High-Protein & High-Fiber Mediterranean Quinoa Salad Recipe Is Delicious Healthy Eating by Jan Mostrom

I’ve been trying to incorporate more Mediterranean recipes into my cooking because they are so delicious and healthy for us. A recent study found that as little as 1/2 tablespoon of olive oil per day can reduce the chance of dementia related mortality. Nice, right? And olive oil is a big part of a healthy Mediterranean Diet plan.

This delicious quinoa salad recipe combines grains with beautiful vegetables, easy roasted cherry tomatoes, crunchy nuts and salty feta, topped with an amazingly easy Italian dressing. My family loves this healthy recipe! I bet your family will love it, too.

Here is your shopping list for this gluten-free, high-protein and high-fiber Mediterranean grain salad: quinoa, roasted tomatoes, spinach or arugula, Persian cucumbers, fresh basil, feta cheese, kalamata olives, red onion, pine nuts, Italian salad dressing, fresh garlic, chickpeas and crushed red pepper flakes. If you'd like a vegan recipe, just leave off the feta or substitute with your favorite vegan cheese.

This easy Mediterranean-inspired quinoa salad is not only loaded with textures and flavors, but high in protein and fiber. Read about the health benefits of quinoa, the health benefits of chickpeas, the health benefits of tomatoes and the health benefits of spinach. And feta may be the healthiest cheese in the world!

Serve this healthy grain salad as a side dish with any dinner or as a main vegetarian lunch or dinner. This salad also packs well for potlucks and cookouts.

Cuisine: Mediterranean 
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 8

Ingredients

• 3 cups cooked quinoa (1 1/2 cups uncooked)
• 1 recipe roasted tomatoes
• 4 cups fresh spinach or arugula
• 4 - 5 Persian cucumbers
• 1 cup mixed fresh basil and mint leaves
• 1 cup crumbled feta cheese
• 3/4 cup kalamata olives, pitted and sliced
• 1/2 cup diced red onion
• 1/3 cup toasted pine nuts, slivered almonds or chopped walnuts
• 1 recipe Italian salad dressing
• 2 garlic cloves, grated or minced
• 15 ounces (1 can) chickpeas, drained and rinsed
• crushed red pepper flakes (optional)

Here's how to make it: 

1. In a large bowl combine the quinoa, spinach or arugula, cucumbers, roasted tomatoes, herbs, feta, olives, chickpeas, onions and nuts. Toss well. (If you don't like raw onions, use pickled onions like I did! I just covered mine in vinegar and a pinch of sugar for an hour to take the edge off. If you don’t have time for roasted tomatoes, you can use 1 cup raw cherry tomatoes. Cut them in half if they are large.)
   
2. Add half of the Italian dressing.
   
3. Toss until the salad is combined well. Add some salt and black pepper and a bit of crushed red pepper flakes. if desired. Taste to see if more seasonings or dressing is needed. Serve in salad bowls and enjoy! (The roasted tomatoes, Italian dressing and quinoa can be cooked two to three days early then used in the salad.) Store any leftovers in an airtight container in the fridge.
   

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