Dairy-Free Mediterranean Grain Salad
Bright, fresh, and bursting with Mediterranean flair, this Dairy-Free Mediterranean Grain Salad is a wholesome, gluten-free delight perfect for lunch, picnics, or meal prep. Fluffy quinoa serves as the hearty base, mingling seamlessly with vibrant vegetables like crisp cucumber, sweet red bell pepper, juicy cherry tomatoes, and tangy red onion. Protein-packed chickpeas and briny kalamata olives amplify the Mediterranean essence, while a zesty lemon-olive oil dressing infused with oregano and red wine vinegar ties everything together with bold flavor. Ready in just 40 minutes, this easy-to-make salad is a nutrient-rich powerhouse that can be enjoyed on its own or as a colorful side dish. Make it ahead and savor its refreshing versatility all week long!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 15-ounce can chickpeas
- 1 medium cucumber
- 1 medium red bell pepper
- 1 cup cherry tomatoes
- 0.5 small red onion
- 0.5 cup kalamata olives
- 0.5 cup parsley
- 1 medium lemon
- 3 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the quinoa under cold water. In a medium saucepan, combine quinoa with 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the water is absorbed. Fluff the quinoa with a fork and let it cool.
While quinoa is cooking, drain and rinse the chickpeas. Dice the cucumber and red bell pepper. Halve the cherry tomatoes and finely chop the red onion and parsley.
In a large bowl, combine the cooked quinoa, chickpeas, cucumber, red bell pepper, cherry tomatoes, red onion, and kalamata olives.
In a small bowl, whisk together the juice of the lemon, olive oil, red wine vinegar, oregano, salt, and black pepper to make the dressing.
Pour the dressing over the salad mixture and toss well to ensure everything is evenly coated.
Garnish with chopped parsley, and serve immediately or store in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
2076 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 96.2 g | 123% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3872 mg | 168% | |
| Total Carbohydrate | 247.6 g | 90% | |
| Dietary Fiber | 49.2 g | 176% | |
| Total Sugars | 36.0 g | ||
| Protein | 67.3 g | 135% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 508 mg | 39% | |
| Iron | 25.1 mg | 139% | |
| Potassium | 2616 mg | 56% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
