The Vegan Mediterranean Quinoa Salad is tasty and contains 285 kcal per serving. Takes 35 minutes to prepare this salad. Serve it at lunches, feasts, holidays, events, festivals, get-togethers, or dinners. It contains quinoa, low-sodium vegetable broth, cucumber, cherry tomatoes, red bell pepper, red onion, Kalamata olives, vegan feta cheese, parsley, mint leaves, extra virgin olive oil, lemon juice, Dijon mustard, sea salt, lemon zest, maple syrup, garlic, dried oregano, and black pepper. We may pair this recipe with grilled lemon herb tofu, falafel, hummus wrap, vegan pita sandwich, chickpea soup, roasted cauliflower, garlic green beans, roasted vegetable wrap, or whole wheat pita bread. Keep this Vegan Mediterranean Quinoa Salad in the refrigerator for 4 days.
STATS:
- Total Time: 35 minutes
- Serving Size: 1½ cups
- Calories: 285 kcal
- Diet: Vegan
- Cooking Time: 15 minutes
- Servings: 6
- Course: Main
- Prep Time: 20 minutes
- Cuisine: Mediterranean
EQUIPMENT:
- Fine mesh strainer
- Medium saucepan with lid
- Small mixing bowl
- Measuring spoons
- Large mixing bowl
- Cutting board
- Knife
- Measuring cups
- Wooden spoon
- Fork
INGREDIENTS:
FOR THE SALAD:
- 1 cup cucumber
- Half cup red bell pepper
- 2 cups low-sodium vegetable broth
- Quarter cup Kalamata olives
- 1 cup uncooked quinoa
- Half cup crumbled vegan feta cheese
- 1 cup cherry tomatoes
- Quarter cup red onion
- 2 tbsp chopped mint leaves
- Quarter cup chopped parsley
FOR THE LEMON DRESSING:
- 3 tbsp extra virgin olive oil
- 1 minced garlic clove
- Half tsp dried oregano
- 2 tbsp lemon juice
- One tsp maple syrup
- Half tsp sea salt
- 1 tsp Dijon mustard
- Quarter tsp ground black pepper
- 1 tsp lemon zest
INGREDIENT NOTES:
QUINOA:
- This is the main component that gives rich vegan protein and fiber to the salad. It’s fluffy texture that properly absorbs the lemon dressing. You may use brown rice as per your preference.
LOW-SODIUM VEGETABLE BROTH:
- It gives more taste to the quinoa than plain water. Grains absorb the savory broth while cooking and make the salad delicious. You may use vegetable stock as another choice.
KALAMATA OLIVES:
- They give a signature Mediterranean taste and a rich fruity taste. It pairs well with quinoa and fresh vegetables. You may use black olives, green olives, or capers as a substitute.
VEGAN FETA CHEESE:
- It gives a tangy flavor to the salad. Feta cheese maintains the fresh vegetables and makes the dressing better. You may use diced avocado as a replacement.
INSTRUCTIONS:
- First, rinse the quinoa properly with cold water, then add it to the vegetable broth in the saucepan.
- Boil the broth on medium-high heat and reduce the heat to low.
- Simmer the ingredients after covering the pan with a lid for 15 minutes.
- Turn off the heat and cover the pan for 5 minutes, then fluff the quinoa gently with a fork.
- Spread the quinoa on the tray and cool completely.
- Now slice the olives, chop the mint and parsley, and dice the onion.
- Whisk olive oil, lemon juice, sea salt, Dijon mustard, lemon zest, maple syrup, garlic, oregano, and black pepper in a small bowl.
- Put the cooled quinoa, cucumber, tomatoes, bell pepper, onion, chives, mint, and vegan feta in the large bowl.
- Put the dressing on the salad and gently toss all the components.
- Chill the salad for half an hour then serve.
- Lastly, garnish the salad with parsley, mint, lemon wedges, or vegan feta.
TIPS:
- Rinse quinoa properly, then cook to exclude bitterness.
- Cool the quinoa well to keep it crispy, then include it with the vegetables.
- Cook chickpeas or white beans for a heartier meal.
STORAGE INFORMATION:
FRIDGE:
- Keep this recipe in the vessel for 4 days.
FREEZER:
- Freezing this salad is not really good, but you may freeze cooked quinoa for 60 days.
FAQs:
Can I prepare this salad early?
- Yes, it is good to make for meal prep and tastes better after chilling.
Does this recipe contain gluten?
- No, this recipe is naturally free of gluten.
Can I include beans in this salad?
- Yes, you may add chickpeas, cannellini beans, or lentils as per your choice.
How to make this recipe oil-free?
- You may use extra lemon juice and a few tbsp vegetable broth for a lighter dressing.
NUTRITIONAL INFORMATION:
Fiber: 6 grams
Iron: 0.003 g
Total Carbs: 30 grams
Vitamin A: 980 IU
Net Carbs: 24 grams
Calcium: 0.09 g
Protein: 9 grams
Calories: 285 kcal
Sodium: 0.34 grams
Potassium: 0.39 g
