Gluten-Free Zesty Mediterranean Barley Salad
Dive into the vibrant flavors of our Gluten-Free Zesty Mediterranean Barley Salad, a light and refreshing twist on a classic! Made with protein-packed quinoa as a gluten-free alternative to barley, this salad is brimming with fresh, crisp veggies like cherry tomatoes, cucumber, and red onion, complemented by the briny tang of Kalamata olives. A fragrant mix of parsley and mint adds a burst of herbal freshness, while the optional crumbled feta cheese offers a creamy, savory touch. The zesty homemade dressing—featuring extra virgin olive oil, freshly squeezed lemon juice, garlic, and a hint of oregano—ties everything together beautifully. Perfect as a gluten-free side dish or a wholesome main course, this Mediterranean-inspired salad is a quick and easy recipe ready in just 30 minutes. Serve chilled or at room temperature for a flavorful, crowd-pleasing treat!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Quinoa (uncooked)
- 2 cups Water
- 1 cup Cherry tomatoes (halved)
- 1 medium Cucumber (diced)
- 0.5 small Red onion (finely chopped)
- 0.5 cup Kalamata olives (sliced)
- 0.5 cup Feta cheese (crumbled, optional)
- 0.25 cup Fresh parsley (chopped)
- 2 tablespoons Fresh mint (chopped)
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice (freshly squeezed)
- 1 clove Garlic (minced)
- 0.5 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the quinoa thoroughly under cold water using a fine-mesh strainer to remove any bitterness.
Bring 2 cups of water to a boil in a medium saucepan. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa has absorbed all the water. Remove from the heat and let it sit, covered, for 5 minutes, then fluff with a fork. Allow the quinoa to cool to room temperature.
While the quinoa is cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the Kalamata olives.
In a large mixing bowl, combine the cooked and cooled quinoa, cherry tomatoes, cucumber, red onion, olives, crumbled feta cheese (if using), fresh parsley, and fresh mint.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper to make the dressing.
Pour the dressing over the salad and toss gently to combine, making sure the dressing is evenly distributed.
Taste and adjust seasoning as needed, adding more salt, pepper, or lemon juice if desired.
Serve immediately at room temperature or chill in the refrigerator for 30 minutes to allow the flavors to meld together.
Nutrition Facts
Calories |
1619 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 99.0 g | 127% | |
| Saturated Fat | 27.6 g | 138% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 3506 mg | 152% | |
| Total Carbohydrate | 147.4 g | 54% | |
| Dietary Fiber | 22.2 g | 79% | |
| Total Sugars | 16.3 g | ||
| Protein | 48.6 g | 97% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1007 mg | 77% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 2461 mg | 52% | |
*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.
