Mediterranean quinoa salad is extremely tasty & is a rich source of vitamins, minerals & fibre. Both chickpeas & quinoa offer a variety of health benefits such as
- Aiding weight management
- Improving digestion
- Reducing your risk of disease
- Also high in protein & essential fatty acids. https://www.healthline.com/nutrition/8-health-benefits-quinoa
I would suggest doing note1 – Roasted tomatoes & note 2 – roasted chickpeas first as they take awhile to prepare. I personally found it easier when putting the salads together having all the ingredients ready at the same time.
Mediterranean Quinoa salad Ingredients:
- 3 cups cooked quinoa https://www.nutritionalhealthenterprises.com/healthy-eating-guide-grains/
- Roasted tomatoes (see note 1)
- 2 cups rocket
- 1 cup sliced Persian (Lebanese) cucumbers
- 1 cup mixed basil & mint
- ¾ cup crumbled feta cheese or vegan feta
- ¾ cup Kalamata olives, pitted & sliced
- ½ cup diced red onion
- ⅓ cup toasted pine nuts (roasted in frypan)
- ½ teaspoon sea salt
- Freshly ground black pepper
- Pinches of red pepper flakes (optional)
- 1 cup roasted chickpeas (see note 2)
Dressing:
- 2 tablespoons olive oil
- 2 table spoons lemon juice
- 1 tablespoon red wine vinegar
- 2 cloves garlic, pressed or minced
- ½ teaspoon fine sea salt
- ground black pepper, to taste
Instructions
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In a large bowl, combine the quinoa, roasted tomatoes, rocket, cucumbers, herbs, feta, olives, onion & pine nuts
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Toss to combine
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Drizzle with the dressing & toss again
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Sprinkle with the salt, pepper & a few pinches of red pepper flakes (optional) & toss again
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Top with the roasted chickpeas & serve
Note1 -Roasted tomatoes:
- 3 cups cherry tomatoes, halved
- Extra virgin olive oil
- Sea salt & freshly ground black pepper
- Fresh or dried thyme (optional)
Instructions
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Preheat the oven to 400°F (204 celsius) & line a large baking tray with grease proof paper (baking paper)
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Place the cherry tomatoes cut side up on the baking sheet & drizzle with olive oil, sprinkle with salt, pepper, & fresh thyme
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Roast the tomatoes until they’re well shrivelled around the edges, for approximately 1 hour, the time will vary depending on the size and water content of your tomatoes
Ingredients
- 1 tin chickpeas, drained & rinsed
- Extra virgin olive oil, for drizzling
- Sea salt
- paprika, curry power, or other spices (optional)
Instructions
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Preheat the oven to 400°F (204 Celsius) & line a large baking tray with baking paper
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Spread the chickpeas on a kitchen towel or paper towel & pat them dry. Remove any loose skins
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Transfer the dried chickpeas to the baking sheet and toss them with a drizzle of olive oil & generous pinches of salt
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Roast the chickpeas for 20 to 30 minutes, or until golden brown & crisp. Ovens can vary, if your chickpeas are not crispy enough leave in a bit longer
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Remove from the oven & while the chickpeas are still warm, toss with pinches of your favorite spices
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Store roasted chickpeas in a loosely-covered container at room temperature. They are best used within two days
Mediterranean Brown rice salad:
Same recipe as the Mediterranean quinoa salad, but using Brown rice instead of quinoa, plus 1 red capsicum.
Summary:
Not only is this recipe delicious , easy on digestion, quinoa’s 6 top health benefits are:
- Help lower the risk of chronic disease
- Weight loss
- Helps balance blood sugar
- Suitable for those with coeliac disease & gluten intolerance
- May improve gut health
- High in protein, vitamins & minerals
