quinoa salad

Mediterranean Quinoa Salad

Organic Vegan Quinoa with vegetables

Don’t you love it when your friend makes something that is yummy, simple, and satisfying, and then it becomes one of your favourite recipes? That is this recipe for me.

This recipe has it all – protein, fibre, heart healthy fats and dark leafy greens. Quinoa (pronounced KEEN-wah) is a seed that is eaten and prepared like a grain. Quinoa is a nutrition power house – it is high in fibre, has a low glycemic index and is naturally gluten free. Quinoa is also a plant based source of complete protein, meaning it has all the essential amino acids as meat. All in all, quinoa is very versatile and can be used in place of rice as a side dish or oats for a morning cereal.

The salad is perfect on its own but also goes beautifully with grilled fish or meat. If you’re looking for a meat free option, canned white beans and toasted almonds are a perfect compliment.

INGREDIENTS

  • 2 cups quinoa
  • 4 cups water or low sodium broth
  • 2 cups kale, chiffonade or chopped
  • 2 cups spinach, chopped or 2 cups baby spinach
  • 1 red pepper, diced
  • 1 container cherry/grape tomatoes
  • 1 cup artichoke hearts
  • 1 cup kalamata olives (or your favorite olive)
  • Optional: 1/2 cup feta cheese, crumbled

Dressing:

  • Juice of 2 lemons, ~4 Tbsp
  • 1/2 cup of balsamic vinegar
  • 1/2 cup olive oil
  • 1 tsp Dijon mustard or 1/2 tsp powdered mustard
  • 1-2 cloves of garlic, minced

INSTRUCTIONS

  1. Rinse quinoa well in a small pored strainer before cooking. Add water to rinsed quinoa and bring to a boil in a covered pot. Once boiling, turn down to simmer for 10 – 15 minutes or until all the water is gone and the quinoa is nice and light to toss. Remove from heat when done and set aside uncovered to cool.
  2. While quinoa is cooking, wash then prep all the vegetables and put in a large salad bowl with the rest of the ingredients.
  3. Add the cooled quinoa and mix well.
  4. Whisk the dressing ingredients together.
  5. Dish up the salad then drizzle with dressing. Keep any extra dressing for another day.
  6. If using feta, sprinkle on top of individual portions.

NUTRITION INFORMATION (calculated without feta cheese)

Nutritional Grid - Med quioa salad