High Protein Mediterranean Grain Salad
Packed with wholesome ingredients, this High Protein Mediterranean Grain Salad is a vibrant, nutrient-dense dish that’s as satisfying as it is delicious. Fluffy quinoa forms the perfect base, while protein-rich chickpeas, juicy cherry tomatoes, crisp cucumber, and bold kalamata olives bring a refreshing medley of Mediterranean flavors to every bite. Crumbled feta adds a creamy touch, while a zesty lemon-garlic dressing ties it all together. Finished with a sprinkle of parsley for freshness and crunchy sunflower seeds for texture, this hearty salad is ideal for meal prep, light lunches, or as a show-stopping side dish. Ready in just 35 minutes, this recipe is gluten-free, high in protein, and perfect for anyone seeking a nutritious, flavor-packed option.
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Ingredients
- 1 cup quinoa
- 1 can chickpeas, canned and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 0.25 cup red onion, finely chopped
- 0.5 cup kalamata olives, pitted and sliced
- 0.5 cup feta cheese, crumbled
- 0.25 cup parsley, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons sunflower seeds
Directions
Step 1
Rinse the quinoa under cold water in a fine mesh sieve. Place quinoa in a medium-sized pot with 2 cups of water. Bring to a boil over high heat, then reduce the heat to low and cover. Simmer for about 15 minutes or until the water is absorbed and the quinoa is fluffy. Allow it to cool before mixing into the salad.
Step 2
In a large salad bowl, combine the cooled quinoa, chickpeas, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
Step 3
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper until well combined.
Step 4
Pour the dressing over the salad and toss gently to coat all the ingredients. Adjust seasoning if necessary.
Step 5
Top the salad with sunflower seeds for an added crunch.
Step 6
Serve immediately or refrigerate for up to 4 hours to allow the flavors to meld together.
Nutrition Facts
| Serving size | (1434.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2227.0 |
| Total Fat 122.8g | 0% |
| Saturated Fat 28.1g | 0% |
| Polyunsaturated Fat 5.9g | |
| Cholesterol 100mg | 0% |
| Sodium 6352.3mg | 0% |
| Total Carbohydrate 220.3g | 0% |
| Dietary Fiber 37.9g | 0% |
| Total Sugars 29.0g | |
| Protein 77.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1084.2mg | 0% |
| Iron 19.7mg | 0% |
| Potassium 3012.2mg | 0% |
Source of Calories