Introduction
Mediterranean Quinoa Salad with Lemon Tahini is a vibrant and wholesome dish packed with fresh vegetables, protein-rich quinoa, and a tangy, creamy dressing. This salad is not only delicious but also incredibly nutritious, making it a perfect option for lunch, dinner, or meal prep. Bursting with Mediterranean flavors, it’s a light yet satisfying dish that is both gluten free and vegan friendly.
Why You’ll Love This:
Nutrient Dense: Loaded with plant based protein, fiber, and healthy fats.
Refreshing & Flavorful: A perfect balance of citrus, herbs, and creamy tahini dressing.
Quick & Easy: Ready in just 20 minutes.
Meal Prep Friendly: Stays fresh for days, making it great for make ahead meals.
Equipment Needed:
Medium saucepan
Mixing bowls
Whisk
Knife and chopping board
Measuring cups and spoons
Ingredients:
1 cup quinoa, rinsed
2 cups water or vegetable broth
1 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 red onion, finely chopped
1/4 cup Kalamata olives, sliced
1/4 cup feta cheese (optional, omit for vegan)
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
1/4 cup toasted almonds or pine nuts (optional)
For the Lemon Tahini Dressing:
1/4 cup tahini
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1 teaspoon maple syrup or honey
1 clove garlic, minced
1/4 teaspoon salt
2-3 tablespoons water (to adjust consistency)
Nutritional Information (Per Serving):
Calories: 300-350 kcal
Protein: 10-12 grams
Carbohydrates: 40-45 grams
Fat: 12-15 grams
Fiber: 6-8 grams
Step by Step Instructions:
Time:
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 20-25 minutes
Cook the Quinoa: In a medium saucepan, bring water or vegetable broth to a boil. Add rinsed quinoa, reduce heat, cover, and simmer for 12-15 minutes or until fluffy. Remove from heat, fluff with a fork, and let it cool.
Prepare the Dressing: In a small bowl, whisk together tahini, lemon juice, olive oil, maple syrup, minced garlic, salt, and water until smooth.
Chop the Vegetables: Dice cucumber, halve cherry tomatoes, finely chop red onion, slice olives, and chop herbs.
Assemble the Salad: In a large mixing bowl, combine the cooked quinoa with chopped vegetables, olives, feta (if using), and toasted nuts.
Add the Dressing: Pour the lemon tahini dressing over the salad and toss to coat evenly.
Serve and Enjoy: Garnish with extra herbs and serve immediately or refrigerate for later.
Tips for the Best Mediterranean Quinoa Salad:
Use vegetable broth instead of water for extra flavor.
Let the quinoa cool completely before adding vegetables to prevent wilting.
Adjust the dressing consistency by adding more water if needed.
Store leftovers in an airtight container for up to 3 days.
Serving Suggestions:
Pair this salad with grilled chicken, falafel, or pita bread for a complete meal. Serve as a side dish at summer barbecues or enjoy as a light and refreshing lunch.
Frequently Asked Questions (FAQs)
Q 1. Can I make this salad ahead of time?
- Yes! Store it in the refrigerator for up to 3 days, adding the dressing just before serving.
Q 2. How do I make it nut free?
- Simply omit the nuts or replace them with sunflower seeds for crunch.
Q 3. Can I use a different grain?
- Yes, try bulgur, couscous, or farro as a substitute for quinoa.
Conclusion:
Mediterranean Quinoa Salad with Lemon Tahini is a perfect combination of flavors, textures, and health benefits. Whether you’re looking for a nutritious meal or a light side dish, this refreshing salad is a great addition to your recipe collection. Try it today and enjoy a taste of the Mediterranean!