What is a Mediterranean salad made of?

I make my Mediterranean Chopped Salad with simple vegetables like tomatoes, cucumbers, and onions mixed with chickpeas, feta cheese, and olives and toss it all in an herby, lemony vinaigrette! All you have to do is chop all the ingredients, make the dressing, and then mix everything together right before you serve it.

What is the difference between a Greek and Mediterranean salad?

The primary difference lies in the use of specific ingredients . While both salads incorporate fresh vegetables and olive oil, Greek salad is characterized by the addition of feta cheese and Kalamata olives, giving it a uniquely Greek flavour.

What is a mayonnaise substitute for the Mediterranean diet?

Olive oil replaces heavy, and often processed, mayonnaise. Season the mixture generously with salt and pepper, and you've got a fresh tuna salad with a twist. You won't miss the mayo!

Is Mayo OK on Mediterranean diet?

Avoid sauces made from cream or mayonnaise . Choose whole-grain breads, whole wheat pasta and pizza crust, brown rice, beans, and lentils. Cut back on butter or margarine on bread. Instead, you can dip your bread in a small amount of olive oil.

What is the best vinegar for the Mediterranean diet?

Potential Health Benefits of Red Wine Vinegar Red wine vinegar and balsamic vinegar are featured prominently in the Mediterranean diet, a much-publicized way of eating with many health benefits. Red wine vinegar contributes to the healthful nature of the diet in a few important ways.

What does a Mediterranean menu consist of?

It includes plenty of whole grains, fruits, vegetables, beans and lentils as well as seafood and healthy fats like olive oil and nuts. It also includes a moderate amount of chicken, turkey, eggs and fermented dairy, like yogurt or kefir, while limiting red meat, sweets and processed foods.

What vegetables are considered Mediterranean?

Vegetables common to the traditional Mediterranean Diet include: artichokes, arugula, beets, broccoli, Brussels sprouts, cabbage, carrots, celery, celeriac, chicory, collard greens, cucumbers, dandelion greens, eggplant, fennel, kale, leeks, lemons, lettuce, mache, mushrooms, mustard greens, nettles, okra, onions (red, ...

What is Mediterranean made of?

Mediterranean cuisine is full of exciting flavours, from fresh and peppery herbs, to tangy and salty cheeses. The Mediterranean diet is considered one of the world's healthiest diets, and is high in vegetables, fruits, legumes, fish and unsaturated fats like olive oil.

The Easy Mediterranean Salad That Won't Leave You Hungry (2024)

Recipes
Salads

Sheela Prakash

Sheela PrakashSenior Contributing Food Editor

Sheela is the Senior Contributing Food Editor at Kitchn and the author of Mediterranean Every Day: Simple, Inspired Recipes for Feel-Good Food. She received her master's degree from the University of Gastronomic Sciences in Italy and is also a Registered Dietitian.

updated Aug 25, 2022

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The Easy Mediterranean Salad That Won't Leave You Hungry (1)

An easy, make-ahead recipe for quinoa salad filled with fresh vegetables, herbs, and cheese that's perfect for a packable lunch.

Serves6 to 8Prep20 minutes to 30 minutesCook15 minutes

Jump to Recipe

A Light & Fresh Grain Salad That Satisfies

While many “light and fresh” salads leave you hungry in an hour, this one is different, all thanks to quinoa. Quinoa is packed with protein and fiber, both of which will keep you feeling satisfied. To prevent it from becoming clumpy or mushy when dressed, you’ll want to spread it out on a baking sheet after it’s done cooking and stick it in the fridge to cool for 10 minutes while you prepare the other ingredients. This small step results in a far-superior grain salad.

I love flavorful aromatics like garlic and onion in grain salads, but I don’t love the stink they leave behind on my breath at lunch, which has a way of lingering throughout the afternoon. I’ve started to reach for garlic and herb goat cheese instead, which is readily available next to the logs of plain goat cheese at the grocery store. It lends just the right amount of flavor (with no trace of stink), and cuts down on an ingredient, so it’s a win-win.

Can You Cook the Quinoa In an Instant Pot?

Yes! If you’d like, you can cook the quinoa in the Instant Pot, refrigerate until cooled completely, then continue with the recipe.

Get the recipe: How to Cook Perfect Instant Pot Quinoa

How Long Does the Quinoa Salad Last in the Fridge?

This salad will last in an airtight container in the refrigerator for up to 5 days.

Comments

Mediterranean Quinoa Salad

An easy, make-ahead recipe for quinoa salad filled with fresh vegetables, herbs, and cheese that's perfect for a packable lunch.

Prep time 20 minutes to 30 minutes

Cook time 15 minutes

Serves 6 to 8

Nutritional Info

Ingredients

For the salad:

1 1/2 cups
quinoa
2 3/4 cups
water
1/2 teaspoon
kosher salt
1
large English cucumber
1 (12-ounce) jar
roasted red peppers
1 cup
pitted Kalamata olives
1/2 cup
coarsely chopped fresh parsley leaves
4 ounces
garlic and herb goat cheese

For the dressing:

3 tablespoons
olive oil
2 tablespoons
red wine vinegar
1/2 teaspoon
dried oregano
1/2 teaspoon
kosher salt, plus more as needed
1/4 teaspoon
freshly ground black pepper

Instructions

Place 1 1/2 cups quinoa in a fine-mesh strainer and rinse well. Place the quinoa, 2 3/4 cups water, and 1/2 teaspoon kosher salt in a medium saucepan and bring to a boil over high heat. Reduce the heat to low, cover, and simmer until the quinoa is tender and all the liquid is absorbed, about 15 minutes. Uncover and fluff with a fork. Transfer the quinoa to a rimmed baking sheet, spread into an even layer, and refrigerate until cooled completely, 10 to 15 minutes.

Make the dressing:

Place 3 tablespoons olive oil, 2 tablespoons red wine vinegar, 1/2 teaspoon dried oregano, 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper in a large bowl and whisk to combine.

Assemble the salad:

Chop 1 large English cucumber into rough 1/2-inch pieces, drain and coarsely chop 1 (12-ounce) jar roasted red peppers, and coarsely chop 1 cup pitted Kalamata olives. Add everything to the bowl.
Add the cooled quinoa and toss to combine and evenly coat in the dressing.
Coarsely chop enough parsley leaves to get 1/2 cup and add to the bowl. Crumble 4 ounces garlic and herb goat cheese into the salad and toss again gently to combine. Serve at room temperature or chilled.

Recipe Notes

Make ahead: The salad can be made up to 1 day ahead and stored in the refrigerator.

Storage: Leftovers can be refrigerated in an airtight container for up to 5 days.

Filed in:

easy

Gluten-Free

Lunch

Make Ahead

quick