Soy-Free Mediterranean Grain Salad
Bursting with vibrant flavors and wholesome ingredients, this Soy-Free Mediterranean Grain Salad is a refreshing and satisfying dish perfect for any occasion. Made with fluffy quinoa, crisp cucumbers, juicy cherry tomatoes, and the bold flavors of fresh herbs, Kalamata olives, and creamy feta cheese, this salad is both nourishing and visually stunning. A zesty lemon-garlic dressing ties everything together, delivering a tangy, Mediterranean-inspired kick. Naturally gluten-free and soy-free, this versatile recipe is an excellent choice for meal prep, potlucks, or a light lunch. Ready in just 35 minutes, it’s a deliciously easy way to infuse your day with healthy, sun-drenched flavor.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 0.5 cup kalamata olives
- 0.25 cup red onion
- 0.5 cup feta cheese
- 0.25 cup fresh parsley
- 2 tablespoons fresh mint leaves
- 0.25 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 clove garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by rinsing the quinoa under cold water using a fine mesh sieve until the water runs clear to remove any bitterness.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, cover, and reduce the heat to low. Simmer for about 15 minutes or until the quinoa is tender and has absorbed the water.
Once cooked, fluff the quinoa with a fork and set aside to cool.
While the quinoa is cooling, prepare the vegetables. Halve the cherry tomatoes, peel and dice the cucumber, and chop the red bell pepper into small pieces.
Slice the kalamata olives and finely dice the red onion.
In a large salad bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red bell pepper, olives, and red onion.
Crumble the feta cheese over the salad.
Chop the fresh parsley and mint leaves finely and add them to the bowl.
In a small mixing bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the salad and toss everything together gently to ensure all ingredients are evenly coated.
Adjust seasoning with additional salt and pepper if needed.
Serve immediately or refrigerate for an hour for the flavors to meld.
Nutrition Facts
Calories |
1681 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 115.3 g | 148% | |
| Saturated Fat | 22.0 g | 110% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 4689 mg | 204% | |
| Total Carbohydrate | 130.0 g | 47% | |
| Dietary Fiber | 14.5 g | 52% | |
| Total Sugars | 14.6 g | ||
| Protein | 39.6 g | 79% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 636 mg | 49% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 1340 mg | 29% | |
*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.
