Healthy & Special Diets > Allergy-Friendly Recipes > Soy-Free Recipes > Soy-Free Lunch Recipes

Soy-Free Mediterranean Quinoa Salad

A vibrant and flavorful Mediterranean Quinoa Salad that's completely soy-free, gluten-free, and packed with nutrients. This makes a perfect light lunch, side dish, or even a quick and healthy dinner. Full of fresh vegetables, herbs, and a zesty lemon vinaigrette, it's a delightful and satisfying meal for anyone with dietary restrictions or simply looking for a wholesome and delicious option.

Prep Time
15 minutes
Cook Time
15 minutes
Servings
4
Ingredients
  • 1 cup Quinoa
  • 2 cups Water or Vegetable Broth
  • 1/2 Cucumber
  • 1 cup Cherry Tomatoes
  • 1/4 Red Onion
  • 1/2 cup Kalamata Olives
  • 1/4 cup Feta Cheese (optional, omit for dairy-free)
  • 1/4 cup Fresh Parsley
  • 2 tablespoons Fresh Mint
  • 3 tablespoons Lemon Juice
  • 3 tablespoons Olive Oil
  • 1 clove Garlic
  • 1/2 teaspoon Dried Oregano
  • to taste Salt
  • to taste Black Pepper

Cooking the Quinoa

Rinse the quinoa thoroughly under cold water. This helps to remove any bitterness. In a medium saucepan, combine the rinsed quinoa with water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy. Fluff with a fork and let it cool slightly.

Preparing the Vegetables

While the quinoa is cooking, prepare the vegetables. Dice the cucumber and red onion. Halve or quarter the cherry tomatoes. Roughly chop the Kalamata olives. If using feta cheese, crumble it.

Making the Vinaigrette

In a small bowl, whisk together the lemon juice, olive oil, minced garlic, dried oregano, salt, and pepper. Adjust the seasoning to your liking.

Combining the Salad

In a large bowl, combine the cooked quinoa, diced cucumber, cherry tomatoes, red onion, Kalamata olives, feta cheese (if using), chopped parsley, and chopped mint. Pour the lemon vinaigrette over the salad and toss gently to combine. Taste and adjust the seasoning as needed.

Serving

Serve the salad immediately or chill in the refrigerator for later. This salad tastes even better after the flavors have had time to meld together.

Nutrition Facts Estimated per 100g of product

Note: This is an estimate and can vary based on specific ingredients and portion sizes.

Calories: Approximately 150-200 kcal
Protein: 5-7g
Fat: 8-12g
Carbohydrates: 15-20g
Fiber: 2-3g

Other Important Considerations for Nutrition

This salad is a good source of plant-based protein, fiber, and healthy fats. It's also rich in vitamins and minerals from the fresh vegetables. If you are following a low-sodium diet, use low-sodium vegetable broth and be mindful of the salt you add. If you are dairy-free, omit the feta cheese.

← Soy-Free Lentil Loaf with Tomato Glaze Soy-Free Salmon with Roasted Vegetables →

FAQ

  • Can I make this salad ahead of time?

    Yes, this salad is perfect for meal prep. You can prepare all the components ahead of time and combine them just before serving, or you can make the entire salad and store it in the refrigerator for up to 3 days. The flavors will meld together beautifully over time.
  • Can I add other vegetables?

    Absolutely! Feel free to customize this salad with your favorite vegetables. Bell peppers, zucchini, or sun-dried tomatoes would all be great additions.
  • Can I use a different grain instead of quinoa?

    Yes, you can substitute quinoa with other grains like brown rice, farro, or couscous.