Are you looking for healthy and delicious meal ideas that are also quick to prepare? Look no further! This high-protein Mediterranean quinoa salad is the perfect solution for a busy weeknight or a healthy lunch. Packed with flavor and nutrients, this recipe is a fantastic example of easy recipes that are both satisfying and good for you. This is one of those best recipes that’s sure to become a staple in your healthy meal rotation. Let’s dive into this vibrant and flavorful dish, perfect for anyone seeking quick dinner ideas or simply delicious dishes.
Ingredients:
This recipe serves 2-3 people. Feel free to double or triple it depending on your needs.
- 1 cup quinoa, rinsed
- 2 cups vegetable broth (or water)
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 cucumber, diced
- 1 pint cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup crumbled feta cheese (optional)
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
For the Lemon-Herb Dressing:
- 1/4 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Instructions:
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Cook the Quinoa: Combine the rinsed quinoa and vegetable broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed. Fluff with a fork and set aside to cool.
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Prepare the Vegetables: While the quinoa is cooking, dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion. Pit and halve the Kalamata olives. Chop the parsley and mint.
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Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, oregano, garlic powder, salt, and pepper.
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Assemble the Salad: In a large bowl, combine the cooked quinoa, chickpeas, cucumber, tomatoes, red onion, olives, feta cheese (if using), parsley, and mint.
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Dress the Salad: Pour the lemon-herb dressing over the salad and toss gently to combine.
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Serve and Enjoy: Serve the salad immediately or chill for later. This salad tastes even better after it's had a chance to sit for a while, allowing the flavors to meld.
Tips and Variations:
- Add Protein: For an even higher protein boost, add grilled chicken, fish, or tofu to the salad.
- Spice it Up: Add a pinch of red pepper flakes to the dressing for a little heat.
- Change up the Greens: Substitute spinach or arugula for some added nutrients.
- Make it a Meal Prep Marvel: This salad is perfect for meal prepping. Prepare it ahead of time and store it in an airtight container in the refrigerator for up to 3 days.
Nutritional Information (per serving, approximate):
This nutritional information is an estimate and may vary depending on the specific ingredients used.
- Calories: Approximately 400-450
- Protein: Approximately 15-20 grams
- Fat: Approximately 20-25 grams
- Carbohydrates: Approximately 40-50 grams
- Fiber: Approximately 8-10 grams
This high-protein Mediterranean quinoa salad is a simple yet satisfying meal, perfect for those seeking easy recipes and healthy meals. Enjoy this delicious and nutritious dish as part of your healthy eating journey! It’s a fantastic example of homemade cooking at its finest, and definitely one of the best recipes for a quick and healthy dinner.