Vegan Mediterranean Grain Salad

Bursting with vibrant flavors and wholesome ingredients, this Vegan Mediterranean Grain Salad is a refreshing, nutrient-packed dish perfect for any occasion. Featuring fluffy quinoa as its hearty base, this salad is layered with crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, briny kalamata olives, and a medley of fresh herbs like parsley and mint for a zesty Mediterranean flair. The creamy, tangy dressing made with tahini, lemon juice, and olive oil ties it all together, while optional sun-dried tomatoes add a burst of umami. Ready in just 35 minutes, this versatile recipe is ideal as a light main course, a side dish, or even meal prep for the week. Serve it chilled or at room temperature for a healthy, plant-based delight that’s as beautiful as it is delicious!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 medium cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 medium red bell pepper, diced
• 0.5 medium red onion, finely chopped
• 0.5 cup kalamata olives, pitted and sliced
• 0.25 cup fresh parsley, chopped
• 2 tablespoons fresh mint leaves, chopped
• 3 tablespoons lemon juice
• 2 tablespoons tahini
• 1 tablespoon olive oil
• 1 garlic clove, minced
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup optional - sun-dried tomatoes, chopped

Directions

Step 1

Rinse the quinoa under cold water to remove any bitterness.

Step 2

In a medium saucepan, combine the quinoa and water, and bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the water has been absorbed.

Step 4

Remove the quinoa from the heat and let it sit, covered, for 5 minutes. Then, fluff it with a fork and allow it to cool slightly.

Step 5

In a large mixing bowl, combine the cooled quinoa, cucumber, cherry tomatoes, red bell pepper, red onion, kalamata olives, parsley, and mint.

Step 6

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

Step 7

Pour the dressing over the quinoa mixture and toss well to combine.

Step 8

Add the optional sun-dried tomatoes, if desired, and gently mix them into the salad.

Step 9

Taste and adjust the seasoning as needed.

Step 10

Serve the salad chilled or at room temperature, either as a main course or a side dish.

Nutrition Facts

Serving size	(1536.4g)

Amount per serving	% Daily Value*
Calories	1592.3

Total Fat 71.4g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 5408.7mg	0%
Total Carbohydrate 198.9g	0%
Dietary Fiber 26.8g	0%
Total Sugars 58.5g
Protein 51.3g	0%

Vitamin D 0IU	0%
Calcium 2752.6mg	0%
Iron 10732.8mg	0%
Potassium 5514.2mg	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: 39.1%

Protein: 12.5%

Carbs: 48.4%