QUINOA MEDITERRANEAN SALAD Let’s make a fresh, nutritious Mediterranean quinoa salad! This recipe is packed with whole grains, vegetables, legumes, and healthy fats, making it a great option for lunch, dinner, or meal prep. It requires minimal prep, and can make an easy meal for up to 4 days in as little as 30 minutes! Great for on the go lunches, meal prep, or an easy at home dinner.
Ingredients 1 cup quinoa 2 cups water 1 pack of cherry tomatoes (about 1 cup) 1 cucumber 1 red onion 1 can chickpeas 1 package feta cheese (about 1 cup) ½ cup fresh parsley ½ cup fresh mint ½ cup olive oil 1 lemon Salt & pepper to taste
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QUINOA MEDITERRANEAN SALAD Instructions 1. Rinse quinoa and add to a pot with 2 cups of water 2. Bring water and quinoa to a boil and then turn heat down to low, and simmer for 15 minutes until all the water is absorbed. 3. Remove from heat, fluff with a fork, and allow quinoa to cool fully to room temperature 4. Slice cherry tomatoes in half using a chef’s knife and “claw grip” to protect fingers 5. Rinse the cucumber and cut it lengthwise before chopping into bite-size pieces 6. Cut the red onion in half, make vertical cuts, and then horizontal cuts to chop into small pieces 7. Stack and roll the parsley and mint together before chopping into fine pieces 8. Drain and rinse the chickpeas under cool water 9. Add all ingredients above into a bowl and toss to mix together 10. FOR THE DRESSING: Combine olive oil, juice of the lemon, salt, & pepper and whisk together 11. Pour the dressing on the salad and give it a good mix 12. Enjoy!
Nutrition Highlights Quinoa is a whole grain and on of the few plant foods that contains all nine essential amino acids, making it a complete protein Olive oil provides a healthy monounsaturated fat Lemon provides fresh flavor without adding any sodium Rinsing the chickpeas reduces the sodium content Can be stored in an air tight container for up to 4 days!
HR.UIOWA.EDU/LIVEWELL Promoting Population Health at Iowa