Soy-Free Mediterranean Grain Salad

Bursting with fresh flavors and vibrant colors, this Soy-Free Mediterranean Grain Salad is a wholesome, nutrient-packed dish perfect for any occasion. Featuring fluffy quinoa as the hearty base, it's loaded with garden-fresh veggies like cherry tomatoes, cucumber, and red bell pepper, along with briny kalamata olives and creamy feta cheese for a Mediterranean flair. Fragrant herbs like parsley and mint add a refreshing twist, while a zesty dressing of extra virgin olive oil, lemon juice, and garlic ties everything together beautifully. Ready in just 35 minutes, this gluten-free and vegetarian salad is ideal as a light lunch, a colorful side dish, or a make-ahead meal that gets even better as the flavors meld. Whether you're seeking a soy-free alternative or a vibrant recipe to elevate your weekly menu, this Mediterranean-inspired quinoa salad delivers both nutrition and taste in every bite!

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes
• 1 medium cucumber
• 1 medium red bell pepper
• 0.5 cup kalamata olives
• 0.25 cup red onion
• 0.5 cup feta cheese
• 0.25 cup fresh parsley
• 2 tablespoons fresh mint leaves
• 0.25 cup extra virgin olive oil
• 3 tablespoons lemon juice
• 1 clove garlic
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Start by rinsing the quinoa under cold water using a fine mesh sieve until the water runs clear to remove any bitterness.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, cover, and reduce the heat to low. Simmer for about 15 minutes or until the quinoa is tender and has absorbed the water.

Step 3

Once cooked, fluff the quinoa with a fork and set aside to cool.

Step 4

While the quinoa is cooling, prepare the vegetables. Halve the cherry tomatoes, peel and dice the cucumber, and chop the red bell pepper into small pieces.

Step 5

Slice the kalamata olives and finely dice the red onion.

Step 6

In a large salad bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red bell pepper, olives, and red onion.

Step 7

Crumble the feta cheese over the salad.

Step 8

Chop the fresh parsley and mint leaves finely and add them to the bowl.

Step 9

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

Step 10

Pour the dressing over the salad and toss everything together gently to ensure all ingredients are evenly coated.

Step 11

Adjust seasoning with additional salt and pepper if needed.

Step 12

Serve immediately or refrigerate for an hour for the flavors to meld.

Nutrition Facts

Serving size	(1490.1g)

Amount per serving	% Daily Value*
Calories	1681.4

Total Fat 115.3g	0%
Saturated Fat 22.0g	0%
Polyunsaturated Fat 0.5g
Cholesterol 66.8mg	0%
Sodium 4689.3mg	0%
Total Carbohydrate 130.0g	0%
Dietary Fiber 14.5g	0%
Total Sugars 14.6g
Protein 39.6g	0%

Vitamin D 12IU	0%
Calcium 636.4mg	0%
Iron 11.9mg	0%
Potassium 1339.6mg	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: 60.5%

Protein: 9.2%

Carbs: 30.3%