Chunky Mediterranean Salad Recipe
User Reviews
5
-
Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
10
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Calories
262 kcal
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Cuisine
Mediterranean, Greek
Chunky Mediterranean Salad Recipe
Description
The Chunky Mediterranean Salad Recipe bases a hearty grain of cooked quinoa with protein and texture from canned chickpeas. Fresh vegetables including cucumber chunks, halved grape tomatoes, chopped bell pepper, and diced red onion add crispness and natural sweetness. Kalamata olives and crumbled feta cheese contribute bold, salty flavors characteristic of Mediterranean cuisine, while chopped fresh mint leaves provide a refreshing herbaceous accent.
The salad is dressed with a shaken vinaigrette of extra virgin olive oil, red wine vinegar, oregano, cumin, and garlic powder, seasoned with salt and pepper. This dressing imparts a tangy and slightly smoky flavor that complements the fresh ingredients without overpowering them. Tossing the salad well ensures even coating and balanced taste in every bite.
This salad can be served immediately or chilled to meld flavors. It works well as a light main dish or as a side to grilled meats or seafood, offering a nutritious and satisfying option with distinct Mediterranean elements.
Ingredients
For the Quinoa Salad:
- 1 cup quinoa dried
- 15 ounce chickpeas rinsed and drained, canned
- 1 1/4 cup kalamata olives drained, pitted
- 1 large cucumber cut into chunks, English variety
- 1 pint grape tomato halved
- 1 large bell pepper seeded and chopped
- 1/2 cup feta cheese crumbled
- 1/3 cup mint fresh, chopped leaves
- 1/4 cup onion red, chopped
For the Vinaigrette:
- 1/3 cup extra virgin olive oil
- 3 tablespoons red wine vinegar
- 1 teaspoon oregano dried
- 1 teaspoon cumin ground
- 1/2 teaspoon garlic powder (or 2 minced garlic cloves)
- salt
- black pepper
Instructions
- Set a medium sauce pot over medium heat. Add the quinoa and 2 cups water. Cover tightly and bring to a boil. Simmer for approximately 20 minutes or until the water is fully absorbed. Turn off the heat. Fluff the quinoa with a fork and set aside.
- Meanwhile, chop all the vegetables.
- For the Vinaigrette: Pour all the ingredients in a jar. Add 1 teaspoon salt and 1/4 teaspoon cracked black pepper. Cover the jar and shake vigorously to mix.
- Once the quinoa has had a few minutes to cool, pour it into a large salad bowl. Add the chickpeas, olives, and all freshly chopped produce. Pour the dressing over the salad and toss well to coat.
- Serve immediately, or cover well and refrigerate until ready to serve.
Nutrition Information
Show DetailsNutrition Facts
Serving: 10Serving
Amount Per Serving
Calories 262 kcal
% Daily Value*
| Serving | 1cup | |
| Calories | 262kcal | 13% |
| Carbohydrates | 27g | 9% |
| Protein | 8g | 16% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 6mg | 2% |
| Sodium | 355mg | 15% |
| Potassium | 433mg | 9% |
| Fiber | 6g | 24% |
| Sugar | 4g | 8% |
| Vitamin A | 1100IU | 22% |
| Vitamin C | 29.6mg | 33% |
| Calcium | 93mg | 9% |
| Iron | 2.7mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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