Healthy & Special Diets > Vegan Recipes > Vegan Lunches > Vegan Salad Recipes

Mediterranean Quinoa Salad with Lemon-Herb Dressing

A vibrant and refreshing vegan quinoa salad bursting with Mediterranean flavors. This salad is packed with protein, fiber, and healthy fats, making it a perfect light lunch or side dish. Enjoy the combination of quinoa, crisp vegetables, and a zesty lemon-herb dressing.

Prep Time
15 minutes
Cook Time
20 minutes
Servings
4
Ingredients
  • 1 cup Quinoa
  • 2 cups Vegetable Broth
  • 1 Cucumber
  • 1 cup Cherry Tomatoes
  • 1/4 Red Onion
  • 1/2 cup Kalamata Olives
  • 1/4 cup Fresh Parsley
  • 2 tablespoons Fresh Mint
  • 3 tablespoons Lemon Juice
  • 2 tablespoons Olive Oil
  • 1 clove Garlic
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black Pepper

Cooking the Quinoa

Step 1: Rinse the quinoa thoroughly under cold water using a fine-mesh sieve. This helps to remove any bitterness.

Step 2: In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked through and the liquid is absorbed. Fluff with a fork.

Preparing the Salad

Step 3: While the quinoa is cooking, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and halve the Kalamata olives.

Step 4: Once the quinoa is cooked, transfer it to a large bowl and let it cool slightly.

Step 5: Add the diced cucumber, halved cherry tomatoes, chopped red onion, and halved Kalamata olives to the bowl with the quinoa.

Step 6: Stir in the chopped fresh parsley and mint.

Making the Lemon-Herb Dressing

Step 7: In a small bowl, whisk together the lemon juice, olive oil, minced garlic, salt, and black pepper.

Step 8: Pour the dressing over the quinoa and vegetables. Toss well to combine.

Serving

Step 9: Taste and adjust seasonings as needed. Serve immediately or chill in the refrigerator for later. This salad is delicious on its own or as a side dish.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 150-180kcal
Protein: 5-7g
Fat: 8-10g
Carbohydrates: 15-20g
Fiber: 3-5g

Other Important Considerations for Nutrition

This salad is a good source of plant-based protein, fiber, and antioxidants. Adjust the amount of salt and oil to your preference. For a lower-fat option, reduce the amount of olive oil.

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FAQ

  • Can I make this salad ahead of time?

    Yes, this salad is great to make ahead of time. Store it in an airtight container in the refrigerator for up to 3 days. The flavors will meld together even more over time.
  • Can I add other vegetables to this salad?

    Absolutely! Feel free to add other vegetables like bell peppers, zucchini, or spinach to this salad.
  • Can I use dried herbs instead of fresh?

    Yes, you can use dried herbs, but fresh herbs will provide a more vibrant flavor. Use about 1 teaspoon of dried parsley and 1/2 teaspoon of dried mint as a substitute for the fresh herbs.