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Introduction
The Mediterranean diet is renowned for its emphasis on fresh, wholesome ingredients and heart-healthy fats, making it a go-to choice for those seeking a balanced and flavorful lifestyle. This Mediterranean quinoa salad is a contemporary take on the region's culinary traditions, combining the ancient grain quinoa with an array of vibrant vegetables and herbs native to the Mediterranean Basin. Its roots can be traced back to the coastal regions of Greece and Italy, where such salads were often enjoyed as light yet nourishing meals, especially during the warm summer months.
Ingredients
• 1 cup uncooked quinoa, rinsed and drained
• 2 cups halved cherry tomatoes
• 1 English cucumber, diced
• 2 cups arugula, packed and roughly chopped
• 1/2 cup pitted Kalamata olives, halved
• 1/2 cup fresh parsley leaves, finely chopped
• 1/4 cup fresh mint leaves, finely chopped
• 1/4 cup fresh lemon juice (about 2 lemons)
• 3 tablespoons extra-virgin olive oil
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper, freshly ground
Step 1:
Rinse the quinoa under cold water using a fine mesh strainer, then drain well.
Step 2:
In a saucepan, combine the rinsed quinoa with 2 cups of water or vegetable broth. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed.
Step 3:
Remove the quinoa from heat and let it stand, covered, for 5 minutes. Then, transfer to a large mixing bowl and spread out to cool completely.
Step 4:
In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, minced garlic, salt, and black pepper to make the dressing.
Step 5:
Add the cherry tomatoes, diced cucumber, chopped arugula, olives, parsley, and mint to the cooled quinoa. Pour the dressing over the top and gently toss to combine.
Step 6:
Taste and adjust seasoning if needed, then serve immediately or cover and refrigerate until ready to serve.
Q: Can I use different grains instead of quinoa?
A: Yes, you can substitute the quinoa with cooked farro, bulgur, or couscous. Adjust the cooking time and liquid amount accordingly.
Q: How long does this salad last in the refrigerator?
A: The Mediterranean quinoa salad will stay fresh for 3-4 days when stored in an airtight container in the refrigerator.
Q: Can I make this salad ahead of time?
A: Yes, you can prepare all the components ahead of time and assemble the salad up to a day in advance. However, it's best to add the dressing right before serving to prevent the salad from becoming soggy.
• For a gluten-free option, ensure the quinoa and Dijon mustard are labeled as gluten-free.
• Substitute feta cheese for a salty, tangy addition, or add chickpeas for extra protein.
• For a nut-free version, omit the Dijon mustard or use a mustard without nuts.
• Use grape or cherry tomatoes for a sweeter flavor, or substitute with diced Roma tomatoes.
• Substitute fresh basil for mint if preferred, or use a combination of herbs.
• Allow the quinoa to cool completely before assembling the salad for best texture.
Serve the Mediterranean quinoa salad chilled or at room temperature. It makes a great main dish or side salad.
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.
Cook the quinoa ahead of time and allow it to cool completely before assembling the salad. Prepare the dressing and chop the vegetables while the quinoa is cooking to save time.
- Use a high-quality extra-virgin olive oil for the best flavor in the dressing.
- Let the quinoa cool completely before mixing with the vegetables to prevent sogginess.
- Gently toss the salad just before serving to distribute the dressing evenly.
For a vegan option, omit the Dijon mustard or use a vegan mustard variety. Add roasted chickpeas or toasted nuts for extra protein and crunch.
This Mediterranean quinoa salad pairs well with a crisp white wine, such as a Sauvignon Blanc or Pinot Grigio. It also complements grilled meats, fish, or vegetable skewers.
This salad is best made in the spring and summer when tomatoes, cucumbers, and fresh herbs are in peak season.
This recipe is dairy-free and can be made gluten-free by using gluten-free quinoa and mustard. It does contain olives, which may be a concern for those with olive allergies.
