
• (Optional: ½ cup feta cheese or vegan feta substitute)

Instructions

1. Cook Quinoa
   • Rinse quinoa thoroughly.
   • In a saucepan, bring water or broth to a boil, add quinoa, and simmer for 15 minutes or until fluffy. Let cool.
2. Mix the Salad
   • In a large bowl, combine quinoa, tomatoes, cucumber, red onion, olives, parsley, and mint.
3. Dress and Toss
   • Whisk olive oil, lemon juice, salt, and pepper. Pour over the salad and toss gently.
4. Serve
   • Chill for 15–20 minutes before serving. Top with optional feta or seeds for crunch.

Kitchen Equipment

• Medium saucepan with lid
• Fine mesh strainer
• Cutting board and knife
• Mixing bowl
• Whisk or small jar (for dressing)
• Salad tongs

Dietary Substitutions & Allergen Swaps

• Dairy-Free: Skip feta or use vegan cheese.
• Low-Carb: Substitute quinoa with cauliflower rice.
• Nut-Free: Ensure toppings and dressing are nut-free.
• Higher Protein: Add chickpeas, tofu cubes, or grilled chicken.

Chef’s Tips

• Cool Quinoa Completely: Prevents sogginess and helps dressing absorb evenly.
• Fresh Herbs Matter: Use flat-leaf parsley and mint for best flavor.
• Batch Prep: Keeps 3–4 days in the fridge — ideal for healthy lunches.

Wine Pairing

Pair with a crisp Sauvignon Blanc, Assyrtiko, or Verdejo. Non-alcoholic options: sparkling lime water, mint lemonade, or cucumber-infused tea.

Nutrition Facts

Serving Size: 1 bowl (approx. 250g)
Servings Per Recipe: 4

Frequently Asked Questions

Q: Can I make this ahead of time?
A: Yes — it’s perfect for meal prep. Just keep the dressing separate until serving.

Q: Is quinoa Mediterranean?
A: Quinoa is South American but used here as a gluten-free alternative to bulgur or couscous.

Q: Can I add protein?
A: Absolutely. Add grilled chicken, shrimp, or beans for a balanced meal.

Q: Can I use other grains?
A: Yes — try millet, brown rice, or couscous if gluten isn’t an issue.

Light, lemony, and endlessly fresh — this Mediterranean Quinoa Salad is your go-to for healthy, satisfying meals. Tag @simplycookingx using #GlobalCuisineSeries to share your bowl of sunshine!