If you’re looking for a healthy, refreshing, and easy-to-make meal, this Gluten-Free Mediterranean Quinoa Salad is just what you need. Packed with protein-rich quinoa, vibrant vegetables, and a zesty lemon-oregano dressing, this salad is not only gluten-free but also full of flavor and nutrients. Whether you’re looking for a satisfying lunch, a hearty side dish, or a meal prep option, this Mediterranean-inspired quinoa salad is the perfect choice.
It’s a great way to enjoy the fresh flavors of the Mediterranean, and it’s completely gluten-free, making it ideal for those with gluten sensitivities or anyone following a gluten-free diet.
Why You’ll Love This Gluten-Free Mediterranean Quinoa Salad
- Packed with Protein & Fiber: Quinoa is a complete protein and a great source of fiber, making this salad filling and satisfying.
- Loaded with Fresh Veggies: Fresh cucumbers, tomatoes, red onions, and olives give this salad a crunchy, refreshing texture.
- Naturally Gluten-Free: Made with quinoa and naturally gluten-free ingredients, this salad is safe for those with gluten sensitivities.
- Perfect for Meal Prep: This salad is easy to make in advance, and it holds up well in the fridge for a few days, making it great for meal prepping.
- Customizable: You can add or swap ingredients based on your preferences. Add feta, roasted chicken, or extra veggies for a twist.
Ingredients:
| Ingredients | Amount |
|---|---|
| Quinoa (cooked) | 1 cup |
| Cucumber (diced) | 1/2 medium |
| Cherry tomatoes (halved) | 1 cup |
| Red onion (thinly sliced) | 1/4 small |
| Olives (pitted and sliced) | 1/4 cup |
| Fresh parsley (chopped) | 2 tbsp |
| Feta cheese (optional) | 1/4 cup |
| Lemon juice | 2 tbsp |
| Olive oil | 3 tbsp |
| Dried oregano | 1 tsp |
| Salt | To taste |
| Black pepper | To taste |
Instructions:
- Cook the Quinoa: Rinse the quinoa thoroughly under cold water to remove any bitterness. Then, cook it according to package instructions (usually 2 cups water to 1 cup quinoa). Once cooked, fluff with a fork and set it aside to cool.
- Prepare the Vegetables: While the quinoa is cooling, dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion. Slice the olives and chop the fresh parsley.
- Assemble the Salad: In a large bowl, combine the cooked quinoa, cucumber, tomatoes, red onion, olives, and parsley. If you’re using feta cheese, crumble it on top of the salad.
- Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper. Taste and adjust the seasoning if needed.
- Toss the Salad: Pour the dressing over the salad and toss everything together gently, making sure the quinoa and vegetables are evenly coated with the dressing.
- Serve and Enjoy: Serve immediately or refrigerate for about 30 minutes to let the flavors marinate. This salad is delicious served cold or at room temperature.
Nutritional Facts (per serving):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 250-300 kcal |
| Protein | 8-10 grams |
| Total Fat | 18-20 grams |
| Saturated Fat | 3-5 grams |
| Cholesterol | 5-10 mg |
| Carbohydrates | 30-35 grams |
| Dietary Fiber | 6-7 grams |
| Sugar | 4-6 grams |
| Vitamin A | 6% of the daily value |
| Vitamin C | 20% of the daily value |
| Calcium | 4% of the daily value |
| Iron | 10% of the daily value |
| Potassium | 350-400 mg |
This Gluten-Free Mediterranean Quinoa Salad is the perfect balance of flavor, freshness, and nutrition. Packed with protein, fiber, and healthy fats, it’s a satisfying meal that’s also light and refreshing. Whether you’re serving it as a side dish or as a main course, this salad is guaranteed to become a go-to in your gluten-free meal rotation.
So, next time you’re looking for a wholesome and flavorful gluten-free dish, give this Mediterranean quinoa salad a try—you won’t be disappointed!
