Mediterranean Quinoa Salad

Mediterranean Quinoa Salad makes a refreshing vegetarian side dish or main event. The roasted red peppers are bursting with flavour and are complemented by the cilantro and green onions. Quinoa is the gluten free base for this dish and it is a great source of protein that will keep you feeling satisfied. This light and tangy salad will wow your health conscious friends (or anyone for that matter) at a potluck.

Mediterranean Quinoa Salad by @JesseLWellness #quinoa

Mediterranean Diet

Ever wonder why people living in the Mediterranean look so healthy? Maybe it’s the amazing weather or the beautiful scenery, but I think the secret is in the diet! Studies have shown that the Mediterranean Diet plays a key role in reducing the risk of heart disease and metabolic syndrome which leads to diabetes. The Mediterranean Diet is composed of fruit, veggies, fish and whole grains with a splash of cholesterol lowering olive oil. It limits unhealthy fats and red meat which have been shown to contribute to cardiovascular disease.

Mediterranean Quinoa Salad by @JesseLWellness #salad

This recipe tastes great with a fresh red pepper or a roasted red pepper. If you are in the roasting mood, roast the whole red pepper in the oven at 400F  for 20 minutes. Let it cool until it is cool enough to touch, this will give the skin time to loosen up and makes it easier to peel.

Mediterranean Quinoa Salad by @JesseLWellness #vegetarian

Mediterranean Quinoa Salad

(gluten free, vegetarian, nut free)

Prep time: 20 minutes

Cook time: 20 minutes
Serving size: 4

Ingredients:

  • 1 red pepper
  • 1 cup uncooked quinoa
  • 2 Tbsp extra virgin olive oil
  • Juice of one lime
  • 1 tsp ground cumin
  • Salt and pepper to taste
  • 1/2  cup cilantro, chopped
  • 3 green onions, chopped
  • 1 Tbsp chia seeds
  • 1 cup feta cheese, drained and diced (optional)
  • 1/2 cup black olives, chopped (optional)

Directions:

  1. If you are roasting the red pepper, pre-heat oven to 400F. Wash the red pepper and place it whole on a baking sheet. Bake for 20 minutes turning every 5 minutes until all of the sides are darker in color. Remove from the oven and let cool for 10 minutes. When the pepper is cool enough to touch, peel off the skin and remove the seeds. Dice into 1 cm squares.
  2. Cook quinoa as directed on the package. When the quinoa is cooked set it aside to cool.
  3. In a large bowl combine olive oil, lime, cumin, salt and pepper. Whisk until mixed. Add the cilantro, green onions, chia seeds, feta cheese, black olives and red pepper and toss.
  4. Finally add the quinoa, toss until mixed and serve the Mediterranean Quinoa Salad at room temperature or place in the fridge to serve chilled.
Do you have a favourite Mediterranean recipe? Please share it in the comments section!
Jesse Lane Wellness Cookbook Healthy Fresh Salads Slider 2 @jesselwellness #jlwcokbook #healthysalads

Mediterranean Quinoa Salad
Author: 
Recipe type: Salad
Cuisine: Mediterranean
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Mediterranean Quinoa Salad makes a refreshing vegetarian side dish or main event. The roasted red peppers are bursting with flavour and are complemented by the cilantro and green onions. Quinoa is the gluten free base for this dish and it is a great source of protein that will keep you feeling satisfied. This light and tangy salad will wow your health conscious friends (or anyone for that matter) at a potluck.
Ingredients
  • 1 red pepper
  • 1 cup uncooked quinoa
  • 2 Tbsp extra virgin olive oil
  • Juice of one lime
  • 1 tsp ground cumin
  • Salt and pepper to taste
  • ½  cup cilantro, chopped
  • 3 green onions, chopped
  • 1 Tbsp chia seeds
  • 1 cup feta cheese, drained and diced (optional)
  • ½ cup black olives, chopped (optional)
Instructions
  1. If you are roasting the red pepper, pre-heat oven to 400F. Wash the red pepper and place it whole on a baking sheet. Bake for 20 minutes turning every 5 minutes until all of the sides are darker in color. Remove from the oven and let cool for 10 minutes. When the pepper is cool enough to touch, peel off the skin and remove the seeds. Dice into 1 cm squares.
  2. Cook quinoa as directed on the package. When the quinoa is cooked set it aside to cool.
  3. In a large bowl combine olive oil, lime, cumin, salt and pepper. Whisk until mixed. Add the cilantro, green onions, chia seeds, feta cheese, black olives and red pepper and toss.
  4. Finally add the quinoa, toss until mixed and serve the Mediterranean Quinoa Salad at room temperature or place in the fridge to serve chilled.

Healthy Eating on a Budget

 

4 Comments

  1. Starr on May 15, 2014 at 1:08 pm

    This sounds perfect for summer. I find that the mayo heavy potato and pasta salads get boring. Thanks for sharing.

  2. Kaarin on May 15, 2014 at 1:08 pm

    Thanks for the recipe! I love quinoa but usually don’t add much to it so it’s quite bland. This however was full of flavour! It’s perfect to make extra and store in the fridge for easy lunches 🙂

  3. Nicola on May 15, 2014 at 1:09 pm

    We loved this! It leaves you feeling great and it is so tasty!

  4. Laura on May 15, 2014 at 1:10 pm

    I made this tonight and it is absolutely DELICIOUS!!! Packed full of flavor, it’s a party in your mouth! My girls and I went back not only for seconds, but thirds!

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