Vegan Mediterranean Quinoa Salad: A Vibrant Plant-Powered Feast

Vegan Mediterranean Quinoa Salad: A Vibrant Plant-Powered Feast

KEY INFO:

Prep time: 10-15 minutes
Cook time: 15 minutes
Total time: 25-30 minutes
Servings: 4-6
Calories: Approximately 250-300 per serving
Protein: 10-12g
Dietary Tags: Vegan, Gluten-Free, Dairy-Free

EQUIPMENT NEEDED:

• Medium pot
• Large mixing bowl
• Cutting board
• Sharp knife
• Whisk

INGREDIENTS:

• 1 cup quinoa
• 1 cup chickpeas (drained)
• ½ cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ½ cup Kalamata olives
• ⅓ cup red onion, finely chopped
• ½ cup fresh herbs (parsley/cilantro)

DRESSING:

• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon garlic powder
• Salt and pepper to taste

METHOD:

1. Rinse quinoa thoroughly under cold water to remove bitter coating.
2. Cook quinoa:
   • Combine 1 cup quinoa with 2 cups water
   • Bring to boil, then simmer for 15 minutes
   • Let sit, covered, for 5 additional minutes
   • Fluff with fork and cool completely

   

3. Chop vegetables:
   • Dice tomatoes, cucumber, red onion
   • Finely chop fresh herbs
   • Halve Kalamata olives

   

4. Prepare dressing:
   • Whisk olive oil, lemon juice, garlic powder
   • Season with salt and pepper
   • Taste and adjust seasoning
5. Combine salad:
   • Mix quinoa, chickpeas, vegetables in large bowl
   • Pour dressing
   • Gently toss to combine

   

CRUCIAL TIPS:

• Let quinoa cool completely before adding dressing
• Chop vegetables uniformly for even flavor distribution
• Taste and adjust seasoning before serving

STORAGE:

• Refrigerate in airtight container
• Keeps fresh for 4-5 days
• Best served chilled or at room temperature

VARIATIONS:

• Add roasted bell peppers
• Top with marinated tofu
• Sprinkle with vegan feta crumbles

NUTRITION BOOST:

• High in plant-based protein
• Rich in fiber
• Packed with antioxidants
• Gluten-free and completely vegan

PRO TIPS:

• Use fresh herbs for maximum flavor
• Choose ripe, in-season tomatoes
• Massage herbs to release essential oils before adding

COMMON MISTAKES TO AVOID:

• Don’t overcook quinoa
• Avoid adding dressing to hot quinoa
• Always rinse quinoa before cooking

This Vegan Mediterranean Quinoa Salad isn’t just a meal—it’s a celebration of fresh, vibrant ingredients that’ll make your taste buds dance and your body thank you. Packed with protein, bursting with Mediterranean flavors, and ridiculously easy to make, this salad is your new go-to recipe for healthy, delicious eating.