Hello there foodies, my name is Faisal Al-Ahmad and today I want to share with you a recipe that will make you fall in love with the healthy and vibrant Mediterranean cuisine. Say hi to the Plant-Based Mediterranean Quinoa Salad: A Nutrient-Packed Delight for Summer Days! This salad is not only delicious, but also packed with nutrients from fresh ingredients that will leave you with a satisfied feeling of health and tastiness. I cannot wait to share more about this recipe with you.
Faisal is a 30-year-old graphic designer from Dubai who is passionate about food and photography. He loves exploring different cuisines and experimenting with new ingredients in the kitchen. In his free time, Faisal enjoys hiking and practicing yoga.
Faisal Al-Ahmad currently resides in the United States and grew up in United Arab Emirates.
I come from Dubai, a city where the sun shines bright and hot. Being from the Middle East means that I grew up with a lot of Mediterranean and Arabic flavors. These flavors are bold, rich, and full of spices and herbs. I’m grateful that I was able to grow up around such unique and flavorful ingredients. This recipe is relevant to me because I know firsthand how important it is to have healthy recipes that are also full of flavor. As a graphic designer, I know that we eat with our eyes first, and this salad is as colorful and visually appetizing as it is delicious. Whether you are plant-based or not, this recipe is a must-try this summer.
The Mediterranean cuisine is known for its simplicity, freshness and the way it can bring together so many flavors in one dish. The recipe for this Plant-Based Mediterranean Quinoa Salad is directly inspired by the Mediterranean diet which is rich in whole grains, fruits, and vegetables. This salad is loaded with fresh cherry tomatoes, refreshing cucumbers and Kalamata olives, a type of olive grown in Greece that has a bold and tangy flavor. And let’s not forget the star of the dish, the protein-packed quinoa, which works so well with the other ingredients. Did you know that quinoa has been grown in the Andes Mountains for over 5,000 years? It is now a trusty staple in my kitchen and I love how versatile and easy it is to cook. The lemon-garlic dressing that ties everything together is light, zesty, and flavorful. And who can say no to garlic? I love how it gives every dish that extra pop of flavor. So grab a cutting board and a big salad bowl, it’s time to get ready to assemble this crave-worthy and healthy delight!
What you need
This Plant-Based Mediterranean Quinoa Salad is the perfect recipe for a healthy and delicious summer meal. The combination of protein-packed quinoa, tangy Kalamata olives, sweet cherry tomatoes, and refreshing cucumbers makes for an irresistible combination of flavors and textures. The salad is dressed with a simple and flavorful lemon-garlic dressing that complements the ingredients perfectly. To make it, simply cook the quinoa, chop the veggies, and make the dressing before assembling it all in a big salad bowl. Once chilled, the result is a colorful and nutrient-packed delight that will leave you feeling satisfied and energized. Whether you’re looking for a healthy lunch, dinner, or side dish, this salad is sure to impress!
Ingredients:
- quinoa – This gluten-free grain is rich in fiber and protein, making it an excellent alternative to rice or couscous. If you don’t have quinoa, you can substitute it for any other grain such as farro or brown rice.
- fresh parsley – Parsley adds a fresh flavor to the salad and is rich in vitamin C. If you don’t have parsley, you can substitute it with fresh mint.
- cherry tomatoes – Cherry tomatoes add sweetness and color to the salad. You can substitute them with regular tomatoes chopped into bite-sized pieces.
- red onion – Red onions add a sharp flavor to the salad and are rich in antioxidants. If you don’t have red onions, you can substitute them with shallots or scallions.
- cucumbers – Cucumbers add a refreshing and crunchy texture to the salad. You can substitute them with zucchinis or bell peppers.
- Kalamata olives – Kalamata olives add a tangy and salty flavor to the salad. If you don’t have Kalamata olives, you can substitute them for any other pitted olive.
- canned chickpeas – Chickpeas are rich in protein and add substance to the salad. If you don’t have canned chickpeas, you can substitute them with canned black beans or kidney beans.
- lemon – Lemon juice adds a fresh and tangy flavor to the salad. You can substitute it with lime juice.
- extra-virgin olive oil – Extra-virgin olive oil adds healthy fats and richness to the salad. You can substitute it with any other type of oil, such as avocado or grapeseed oil.
- garlic – Garlic adds a pungent and savory flavor to the salad. You can substitute it with garlic powder.
- salt – Salt enhances the flavors of the ingredients and balances the dish.
- black pepper – Black pepper adds a spicy and aromatic note to the salad.
Utensils:
- large saucepan
- colander
- cutting board
- knife
- mixing bowl
- whisk
- salad bowl
- salad tongs
- measuring cups and spoons
Quinoa
Quinoa is one of my favorite grains to use in salads, and it is especially perfect for this Mediterranean-inspired quinoa salad. Not only is it high in protein, but it’s also gluten-free, making it a great alternative to pasta and couscous. Fun fact: quinoa is actually a seed, not a grain! Another reason to love quinoa is its versatility. It’s a blank canvas that can take on any flavor you add to it. When cooking it for this recipe, I like to add a little bit of garlic and lemon juice to the water to infuse the quinoa with extra flavor.
Kalamata Olives
Kalamata olives are a staple in Mediterranean cuisine and add a delightful salty and tangy flavor to this salad. They’re packed with the healthy monounsaturated fats that are essential for a balanced diet. As a self-proclaimed olive fanatic, I always have a jar of Kalamata olives in my pantry. Fun fact: Kalamata olives aren’t a different type of olive. They’re actually the product of a specific olive tree grown in the Kalamata region of Greece. The region’s unique soil and ideal climate produce the perfect olives for this recipe. You could substitute them with other types of olives, but trust me, the Kalamata olives really take this salad to the next level.
What to serve it with?
I love to serve this Plant-Based Mediterranean Quinoa Salad with grilled pita bread! It’s the perfect complement to all the fresh ingredients in the salad. I like to grill the pita bread so it’s warm and a bit crispy on the outside, but still soft and fluffy on the inside. The bread adds a nice texture to the dish and the warm temperature blends well with the chilled salad. I also like to use pita bread because it’s a staple in Middle Eastern cuisine, which is close to my heart. Whenever I eat this salad with grilled pita bread, it brings back memories of cozy family gatherings where pita and dips are always part of the spread. It’s a small detail, but it brings me great joy and comfort. So go ahead and give it a try, I promise you won’t be disappointed!
Summary
Thank you for joining me today on this culinary journey inspired by the Mediterranean flavors. I hope you are as excited as I am to try this Plant-Based Mediterranean Quinoa Salad and bring a bit of sunshine to your table this summer. But before you go, I’m curious, have you ever tried Kalamata olives before? Or maybe quinoa is new to you? Let me know in the comments below! I would love to hear about your experience with these ingredients, your thoughts on the recipe or any tweaks you made to it. Remember, the beauty of cooking is that it’s meant to be shared and enjoyed with others. So gather your loved ones and make this salad together, it’s a surefire way to create new memories and enjoy a delicious meal. Until next time, happy cooking!
Here’s the recipe:
Plant-Based Mediterranean Quinoa Salad: A Nutrient-Packed Delight for Summer Days
Equipment
- large saucepan
- Colander
- cutting board
- Knife
- Mixing bowl
- Whisk
- Salad bowl
- salad tongs
- Measuring cups and spoons
Ingredients
- 1 cup quinoa
- 1/4 cup fresh parsley
- 1 cup cherry tomatoes
- 1/4 cup red onion
- 1 cup cucumbers
- 1/2 cup Kalamata olives
- 1 can canned chickpeas
- 1 lemon
- 1/4 cup extra-virgin olive oil
- 2 cloves garlic
- to taste salt
- to taste black pepper
Instructions
- Cook the Quinoa - In a large saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce the heat to low, and cover the saucepan. Simmer for 15-20 minutes, until the quinoa is tender and the water has been absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork. - Be sure to rinse your quinoa before cooking it to remove any residual bitterness. You can also add a clove of garlic or a bay leaf to the water for extra flavor.
- Prep the Vegetables - While the quinoa is cooking, chop the parsley, halve the cherry tomatoes, and thinly slice the red onion. Peel the cucumbers, if desired, and cut them into bite-sized pieces. Drain and rinse the chickpeas. -
- Make the Dressing - In a small mixing bowl, whisk together the lemon juice, extra-virgin olive oil, minced garlic, salt, and black pepper. - For a creamier dressing, add a tablespoon of tahini or Greek yogurt.
- Assemble the Salad - In a large salad bowl, add the cooked quinoa, chopped parsley, halved cherry tomatoes, sliced red onion, chopped cucumbers, Kalamata olives, and drained chickpeas. Pour the dressing over the salad and toss gently to combine. - For a heartier meal, add some crumbled feta cheese or grilled chicken to the salad.
- Chill and Serve - Cover the salad bowl with plastic wrap and chill in the refrigerator for at least 30 minutes before serving. Toss the salad again before serving to redistribute the dressing and flavors. - This salad can be made ahead of time and stored in the refrigerator for up to 3 days.
