How to make a Mediterranean quinoa salad. What ingredients are needed for this healthy dish. How long does it take to prepare this flavorful salad. What are the nutritional benefits of quinoa and chickpeas. How to customize this versatile recipe.

The Essence of Mediterranean Quinoa Salad

Mediterranean quinoa salad is a vibrant and wholesome dish that combines the nutty flavor of quinoa with the fresh, zesty ingredients characteristic of Mediterranean cuisine. This salad is not only delicious but also packed with nutrients, making it an excellent choice for those seeking a balanced and satisfying meal.

What makes this salad stand out? The combination of protein-rich quinoa and chickpeas, crisp vegetables, tangy feta cheese, and a zesty dressing creates a harmonious blend of flavors and textures. It’s a versatile dish that can be served as a main course or a side dish, perfect for various occasions from casual lunches to elegant dinner parties.

Key Ingredients for a Perfect Mediterranean Quinoa Salad

To create this delightful salad, you’ll need the following ingredients:

• Quinoa: The star of the dish, providing a nutty flavor and fluffy texture
• Chickpeas: Adding protein and a creamy texture
• Red bell pepper and cucumber: For crunch and freshness
• Fresh parsley: Bringing a burst of herbal flavor
• Feta cheese: Offering a tangy, salty kick
• Green olives: Optional, but great for a briny taste
• Shallots: Adding a mild onion flavor

For the dressing, you’ll combine:

• Extra-virgin olive oil
• Fresh lemon juice
• White wine vinegar
• Dijon mustard
• Sea salt and black pepper

Can these ingredients be substituted? Absolutely! The beauty of this salad lies in its flexibility. You can swap quinoa for other grains, use different vegetables, or experiment with various cheeses to suit your taste preferences or dietary needs.

Step-by-Step Guide to Preparing Mediterranean Quinoa Salad

Creating this flavorful salad is simpler than you might think. Here’s a breakdown of the process:

1. Cook the quinoa: Rinse the quinoa thoroughly, then cook it in water until fluffy.
2. Prepare the vegetables: Dice the bell pepper and cucumber, and chop the parsley.
3. Assemble the salad: In a large bowl, combine the cooked quinoa, vegetables, chickpeas, feta, and olives.
4. Make the dressing: Whisk together olive oil, lemon juice, vinegar, mustard, salt, and pepper.
5. Combine and serve: Pour the dressing over the salad, toss gently, and enjoy!

How long does it take to prepare this salad? From start to finish, you can have this delicious dish ready in about 30 minutes, making it perfect for busy weeknights or last-minute gatherings.

Nutritional Benefits of Mediterranean Quinoa Salad

This salad isn’t just tasty; it’s also a nutritional powerhouse. Here’s why:

• Quinoa: A complete protein source, rich in fiber and various minerals
• Chickpeas: High in protein and fiber, supporting digestive health and satiety
• Vegetables: Packed with vitamins, minerals, and antioxidants
• Olive oil: A source of healthy monounsaturated fats
• Feta cheese: Provides calcium and protein

Is this salad suitable for various diets? With a few modifications, it can be adapted to fit vegetarian, vegan, and gluten-free diets, making it an inclusive option for diverse dietary needs.

Customizing Your Mediterranean Quinoa Salad

One of the best aspects of this salad is its versatility. Here are some ways to make it your own:

• Add grilled chicken or shrimp for extra protein
• Incorporate roasted vegetables like zucchini or eggplant
• Swap feta for goat cheese or a vegan alternative
• Include sun-dried tomatoes for a burst of intense flavor
• Try different herbs like basil or mint

How can you make this salad more filling? Consider adding avocado for healthy fats or toasted nuts for extra crunch and protein. The possibilities are endless, allowing you to create a new variation each time you prepare it.

Serving and Pairing Suggestions

While delicious on its own, Mediterranean quinoa salad pairs wonderfully with various dishes. Here are some serving ideas:

• Serve alongside grilled fish or chicken for a complete meal
• Offer it as part of a mezze platter with hummus and pita bread
• Use it as a filling for wraps or pita pockets
• Serve it over a bed of mixed greens for an extra nutritious salad

What beverages complement this salad? A crisp white wine like Sauvignon Blanc or a light rosé pairs beautifully with the Mediterranean flavors. For a non-alcoholic option, try a sparkling water infused with lemon or cucumber.

Storage and Make-Ahead Tips

One of the advantages of this salad is its ability to stay fresh and delicious even when prepared in advance. Here are some tips for storage and make-ahead preparation:

• Store leftovers in an airtight container in the refrigerator for up to 3-4 days
• For best flavor, let the salad come to room temperature before serving
• If making ahead, consider adding the dressing just before serving to maintain optimal texture
• To prep in advance, cook the quinoa and chop the vegetables a day ahead, then assemble when ready to serve

Can you freeze this salad? While it’s not recommended to freeze the fully assembled salad, you can freeze cooked quinoa separately for up to 3 months. This allows you to quickly throw together the salad when needed.

Health Benefits of Mediterranean-Inspired Eating

The Mediterranean quinoa salad is more than just a tasty dish; it’s a representation of the health benefits associated with Mediterranean-style eating. This dietary pattern has been linked to numerous health benefits, including:

• Reduced risk of heart disease
• Improved brain function and reduced risk of cognitive decline
• Better weight management
• Lower inflammation in the body
• Improved blood sugar control

Why is the Mediterranean diet so beneficial? It emphasizes whole grains, fruits, vegetables, legumes, nuts, and healthy fats like olive oil, while limiting processed foods and red meat. This quinoa salad embodies many of these principles, making it a healthy choice aligned with Mediterranean eating patterns.

Incorporating Mediterranean Flavors into Your Diet

If you’re inspired by the flavors and health benefits of this quinoa salad, consider incorporating more Mediterranean-inspired dishes into your diet. Here are some ideas:

• Use olive oil as your primary cooking oil
• Include more legumes like chickpeas and lentils in your meals
• Experiment with herbs and spices like oregano, basil, and za’atar
• Incorporate more fish and seafood into your diet
• Enjoy fresh fruits and vegetables as snacks or side dishes

How can you transition to a more Mediterranean-style diet? Start by making small changes, such as swapping refined grains for whole grains or including a vegetable-based dish like this quinoa salad in your weekly meal rotation. Gradual changes can lead to sustainable, long-term dietary improvements.

The Role of Quinoa in a Healthy Diet

Quinoa, the foundation of this Mediterranean salad, deserves special attention for its nutritional profile. Often referred to as a “superfood,” quinoa offers several health benefits:

• Complete protein: Contains all nine essential amino acids
• High in fiber: Supports digestive health and promotes feelings of fullness
• Rich in minerals: Good source of iron, magnesium, and zinc
• Gluten-free: Suitable for those with celiac disease or gluten sensitivity
• Low glycemic index: Helps maintain stable blood sugar levels

How does quinoa compare to other grains? While technically a seed, quinoa is often used as a grain in cooking. Compared to many grains, it’s higher in protein and provides a more balanced amino acid profile, making it an excellent choice for vegetarians and vegans.

Exploring Variations of Mediterranean Quinoa Salad

The basic Mediterranean quinoa salad recipe can be adapted to create numerous variations. Here are some ideas to inspire your culinary creativity:

• Greek-inspired: Add kalamata olives, diced tomatoes, and oregano
• Moroccan-style: Incorporate dried apricots, almonds, and a touch of cinnamon
• Italian twist: Mix in sun-dried tomatoes, fresh mozzarella, and basil
• Middle Eastern flair: Add pomegranate seeds, pistachios, and mint
• Spicy version: Include diced jalapeños or a sprinkle of red pepper flakes

How can you ensure your variations maintain the essence of the original recipe? Keep the base of quinoa and a zingy dressing, then experiment with different vegetables, proteins, and herbs to create your unique spin on this versatile salad.

The Importance of Fresh Ingredients

The quality of ingredients can significantly impact the final taste of your Mediterranean quinoa salad. Here’s why fresh ingredients matter:

• Enhanced flavor: Fresh vegetables and herbs provide brighter, more vibrant tastes
• Better texture: Crisp, fresh vegetables add a satisfying crunch to the salad
• Higher nutritional value: Fresh produce often retains more vitamins and minerals
• Visual appeal: Bright, colorful ingredients make the salad more appetizing

Where can you find the freshest ingredients? Consider shopping at local farmers’ markets or growing your own herbs and vegetables. If using store-bought produce, look for items that are in season for the best flavor and nutritional value.

Meal Prepping with Mediterranean Quinoa Salad

This salad is an excellent option for meal prepping, allowing you to enjoy healthy, flavorful meals throughout the week. Here are some tips for incorporating it into your meal prep routine:

• Cook a large batch of quinoa at the beginning of the week
• Chop vegetables and store them separately to maintain crispness
• Prepare the dressing and store it in a separate container
• Assemble individual portions in meal prep containers, adding the dressing just before eating
• Consider preparing complementary proteins like grilled chicken or baked tofu to pair with the salad

How long can you keep prepped ingredients? Cooked quinoa can last up to 5 days in the refrigerator, while chopped vegetables typically stay fresh for 3-4 days. Always use your best judgment and discard any ingredients that show signs of spoilage.

Entertaining with Mediterranean Quinoa Salad

This versatile salad is perfect for entertaining, whether you’re hosting a casual lunch or a formal dinner party. Here are some ideas for featuring it at your next gathering:

• Serve it as part of a buffet alongside other Mediterranean-inspired dishes
• Offer it as a side dish with grilled meats or fish
• Create a build-your-own salad bar with quinoa as the base and various toppings
• Use it as a filling for stuffed vegetables like bell peppers or zucchini
• Present it in individual portions for a elegant plated appetizer

How can you make this dish more festive for special occasions? Consider adding colorful ingredients like pomegranate seeds or edible flowers for visual appeal, or serve it in hollowed-out cucumber boats for a unique presentation.

The Environmental Impact of Plant-Based Meals

Choosing to include more plant-based meals like this Mediterranean quinoa salad in your diet can have positive environmental impacts. Here’s how:

• Reduced carbon footprint: Plant-based foods generally require fewer resources to produce
• Water conservation: Growing plants typically uses less water than raising livestock
• Land preservation: Plant-based diets require less land use compared to meat-heavy diets
• Biodiversity protection: Reducing demand for animal products can help preserve natural habitats

How can you further reduce the environmental impact of your meals? Consider buying locally sourced ingredients to reduce transportation emissions, and opt for organic produce when possible to support sustainable farming practices.

Embracing a Mediterranean Lifestyle Beyond Food

While the Mediterranean diet is known for its health benefits, the Mediterranean lifestyle encompasses more than just food choices. Here are some aspects of the Mediterranean lifestyle you might consider adopting:

• Prioritize social connections and shared meals with family and friends
• Engage in regular physical activity, such as walking or swimming
• Practice mindful eating, savoring each bite and enjoying meals without distractions
• Embrace a slower pace of life and take time for relaxation
• Spend time outdoors and connect with nature

How can these lifestyle factors complement the health benefits of Mediterranean-inspired dishes like quinoa salad? By adopting a holistic approach to well-being that includes not just healthy eating but also physical activity, stress reduction, and social connections, you can maximize the potential health benefits associated with the Mediterranean lifestyle.

Mediterranean Quinoa Salad Recipe (Quick & Easy!)

Jump to recipeMake the best Mediterranean quinoa salad recipe in minutes! Quinoa chickpea salad with feta makes a delicious, simple side dish.

By Maya Krampf

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This Mediterranean quinoa salad recipe with feta cheese combines so many amazing flavors into one bowl! Quinoa chickpea salad has simple ingredients and similar flavors to chopped Mediterranean salad, but with satisfying quinoa. Plate it with grilled meats, veggies, and Greek tzatziki sauce for a fresh and easy meal with just minutes of hands-on prep.

Why You’ll Love This Easy Quinoa Salad Recipe

• Fresh, herby flavor
• Crisp veggies with tender quinoa
• Basic ingredients
• Done in 30 minutes
• Easy gluten-free side dish with lots of fresh vegetables
• Perfect for weeknight dinners, potlucks, meal prep, and any Mediterranean-style meal

This section explains how to choose the best ingredients for Mediterranean or Greek quinoa salad, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

Quinoa Chickpea Salad:

• Quinoa – I used white quinoa, but you can use variety of quinoa you prefer.
• Diced Vegetables – I used red bell pepper and cucumber, but see below for other ideas.
• Chickpeas – Use canned chickpeas, rinsed and drained. This is the most convenient option, but you could also cook your own.
• Fresh Parsley – You could also replace this with other fresh herbs, such as fresh basil. Cilantro is also common in quinoa salads, but it doesn’t pair as well with the Mediterranean vibe of this one.
• Feta Cheese – Adds tangy Mediterranean flavor. If you need to avoid dairy or want a vegan version, you can omit it.
• Green Olives – Optional. The briny taste of olives adds another layer of flavor to this zesty salad.
• Shallots – Optional. They add a subtle crunch to this recipe for quinoa salad. Finely diced white or red onion could work as a substitute.

Mediterranean Quinoa Salad Dressing:

• Olive Oil – Use the highest quality extra-virgin olive oil you can. Avocado oil would also work, but olive oil pairs best with the other flavors in this salad.
• Lemon Juice – Fresh squeezed juice tastes best in this cold quinoa salad with feta, but you can use bottled lemon juice if you need to. You can also substitute lime juice, but the flavor of lemon juice works better in this recipe.
• White Wine Vinegar – You can also use apple cider vinegar or red wine vinegar.
• Dijon Mustard – Adds flavor and emulsifies the dressing.
• Sea Salt & Black Pepper

This section shows how to make quinoa Mediterranean salad, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.

1. Cook quinoa. Place quinoa in a fine mesh strainer and rinse for about one minute. Transfer to a small saucepan and add water. Bring to a boil, then reduce heat and simmer until water is absorbed. Remove from heat, rest, then fluff with a fork.

TIP: Should you rinse quinoa?

Although some quinoa brands come pre-rinsed, this step ensures that the cooked quinoa will not taste bitter or “off” in any way.

2. Assemble. Combine cooked quinoa, bell peppers, cucumbers, chickpeas, parsley, feta, green olives (if using), and shallots (if using) in a large bowl.
3. Make dressing. Whisk all dressing ingredients — olive oil, lemon juice, vinegar, mustard, sea salt, and black pepper — together in a small bowl.

4. Toss. Pour dressing onto the quinoa salad and mix to combine. Adjust salt and pepper to taste. Serve immediately, or place in the fridge for 1 hour to let flavors develop.

• Add or change veggies – Try this salad with cherry tomatoes or different color bell peppers, or red onion and fresh garlic instead of shallot.
• Change the chickpeas – Try substituting them with cooked lentils, canellini beans, or even black beans.
• Swap olives – Use kalamata olives, black olives, or capers instead of green olives.
• Add greens – Serve salad over fresh spinach or kale, or cook down greens and stir them directly into the salad.

Cover and store leftovers in the fridge for up to 3-4 days. Enjoy cold — no reheating needed!

Can You Freeze Quinoa Salad?

Quinoa salad recipes don’t freeze well, as the other included components will change in texture. However, you can freeze any plain leftover quinoa for up to 3 months.

Pair this salad with your favorite plain proteins, or add extra flavor with these easy dishes:

• Chicken – Try this salad with baked chicken Caprese, sun-dried tomato chicken, or grilled chicken kabobs.
• Fish and seafood – This salad pairs well with creamy Tuscan salmon, pan seared halibut, or lemon garlic butter shrimp with a side of Greek lemon potatoes.
• Lamb – Serve this salad alongside gyro meat, lamb kofta kebab, or baked lamb chops.

Salad doesn’t need lettuce to be tasty! Try these fresh, simple, and flavorful ones next, all perfect for Mediterranean meals:

• Fine Mesh Sieve – Helps wash the quinoa and improve its flavor.
• Saucepan – One of my favorites for all-purpose cooking.
• Serving Bowl – For easy, elegant presentation.

Mediterranean Quinoa Salad Recipe With Feta

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Ingredients:

• 1 cup Uncooked quinoa ▢
• 1 large Bell pepper (diced) ▢
• 1 large Cucumber (diced) ▢
• 1 14. 5-oz can Chickpeas (rinsed and drained) ▢
• 3/4 cup Fresh parsley (chopped) ▢
• 1/2 cup Feta cheese (crumbled; omit for dairy-free or vegan version) ▢
• 1/2 cup Green olives (optional; pitted and halved) ▢
• 2 medium Shallots (optional; minced) ▢

Dressing:

• 1/4 cup Olive oil ▢
• 2 tbsp Lemon juice ▢
• 2 tbsp White wine vinegar (or apple cider vinegar) ▢
• 1 tbsp Dijon mustard ▢
• 1/4 tsp Sea salt (to taste) ▢
• 1/8 tsp Black pepper (to taste) ▢

Tap on the times in the instructions below to start a kitchen timer while you cook.

1. Place the quinoa in a fine mesh sieve and run cold water over it for about a minute.

2. Transfer quinoa to a small saucepan. Add 1/2 cup (118 ml) of water. Bring to a boil, then reduce heat to medium-low and simmer for 10-15 minutes, until the quinoa absorbs all the water.

3. Remove from heat. Cover with a lid and rest for 5 minutes, then fluff the quinoa with a fork.

4. In a large bowl, combine the cooked quinoa, bell peppers, cucumbers, chickpeas, parsley, feta, green olives (if using), and shallots (if using).

5. In a small bowl, whisk together the olive oil, lemon juice, vinegar, mustard, salt, and pepper.

6. Pour the dressing over the salad, and mix to combine. Adjust salt and pepper to taste if needed.

7. Serve immediately, or if you have time, preferably refrigerate for 1 hour to let the flavors develop.

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Serving size: 1 cup

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 261

Fat 11. 6g

Protein 9.6g

Total Carbs 30.8g

Net Carbs 24.4g

Fiber 6.4g

Sugar 4.1g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

Course: Salad

Cuisine: Mediterranean

Keywords: Mediterranean quinoa salad, quinoa chickpea salad, quinoa salad, quinoa salad recipe, quinoa salad with feta

Calories: 261 kcal

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Southwestern Quinoa Salad (Video) – Kalyn’s Kitchen

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This Southwestern Quinoa Salad does have some carbs, but you can use more red pepper and fewer beans for a lower-carb option! And just replace the cilantro with green onion if you’re not a cilantro fan.

PIN Southwestern Quinoa Salad to try it later!

Lots of people are becoming fond of the South American seed product called quinoa (keen-wah), and I knew quinoa had become mainstream when I noticed you could buy a giant bag of it at Costco! And although I resisted for a week or two, eventually I bought one of those huge bags and stored it in the freezer.

I made a lot of tasty things with my big bag of quinoa, but this Southwestern Quinoa Salad is probably my favorite quinoa dish. And I’ve enjoyed this so much through the years that I’m featuring it for my Friday Favorites pick this week!

Besides the cumin-lime-chile flavors in the dressing, I loved this salad with quinoa because the crunch of the red pepper, the softness of the beans, and the slight chewiness of the quinoa was such a nice combination of textures. The salad stayed good in the fridge for days, so it would be perfect to make on the weekend and take for lunch during the week. And if you haven’t tried quinoa yet, this quinoa salad may be the recipe that will turn you into a quinoa fan.

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

• quinoa (rinsed if needed, check the package)
• water
• salt
• red bell pepper
• canned black beans
• green onion
• fresh cilantro (or use more green onion)
• fresh-squeezed lime juice, I used my fresh-frozen lime juice
• Spike Seasoning (affiliate link), or other all-purpose seasoning blend
• ground cumin (affiliate link)
• ground Ancho chile (affiliate link) (see notes)
• fresh ground black pepper to taste
• extra-virgin olive oil

What is Quinoa?

Many people think of quinoa as a grain, but it’s actually a seed and this healthy ingredient is loaded with fiber and high in protein. Read about health benefits and nutrition facts of quinoa to find out more about this healthy food.

How can you make Southwestern Quinoa Salad lower in carbs?

Quinoa does have some carbs, but it’s also high in fiber and protein, and it’s the black beans that have the most carbs here. If you want to make a version of Southwest Quinoa Salad that’s lower in carbs, use two red peppers and half as many black beans. That will still be delicious!

Make Quinoa Salad for Weekend Food Prep:

This recipe has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!

How to make Southwestern Quinoa Salad:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. Check the label to see if your quinoa has to be rinsed and rinse if needed.
2. Then combine the quinoa and water with a little salt and bring to a boil, reduce heat and simmer covered for 15 minutes.
3. Fluff the quinoa with a fork and let it cool while you prep other ingredients.
4. Drain one can of black beans into a colander, rinse until no more foam appears, and let them drain until they are dry.
5. Chop up a red bell pepper into small pieces (about the same size as the black beans.)
6. Stir together the lime juice, Spike Seasoning (affiliate link), ground cumin (affiliate link), ground Ancho chile (affiliate link) or chili powder, and black pepper and then whisk in the olive oil to make the dressing.
7. Thinly slice the green onions. Wash, dry, and chop the cilantro. (Oops, didn’t take a photo of that!)
8. When the quinoa is fairly cool, stir together the quinoa, diced red pepper, black beans, and sliced green onions so they are well combined. Then stir in enough of the dressing so all the ingredients are moistened. (Save any extra dressing to add after the salad has been refrigerated.)
9. Gently stir in the chopped cilantro and serve.

Make it a Meal:

This salad would make a lovely side dish for something like Spicy Broiled Shrimp, Air Fryer Marinated Chicken Breasts, Spicy Air Fryer Fish, Chicken Souvlaki, or Cuban Flank Steak.

More Tasty Ideas with Quinoa:

• Quinoa Avocado Salad from Kalyn’s Kitchen
• Stuffed Tomatoes with Quinoa, Soft Tofu, Basil, and Shallots from White on Rice Couple
• Quinoa Side Dish with Pine Nuts from Kalyn’s Kitchen
• Black Bean and Quinoa Salad Stuffed Peppers from Everyday Southwest
• Quinoa Tabbouleh Salad from Kalyn’s Kitchen

Ingredients

Salad Ingredients:

• 3/4 cup quinoa (rinsed if needed, check the package)
• 1 1/2 cup water
• 1/2 tsp. salt
• 1 red bell pepper, chopped into small dice
• 1 can black beans, rinsed and drained
• 1/2 cup thinly sliced green onion
• 1/2 cup chopped fresh cilantro

Dressing Ingredients:

• 2 T fresh-squeezed lime juice
• 1 tsp.  Spike Seasoning (optional but highly recommended)
• 1 tsp. ground cumin
• 1/2 tsp. ground Ancho chile pepper (see notes)
• fresh ground black pepper to taste
• 1/4 cup extra-virgin olive oil

Instructions

1. Check the quinoa package to see if it needs to be rinsed (it often does) and rinse in a fine-mesh strainer if needed.
2. Combine quinoa, water, and salt and bring to a boil, then reduce heat and simmer covered for 15 minutes, or until all the water is absorbed.
3. Fluff quinoa with a fork and let it cool while you prep other ingredients.
4. Drain the beans into a colander placed in the sink and rinse well with cold water, until no more foam appears.
5. Let beans drain until they are quite dry (or pat dry with paper towels if you want to speed it up.)
6. Cut out the stem and remove seeds from the red bell pepper and cut into very small dice (about the size of the black beans.)
7. Slice the green onions into thin slices and wash, dry, and chop the cilantro.
8. When the quinoa is fairly cool, combine quinoa, black beans, diced red bell pepper, and sliced green onion in a bowl.
9. Add enough dressing to moisten all the ingredients.  (You probably won’t need all the dressing, but save the extra to stir into any leftover salad that’s been in the fridge.)
10. Gently stir in the chopped cilantro and serve.
11. This keeps very well in the fridge for several days.
12. The salad absorbs the dressing when it’s refrigerated, so it’s best with a little more dressing stirred in when you’re eating the leftover salad.

Notes

Just use regular chili powder if you don’t have Ancho chili.

This recipe adapted from Santa Fe Quinoa Salad at Food and Wine.

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving:
Calories: 185Total Fat: 10gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 727mgCarbohydrates: 20gFiber: 6gSugar: 2gProtein: 6g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Even though quinoa is a seed and it’s a low-glycemic ingredient, this Southwestern Quinoa Salad would be limited to phase 2 or 3 for the original South Beach Diet and it’s probably too high in carbs for traditional low-carb diet plans unless you follow the tips above to make a version that’s lower in carbs. But quinoa is gluten-free, vegan, low-fat, and high in protein, fiber, and nutrients.

Find More Recipes Like This One:
Use Salad Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This salad was first posted in 2012. It was last updated with more information in 2023.

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Quinoa Keto Bowl Recipe. Calorie, chemical composition and nutritional value.

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Nutritional value per 100 g

Content per serving			% of RSP
	Calories	124.4 kcal	-%
	Proteins	5.9 g	-%
	Fats	7. 1 g	-%
	Carbohydrates	7.7 g	-%
	Dietary fiber	2.5 g	-%
	Water	75.3 g	-%

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For those who are tired of buckwheat: 5 delicious recipes with quinoa

Quick and healthy – it’s not just about scrambled eggs and buckwheat. It’s time to diversify the diet, for example, quinoa. We have collected several recipes – from simple salads to exotic dishes.

Black quinoa and salmon

Recipe by Chef Sergei Andreychenko, Sartoria Lamberti

Ingredients:

Method of preparation:

1. Mix lemon zest, salt, cane sugar, fennel seeds, pink peppercorns and in the resulting marinate the salmon mixture for a day.

2. Boil the quinoa and cook the poached egg separately.

3. Put the boiled quinoa, salmon, sliced ​​avocado and poached egg in a deep dish, pour over the hollandaise sauce.

4. Garnish with chervil, lettuce mix, flax and chia seeds and sprinkle with pumpkin seeds on top.

Caramel Carrots with Hummus and Quinoa

Recipe by Chef Dmitry Pogorelov, Hamster Restaurant

Ingredients:

• Mini Carrot Confit – 200g
• Teriyaki – 10g
• Boiled Quinoa – 50g
• Pine Nuts – 10g
• Butter – 10g
• Hummus – 70 g
• Sour cream and feta sauce – 30 g
• Sprouts – 1 g

To make caramelized carrots:

• Carrots – 200 g
• Butter – 35 g
• Sugar – 8 g 9 0132
• Star anise — 1 g
• Zira — 1 g
• Dry curry – 1 g
• Salt – 2 g

For the preparation of sour cream and feta sauce:

• Sour cream 20% – 200 ml
• Feta – 130 g
• Grainy mustard – 20 g
• Salt according to to taste

Method of preparation:

1. To prepare caramelized carrots: peel them, cut off excess tops and mix with all ingredients. We place the resulting mixture in a vacuum bag and cook in the oven for two hours at a temperature of 82 degrees.
2. Put the carrots with the contents of the package in a saucepan and put on low heat, covering with a sheet of parchment. Separately, heat the hummus, as well as the quinoa with butter, where we add pine nuts, salt and pepper.
3. Add teriyaki to carrots with caramelized sauce, mix well and remove from heat.
4. Put the hummus and quinoa on a plate, then the carrots and pour over the caramel sauce. Along the edges, add the sauce of sour cream and feta, prepared from the indicated ingredients. We decorate with greenery.

Quinoa with beetroot and avocado

Chef Ruslan Zakirov’s recipe, Kuznyahouse restaurant

Ingredients:

• Quinoa — 30 g
• Raisins — 10 g
• Chicken broth — 60 g
• Roasted beetroot — 160 g
• Avocado puree – 50 g
• Olive oil – 20 g
• Seasoning – 1 g
• Salt – 1 g

Method:

9 0129 Soak the quinoa for 10-15 minutes. Then cook in chicken broth with raisins and spices.
1. Put the resulting mass into a dish, put the baked beets and avocado puree on top.
2. Spray with olive oil.

Squid with eggplant and quinoa

Chef Dmitry Eremeev’s recipe, Turandot restaurant

Ingredients:

• Cherry tomatoes – 17 g
• Shimi mushrooms ji — 17 g
• Boiled black quinoa — 10 g
• Wasabi Mashed Potato – 40g
• Battered Eggplant – 50g
• Cilantro to taste
• Squid fillet – 45 g

To prepare the squid sauce:

• Sweet and spicy sauce – 200 g
• Soy sauce – 35 g 9013 2
• Yuzu Sauce – 35 g

For cooking potato Wasabi puree:

• Potato – 150 g
• Butter – 7 g
• Cream 35% – 25 g
• Wasabi – 10 g

For cooking Quinoa:

• Quinoa – 1 tbsp.
• Water – 2 tbsp.
• Cuttlefish ink – 2 ml
• Salt and pepper to taste

Cooking method:

1. To prepare quinoa, thoroughly rinse the quinoa and cook in salted and peppered water until softened (about 15 minutes after boiling ). Then add cuttlefish ink, mix, remove from heat and let it brew under the lid for another 5 minutes.
2. Boil the peeled potatoes in salted water, then mash, add butter, cream, wasabi and beat thoroughly with a whisk.
3. Fry the squid fillet in vegetable oil (in a Teflon pan). At the end, be sure to add butter and a mix of sauces (sweet-spicy, soy and Yuzu).
4. Eggplant cut into large cubes, salt and leave for 30 minutes. After we wash, dry, roll in flour and fry in a large amount of oil.
5. Burning cherry tomatoes and shimji mushrooms.
6. Arrange mashed potatoes, squid fillets, quinoa, tomatoes, shimiji mushrooms and eggplant on a plate.
7. Decorate the finished dish with cilantro.

Salad with quinoa and vegetables

Chef Dmitry Pogorelov’s recipe, Hamster restaurant

Ingredients:

• Pickled zucchini – 20 g
• Cucumbers – 20 g
• Pea pods — 20 g
• Pickled cauliflower — 15g
• Pickled Peppers – 20g
• Quinoa – 65g
• Sprouts – 1g
• Pumpkin Seeds – 5g
• Tomatoes – 20g
• Wasabi sauce – 25 g
• Green basil – 6 g
• Olive oil – 10 ml
• Salt to taste

Method: Cook the quinoa in boiling salted water for 7 minutes.