Creeach Fam Recipes

Mediterranean Quinoa Salad

Name: Mediterranean Quinoa Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 cup dry quinoa; Kosher salt; 1 cup quartered cherry tomatoes; 1 English cucumber, finely diced; 1 yellow bell pepper, finely diced; 15-oz can chickpeas, drained and rinsed; ¼ cup minced red onion (or shallot); 1 small garlic clove, grated; ½ cup finely chopped parsley (see Notes); ¾ cup feta crumbles; ½ cup sliced olives (I like mild green olives like Castelvetrano); 1 teaspoon dried oregano; 2 tablespoons lemon juice, plus zest of 1 lemon; 2 tablespoons Dijon mustard; 1 tsp honey or maple syrup; ¼ cup olive oil; Freshly ground black pepper (optional)

4 servings

분량

15 minutes

활동 시간

30 minutes

총 시간

요리 시작

재료

1 cup dry quinoa

Kosher salt

1 cup quartered cherry tomatoes

1 English cucumber, finely diced

1 yellow bell pepper, finely diced

15-oz can chickpeas, drained and rinsed

¼ cup minced red onion (or shallot)

1 small garlic clove, grated

½ cup finely chopped parsley (see Notes)

¾ cup feta crumbles

½ cup sliced olives (I like mild green olives like Castelvetrano)

1 teaspoon dried oregano

2 tablespoons lemon juice, plus zest of 1 lemon

2 tablespoons Dijon mustard

1 tsp honey or maple syrup

¼ cup olive oil

Freshly ground black pepper (optional)

방향

Rinse the quinoa using a fine mesh strainer, then drain it completely. Place it in a saucepan with 1 ¾ cups water and ¼ teaspoon kosher salt. Bring to a boil, then reduce the heat to low. Cover the pot and simmer where the water is just bubbling for about 15 to 18 minutes, until the water has been completely absorbed. (Check by pulling back the quinoa with a fork to see if water remains.) Turn off the heat and let sit with the lid on to steam for 5 minutes, then fluff the quinoa with a fork. (This step can be completed the day before; refrigerate the quinoa until ready to make the salad.)

If making the salad immediately after cooking the quinoa, here’s a trick: dump the quinoa onto a baking sheet and spread it in an even layer. Pop it in the freezer for 2 to 3 minutes until cooled to room temperature.

Meanwhile, prepare the vegetables noted in the ingredient list above. Mix them in a large bowl with the feta cheese, ¾ teaspoon kosher salt, and the dried oregano.

In a medium bowl, whisk together lemon juice and zest, Dijon mustard, and honey or maple syrup. Then whisk in the olive oil 1 tablespoon at a time until fully combined and an emulsion forms.

To the bowl with the seasoned vegetables and feta, add the quinoa and dressing. Season with black pepper if desired. Eat immediately, or marinate 30 minutes to 24 hours before serving (then taste and add additional salt if needed). Stores 3 to 5 days refrigerated.

영양 정보

1회 제공량

칼로리

546

지방 전체

25.3 g

포화 지방

6.8 g

불포화 지방

트랜스 지방

0 g

콜레스테롤

25 mg

나트륨

1095.8 mg

탄수화물 전체

63.7 g

식이섬유

10.3 g

총 당류

4.6 g

단백질

19.1 g