Gluten-Free Mediterranean Grain Salad
Bright, fresh, and naturally gluten-free, this Mediterranean Grain Salad is the perfect blend of wholesome flavors and vibrant textures. Featuring fluffy quinoa as a hearty base, this salad is layered with juicy cherry tomatoes, crisp cucumbers, briny Kalamata olives, and creamy feta cheese, all tied together with a zesty homemade lemon-oregano dressing. Packed with protein, veggies, and Mediterranean-inspired seasonings, this quick and easy recipe comes together in just 35 minutes, making it an ideal option for meal prep, lunch on the go, or a healthy side dish. Serve this refreshing gluten-free salad cold or at room temperature for a versatile dish that’s as delicious as it is nourishing.
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Recipe Information
Ingredients
- 1 cup Quinoa
- 2 cups Water
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 0.5 medium Red onion
- 0.5 cup Kalamata olives
- 0.5 cup Feta cheese
- 0.25 cup Fresh parsley
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse 1 cup of quinoa under cold water using a fine-mesh sieve to remove the natural bitter coating.
In a medium saucepan, combine 1 cup of quinoa with 2 cups of water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes or until the quinoa is fluffy and water is absorbed. Remove from heat, fluff with a fork, and let it cool to room temperature.
While the quinoa is cooling, halve 1 cup of cherry tomatoes, dice 1 medium cucumber, and finely chop 0.5 medium red onion. Place them in a large mixing bowl.
Add 0.5 cup of halved Kalamata olives and 0.5 cup of crumbled feta cheese to the bowl.
Chop 0.25 cup of fresh parsley and add it to the bowl with the vegetables.
In a small bowl, whisk together 3 tablespoons of olive oil, 2 tablespoons of lemon juice, 1 teaspoon of dried oregano, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper to make the dressing.
Once the quinoa is cooled, add it to the bowl with the mixed vegetables.
Pour the dressing over the quinoa and vegetable mixture. Toss everything together gently until well combined.
Taste and adjust seasoning if necessary. Serve cold or at room temperature.
Nutrition Facts
Calories |
1545 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 100.9 g | 129% | |
| Saturated Fat | 20.4 g | 102% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 4686 mg | 204% | |
| Total Carbohydrate | 123.5 g | 45% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 10.9 g | ||
| Protein | 38.3 g | 77% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 632 mg | 49% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 1088 mg | 23% | |
*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.
