High Protein Fresh Mediterranean Salata
Brighten up your mealtime with this High Protein Fresh Mediterranean Salata, a nutrient-packed dish bursting with vibrant flavors and wholesome ingredients. Perfectly balanced with protein-rich chickpeas and quinoa, this colorful salad is elevated with crisp cucumbers, juicy cherry tomatoes, and sweet bell peppers, complemented by tangy feta cheese and briny black olives. The bold, zesty dressing—made from extra virgin olive oil, freshly squeezed lemon juice, and aromatic oregano—ties it all together, creating a refreshing yet satisfying dish. Ready in just 35 minutes and ideal for meal prep, this easy-to-make Mediterranean salad is the perfect choice for a healthy main course or a hearty side to pair with grilled seafood or meats.
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Ingredients
- 400 grams chickpeas, cooked and drained
- 150 grams quinoa, cooked
- 1 large cucumber, diced
- 250 grams cherry tomatoes, halved
- 0.5 medium red onion, finely chopped
- 1 large bell pepper, diced
- 100 grams feta cheese, crumbled
- 75 grams black olives, pitted and sliced
- 30 grams fresh parsley, chopped
- 60 milliliters olive oil
- 30 milliliters lemon juice, freshly squeezed
- 5 grams dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Directions
Step 1
Rinse and drain the chickpeas and set them aside.
Step 2
Cook the quinoa as per the package instructions, then let it cool down to room temperature.
Step 3
In a large salad bowl, combine the cooked chickpeas and quinoa.
Step 4
Add in the diced cucumber, halved cherry tomatoes, finely chopped red onion, diced bell pepper, crumbled feta cheese, sliced black olives, and chopped fresh parsley.
Step 5
In a small bowl, whisk together the olive oil, freshly squeezed lemon juice, dried oregano, salt, and black pepper to create the dressing.
Step 6
Pour the dressing over the salad ingredients in the large bowl.
Step 7
Gently toss everything together until the salad is well mixed and the dressing is evenly distributed.
Step 8
Let the salad sit for at least 10 minutes to allow the flavors to meld together before serving.
Step 9
Serve as a nutritious main dish or as a side to complement grilled meats or fish.
Nutrition Facts
| Serving size | (1599.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1948.0 |
| Total Fat 106.5g | 0% |
| Saturated Fat 27.0g | 0% |
| Polyunsaturated Fat 5.4g | |
| Cholesterol 83.3mg | 0% |
| Sodium 4073.9mg | 0% |
| Total Carbohydrate 195.5g | 0% |
| Dietary Fiber 50.6g | 0% |
| Total Sugars 45.7g | |
| Protein 65.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 987.0mg | 0% |
| Iron 23.3mg | 0% |
| Potassium 3374.5mg | 0% |
Source of Calories