Your Recipe

Mediterranean Quinoa Salad

Ingredient Amount Calories
Lemon juice 43.2g 10kcal
Cheese feta 75g 199kcal
Quinoa 170g 204kcal
Garlic 3g 4kcal
Olive oil 56g 495kcal
Parsley fresh 60g 22kcal
Onions, red, raw 98.5g 43kcal
Tomatoes, Cherry, Raw 244g 44kcal
Black pepper, ground 0.575g 1kcal
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids 425.25g 591kcal
Salt, kosher 2g 0kcal
Olives, ripe, canned (small-extra large) 135g 157kcal
Cucumber, peeled, raw 402g 40kcal

Recipe Instructions:

Ingredients
For The Lemon Vinaigrette:
▢¼ cup olive oil
▢3 tablespoons lemon juice freshly squeezed
▢1 small clove of garlic minced
▢½ teaspoon dijon mustard
▢½ teaspoon kosher salt
▢¼ teaspoon black pepper
For The Salad:
▢3 cups cooked quinoa from 1 cup uncooked quinoa – white, red, tricolor quinoa would all work
▢1 cup cherry tomatoes cut in half
▢2 Persian cucumbers peeled and cut into small cubes
▢¾ cup Kalamata olives roughly chopped
▢1 can 15 oz. can of chickpeas, drained
▢½ red onion about ½ cups, chopped
▢½ cup feta cheese crumbled (optional)
▢1 cup Italian Parsley or 2 cups fresh arugula, washed and rinsed
Instructions
Make the vinaigrette. In a small mason jar, combine the olive oil, lemon juice, garlic, Dijon mustard, salt and pepper. Shake vigorously for 30 seconds to emulsify.
Dress the quinoa. Place the cooked quinoa in a large bowl and drizzle half of the lemon dressing on top. Stir to combine.
Add the prepared vegetables. Add the cherry tomatoes, cucumbers, Kalamata olives, chickpeas, and red onion. Toss together with the remaining dressing.
Finish with Feta and greens: Add in the crumbled feta cheese and Italian parsley (or arugula). Give it a gentle toss (so as not to wilt the greens), taste for seasoning and add in if necessary.
Serve warm, cold, or at room temperature.

Nutrition Facts
Portion Size 429 g | ml
Amount Per Portion 452
1893
kcal
kilojoules
% Daily Value *
Total Fat 26g 33%
Saturated Fat 5.6g 28%
Sodium 937mg 41%
Total Carbohydrate 45g 16%
Dietary Fiber 11g 40%
Sugar 9.5g
Protein 14g 28%
Vitamin D 0.1mcg 0%
Calcium 225mg 17%
Iron 5.5mg 31%
Potassium 650mg 14%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 123.067 mcg 14%
Thiamin [B1] 0.175 mg 15%
Riboflavin [B2] 0.275 mg 21%
Niacin [B3] 1.135 mg 7%
Pantothenic acid [B5] 0.562 mg 11%
Vitamin B6 0.386 mg 23%
Cobalamin [B12] 0.317 mcg 0%
Floate [B9] 123.107 mcg 0%
Vitamin C 38.341 mg 43%
Vitamin D 0.075 mcg 0%
Vitamin E 3.673 mg 24%
Vitamin K 271.156 mcg 226%
Betaine 0.188 mg 0%
Choline 28.657 mg 5%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 44.8 g 16%
Sugars 9.5 g 19%
Dietary fiber 11.1 g 40%
Carbohydrate 11.7 g 0%
Net carbs 35.3g
Aminoacids
Nutrient Amount DV
Alanine 0.614 g 0%
Arginine 1.033 g 0%
Aspartic acid 1.384 g 0%
Cysteine 0.16 g 0%
Glutamic acid 2.566 g 0%
Glycine 0.501 g 0%
Histidine 0.364 g 0%
Isoleucine 0.594 g 0%
Leucine 1.001 g 0%
Lysine 0.917 g 0%
Methionine 0.235 g 0%
Phenylalanine 0.69 g 0%
Proline 0.741 g 0%
Serine 0.747 g 0%
Threonine 0.513 g 0%
Tryptophan 0.151 g 0%
Tyrosine 0.38 g 0%
Valine 0.66 g 0%
Minerals
Nutrient Amount DV
Calcium 225.04 mg 17%
Copper 0.59 mg 65%
Fluoride 2.76 mcg 0%
Iron 5.5 mg 31%
Magnesium 89.81 mg 21%
Manganese 1.41 mg 61%
Phosphorus 275.95 mg 22%
Potassium 650.42 mg 14%
Selenium 7.96 mcg 14%
Sodium 937.04 mg 41%
Zinc 2.24 mg 20%
Other
Nutrient Amount DV
Water 339.089 g 0%
Ash 4.161 g 0%