Dive into the vibrant flavors of the Mediterranean with this irresistible Quinoa Salad, loaded with briny olives, fresh basil, and sweet sun-dried tomatoes. Perfect as a light yet satisfying vegetarian main course, a delightful side dish for any meal, or the star of your next picnic! Experience the harmonious blend of textures and tastes that make this dish truly outstanding.

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Mediterranean Quinoa Salad: A Burst of Flavor and Nutrition

In a world often dominated by rich, indulgent foods, sometimes the greatest culinary challenge lies in creating something incredibly delicious and satisfying without relying on butter, sugar, or flour – the usual staples of many kitchens. This challenge was the genesis of my Mediterranean Quinoa Salad. My goal was to craft a dish that was not only healthy but also packed with such a robust flavor profile that it would leave a lasting impression. Quinoa, with its remarkable nutritional profile, immediately came to mind as the perfect foundation.

Quinoa isn’t just a grain; it’s a nutritional powerhouse, often referred to as a “superfood.” Unlike many other grains, quinoa is a complete protein, meaning it contains all nine essential amino acids necessary for human health. This makes it an excellent choice for vegetarians, vegans, and anyone looking to boost their protein intake without consuming meat. Beyond protein, quinoa offers a wealth of dietary fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and vitamin E, along with various beneficial antioxidants. It truly outshines ordinary white rice, barley, and even most pastas in terms of overall nutritional benefits. Incorporating quinoa into your diet is a simple yet effective way to enhance well-being, support digestive health, and maintain energy levels throughout the day.

My inspiration for this particular salad came from two sources: a delightful quinoa salad I enjoyed at a recent luncheon and a personal favorite pasta salad recipe called “Orzo with Everything.” I was so impressed with how a similar Quinoa Risotto with White Beans and Roasted Brassica elegantly transformed quinoa into a creamy, dreamy dish, that I knew it could be adapted into a vibrant cold salad. The vision was clear: take the beloved flavors of a Mediterranean pasta salad, swap out the orzo for wholesome quinoa, and amplify the fresh ingredients. The result is a loaded Mediterranean Quinoa Salad that doesn’t compromise on taste while offering superior nutritional value.

A Wholesome Twist on a Beloved Classic

Transforming my favorite picnic pasta salad, “Orzo with Everything,” into a gluten-free masterpiece centered around quinoa was a decision driven by both health and flavor. Quinoa, often hailed as the “mother grain” by the ancient Incas, originates from the Andes mountains and is naturally gluten-free. However, it’s vital to note that cross-contamination can occur during processing if it’s handled in facilities that also process gluten-containing grains. Therefore, always look for certified gluten-free organic pearl quinoa, like the one I found at Whole Foods, to ensure it meets dietary requirements for those with celiac disease or gluten sensitivities. This careful selection ensures that your salad remains accessible and enjoyable for everyone.

The magic of this Mediterranean Quinoa Salad truly lies in its thoughtful combination of ingredients. Each component is chosen for its ability to deliver a powerful flavor punch, creating a symphony of tastes and textures. Briny Kalamata olives provide a delightful saltiness, complementing the intense, concentrated sweetness of oil-packed sun-dried tomatoes. Fresh basil infuses the salad with an aromatic, herbaceous note, while freshly grated Parmesan cheese adds a savory, umami depth. The simple yet effective dressing, made with high-quality extra virgin olive oil and tangy balsamic vinegar, beautifully coats every grain of quinoa and marries all the flavors together. For this particular batch, I also added tender artichoke hearts, which introduce a lovely tangy and slightly briny element, elevating the overall complexity of the salad. I’m already dreaming of future versions, perhaps incorporating creamy bocconcini (mini fresh mozzarella balls) for an added layer of richness. But even without such additions, this salad was sublime just the way I made it – a testament to the power of fresh, quality ingredients.

Tips for Perfectly Cooked Quinoa

Achieving the perfect texture for your quinoa is crucial for a superior salad. Here are a few tips:

Rinse Thoroughly: Always rinse quinoa under cold running water in a fine-mesh sieve before cooking. This removes saponin, a natural coating that can give quinoa a bitter taste.
Right Liquid Ratio: A general rule of thumb is two parts liquid to one part quinoa. For this recipe, 1 to 1.5 cups of quinoa will require 2 to 3 cups of vegetable or chicken stock (or water). Using stock instead of water can significantly enhance the flavor.
Gentle Simmer: Bring the liquid to a boil, add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes, or until all the liquid is absorbed and the quinoa “tails” (germs) are visible.
Fluff and Cool: Once cooked, remove from heat and let it sit, covered, for 5 minutes. Then, fluff with a fork. For salads, it’s essential to let the quinoa cool completely before mixing with other ingredients to prevent wilting and maintain a fresh texture. Spreading it on a baking sheet can speed up the cooling process.

Serving Suggestions and Delicious Variations

This Mediterranean Quinoa Salad is incredibly versatile. It shines as a centerpiece vegetarian entree, especially when served with a side of crusty bread. It’s also an excellent complement to grilled chicken, fish, or lamb, making it a perfect side dish for barbecues and weeknight dinners. Its robust flavors and ease of transport make it an ideal candidate for picnics, potlucks, and packed lunches, as it holds up beautifully and tastes even better as the flavors meld over time.

Feel free to customize this salad to your taste. Here are a few ideas for variations:

Add More Veggies: Incorporate finely diced cucumber, bell peppers (red, yellow, or orange for color), or cherry tomatoes for extra freshness and crunch.
Cheese Please: Beyond Parmesan, crumbled feta cheese would be an authentic Mediterranean addition, offering a tangy, salty punch. Fresh mozzarella pearls (bocconcini) would add a creamy texture.
Boost Protein: For an even heartier meal, stir in cooked chickpeas, cannellini beans, grilled chicken strips, or flaked salmon.
Herb Power: Experiment with other fresh herbs like fresh oregano, parsley, or mint for different aromatic nuances.
Citrus Brightness: A squeeze of fresh lemon juice can add a bright, zesty finish to the dressing.

Whether you’re looking for a healthy lunch, a vibrant side, or a delicious potluck contribution, this Mediterranean Quinoa Salad is sure to impress. Be sure to give quinoa, and this amazing recipe, a shot.

Helpful Tools for Your Kitchen

Having the right tools can make all the difference in preparing delicious meals efficiently. Here are some kitchen essentials that will make creating this Mediterranean Quinoa Salad, and many other dishes, a breeze:

Easy-Clean Garlic Press (affiliate links)
Henckels Kitchen Shears
Wusthof Classic 6-inch Wave Knife
OXO Non-Slip Cutting Board

The Recipe:

Mediterranean Quinoa Salad with Olives, Basil and Sun-dried Tomatoes

Prep Time
15 minutes

Cook Time
15 minutes

Total Time
30 minutes

Yield
6 servings

A Quinoa Salad with a Mediterranean twist!

Ingredients

1-1 1/2 cups quinoa (use a certified gluten-free brand)
3 cups vegetable or chicken stock, optional, to cook quinoa
1/3 cup (packed) chopped drained oil-packed sun-dried tomatoes
1/4 cup extra virgin olive oil
1/4 cup balsamic vinegar
1/4 cup chopped Kalamata olives
1/2 cup artichoke heart quarters (marinated)
1/2 cup pine nuts, toasted
1/2 cup chopped fresh basil
1/2 cup freshly grated Parmesan cheese
2 large garlic cloves, minced

Instructions

Cook quinoa in a pot of boiling salted water (or chicken stock) as directed on the package (mine suggested twice as much liquid as quinoa). Drain well.
Place in a large bowl.
Add sun-dried tomatoes, oil, vinegar, and olives and toss to blend. Let stand until cool.
Mix pine nuts, chopped basil, Parmesan, and garlic into orzo mixture.
Season with salt and pepper to taste and serve.

Nutrition Information:

Yield:

Serving Size:

1

Amount Per Serving:
Calories: 332Total Fat: 22gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 17gCholesterol: 8mgSodium: 280mgCarbohydrates: 26gFiber: 5gSugar: 5gProtein: 10g

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Vibrant Mediterranean Quinoa with Olives Basil and Sun Dried Tomatoes