Vegan Mediterranean Grain Salad
Bright, fresh, and packed with wholesome ingredients, this Vegan Mediterranean Grain Salad is the perfect balance of nutrition and flavor. Featuring fluffy quinoa as a hearty base, this vibrant salad is loaded with crisp cucumbers, juicy cherry tomatoes, crunchy red bell pepper, briny kalamata olives, and fragrant fresh herbs like parsley and mint. The creamy lemon-tahini dressing ties the dish together with a tangy, nutty finish, while optional sun-dried tomatoes offer an extra burst of umami. Ready in just 35 minutes, this gluten-free, plant-based recipe is perfect as a healthy side dish, light main course, or meal-prep favorite. Whether you’re embracing the Mediterranean diet or simply craving a burst of sunshine on your plate, this quinoa salad delivers mouthwatering flavor and wholesome goodness in every bite.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 medium red bell pepper, diced
- 0.5 medium red onion, finely chopped
- 0.5 cup kalamata olives, pitted and sliced
- 0.25 cup fresh parsley, chopped
- 2 tablespoons fresh mint leaves, chopped
- 3 tablespoons lemon juice
- 2 tablespoons tahini
- 1 tablespoon olive oil
- 1 garlic clove, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup optional - sun-dried tomatoes, chopped
Instructions
Rinse the quinoa under cold water to remove any bitterness.
In a medium saucepan, combine the quinoa and water, and bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the water has been absorbed.
Remove the quinoa from the heat and let it sit, covered, for 5 minutes. Then, fluff it with a fork and allow it to cool slightly.
In a large mixing bowl, combine the cooled quinoa, cucumber, cherry tomatoes, red bell pepper, red onion, kalamata olives, parsley, and mint.
In a small bowl, whisk together the lemon juice, tahini, olive oil, minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the quinoa mixture and toss well to combine.
Add the optional sun-dried tomatoes, if desired, and gently mix them into the salad.
Taste and adjust the seasoning as needed.
Serve the salad chilled or at room temperature, either as a main course or a side dish.
Nutrition Facts
Calories |
1069 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.1 g | 72% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2802 mg | 122% | |
| Total Carbohydrate | 125.6 g | 46% | |
| Dietary Fiber | 31.4 g | 112% | |
| Total Sugars | 48.5 g | ||
| Protein | 32.7 g | 65% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2722 mg | 209% | |
| Iron | 10729.5 mg | 59608% | |
| Potassium | 3722 mg | 79% | |
*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.
