low fodmap ✓ | vegan ✓| gluten-free ✓ | soy-free ✓ | yeast-free ✓ | vegetarian ✓ | egg-free ✓ | dairy-free ✓
If you love Mediterranean flavors then this Mediterranean Quinoa Salad is for you.
Mediterranean Quinoa Salad Recipe
This salad is flavorful, light, quick and simple to make and so delicious!
What ingredients you will need to make this Mediterranean Quinoa Salad:
- quinoa
- cucumber
- scallions
- roasted red peppers
- sun-dried tomatoes
- fresh basil
- chickpeas
- lemon juice
- olive oil
- dijon mustard
- maple syrup
- olives
- vegan feta cheese
How to make this Mediterranean Quinoa Salad?
This salad is incredibly easy to make, and there are only 4 steps that you will need to follow:
STEP 1 – COOK THE QUINOA
- First rinse the quinoa under running water for at least 30 seconds. This step removes any bitterness on the outside of the quinoa.
- Then we will add it to a saucepan together with 2 cups of water.
- We will let it boil over medium heat for about 10min.
STEP 2 – PREPARE THE REST OF THE INGREDIENTS
Chop the cucumber, scallions, roasted red peppers, sun-dried tomatoes, and a few fresh basil leaves. And add them to a big salad bowl together with the chickpeas.
STEP 3 – MAKE THE SALAD DRESSING
- To a small jar add lemon juice, olive oil, dijon mustard and maple syrup.
- Now cover the jar with a lid and shake until incorporated.
STEP 4 – ASSEMBLE
By now the quinoa should be done, let it cool for a few minutes, then add it to the salad bowl. Drizzle about 1/2 of the dressing, then add olives and feta cheese. Mix everything to combine and serve.
FODMAP tips:
Use only the green parts of the scallions.
Canned chickpeas are FODMAP friendly at 42g per serving. This recipe requires 170 but serves 4. Just make sure to drain and rinse the chickpeas before using them.
Sun-dried tomatoes are low FODMAP in 8g per serving, this recipe requires only 15g and serves 4.
Mediterranean Quinoa Salad
Ingredients
- 180 g (1 cup) quinoa
- 2 roasted red peppers
- 1 scallion
- 15 g (¼ cup) sun dried tomatoes
- basil leaves
- 170 g (1 cup) canned chickpeas
- 80 g vegan feta cheese
- 1/2 cup olives
To Make the dressing:
- 3 tbsp lemon juice
- 80 ml (⅓ cup) olive oil
- 1 tbsp dijon mustard
- 1 tsp Maple Syrup
Instructions
- First rinse the quinoa under running water for at least 30 seconds. This step removes any bitterness on the outside of the quinoa. Then we will add it to a saucepan together with 2 cups of water. Let it boil over medium heat for about 10min.
- Chop the cucumber, scallions, roasted red peppers, sun-dried tomatoes, and a few fresh basil leaves. And add them to a big salad bowl together with the cooked chickpeas.
To make the salad dressing:
- To a small jar add lemon juice, olive oil, dijon mustard and maple syrup. Now cover the jar with a lid and shake until incorporated.
Assamble:
- By now the quinoa should be done, let it cool for a few minutes, then add it to the salad bowl. Drizzle about 1/2 of the dressing, then add olives and feta cheese. Mix everything to combine and serve.
