Mediterranean quinoa salad is a modern dish inspired by traditional Mediterranean cuisine. It combines ingredients and flavors commonly found in Mediterranean countries, including Greece, Italy, Spain, and Turkey. The Mediterranean diet is known for its emphasis on fresh vegetables, whole grains, healthy fats (like olive oil), and lean proteins.
Quinoa is not native to the Mediterranean region. This ancient grain (technically a seed) was originally cultivated by the Incas in South America. Today Quinoa is embraced globally for its nutritional benefits. By incorporating quinoa into a salad with Mediterranean ingredients such as tomatoes, cucumbers, olives, feta cheese, and fresh herbs, this dish merges the nutritional power of quinoa with the vibrant, healthy elements of Mediterranean cuisine.
Mediterranean Quinoa Salad with Roasted Chickpeas
Ingredients
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- 1 red bell pepper diced
- 1/4 cup red onion finely chopped
- 1/2 cup Kalamata olives pitted and halved
- 1/2 cup feta cheese crumbled
- 1/4 cup fresh parsley chopped
- 1 cup roasted chickpeas canned (see instructions below)
For the dressing:
- 1/4 cup extra virgin olive oil
- 2 tbsp lemon juice freshly squeezed
- 2 garlic cloves minced
- 1 tsp dried oregano
- salt and pepper to taste
Instructions
Cook the Quinoa:
- In a medium saucepan, bring the water or vegetable broth to a boil.
- Add the rinsed quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until all the liquid is absorbed and the quinoa is tender.
- Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and let it cool to room temperature.
Roast the Chickpeas:
- Preheat your oven to 400°F (200°C).
- Rinse and drain a can of chickpeas (about 1.5 cups). Pat them dry with a clean towel.
- Toss the chickpeas with 1-2 tablespoons of olive oil, salt, pepper, and any other desired spices (like paprika, cumin, or garlic powder).
- Spread the chickpeas in a single layer on a baking sheet and roast for 20-30 minutes, shaking the pan halfway through, until they are golden and crispy. Let them cool.
Prepare the Vegetables:
- While the quinoa and chickpeas are cooling, prepare the vegetables.
- Halve the cherry tomatoes, dice the cucumber and red bell pepper then chop the red onion and parsley.
- Pit and halve the Kalamata olives.
Make the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper until well combined.
Assemble the Salad:
- In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, olives, feta cheese and parsley.
- Add the roasted chickpeas to the salad.
- Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
Serve:
- Taste and adjust seasoning if needed. Add more salt, pepper, or lemon juice to your preference.
- Can be served immediately or refrigerate for an hour to let the flavors meld together.