Gluten-Free Zesty Mediterranean Barley Salad

Bursting with vibrant Mediterranean flavors, this Gluten-Free Zesty Mediterranean "Barley" Salad swaps traditional barley for fluffy quinoa, making it a perfect option for those avoiding gluten. Packed with juicy cherry tomatoes, crisp cucumber, briny Kalamata olives, and fragrant fresh herbs like parsley and mint, this salad is a refreshing and nutrient-packed delight. Tossed in a zesty lemon-olive oil dressing infused with garlic and oregano, every bite is a symphony of tangy and savory notes. Optional crumbled feta cheese adds a creamy, salty touch, perfect for rounding out this wholesome dish. Easy to prepare in just 30 minutes, it’s ideal as a light main course, colorful side dish, or meal-prep option. Serve it chilled or at room temperature for an irresistible taste of the Mediterranean at your table!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup Quinoa (uncooked)
• 2 cups Water
• 1 cup Cherry tomatoes (halved)
• 1 medium Cucumber (diced)
• 0.5 small Red onion (finely chopped)
• 0.5 cup Kalamata olives (sliced)
• 0.5 cup Feta cheese (crumbled, optional)
• 0.25 cup Fresh parsley (chopped)
• 2 tablespoons Fresh mint (chopped)
• 3 tablespoons Extra virgin olive oil
• 2 tablespoons Lemon juice (freshly squeezed)
• 1 clove Garlic (minced)
• 0.5 teaspoon Dried oregano
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the quinoa thoroughly under cold water using a fine-mesh strainer to remove any bitterness.

Step 2

Bring 2 cups of water to a boil in a medium saucepan. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa has absorbed all the water. Remove from the heat and let it sit, covered, for 5 minutes, then fluff with a fork. Allow the quinoa to cool to room temperature.

Step 3

While the quinoa is cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the Kalamata olives.

Step 4

In a large mixing bowl, combine the cooked and cooled quinoa, cherry tomatoes, cucumber, red onion, olives, crumbled feta cheese (if using), fresh parsley, and fresh mint.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper to make the dressing.

Step 6

Pour the dressing over the salad and toss gently to combine, making sure the dressing is evenly distributed.

Step 7

Taste and adjust seasoning as needed, adding more salt, pepper, or lemon juice if desired.

Step 8

Serve immediately at room temperature or chill in the refrigerator for 30 minutes to allow the flavors to meld together.

Nutrition Facts

Serving size	(1420.8g)

Amount per serving	% Daily Value*
Calories	1619.2

Total Fat 99.0g	0%
Saturated Fat 27.6g	0%
Polyunsaturated Fat 0g
Cholesterol 106.8mg	0%
Sodium 3506.1mg	0%
Total Carbohydrate 147.4g	0%
Dietary Fiber 22.2g	0%
Total Sugars 16.3g
Protein 48.6g	0%

Vitamin D 0IU	0%
Calcium 1007.4mg	0%
Iron 16.8mg	0%
Potassium 2460.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.2%

Protein: 11.6%

Carbs: 35.2%