Description
This nutrient-dense, gluten-free evolution of the traditional Middle Eastern grain salad replaces bulgur with fluffy tri-color quinoa. Vibrant and fresh, it features crisp cucumber, juicy tomatoes, and a refreshing blend of parsley and mint. Infused with garlic and elevated by protein-rich hemp hearts, this salad retains its perfect texture even after refrigeration, making it an ideal choice for a healthy, satisfying meal prep.
Ingredients
1 cup tri-color quinoa
1 3/4 cups water or vegetable broth
1 teaspoon garlic powder
2 cups fresh parsley, chopped
1 cup fresh mint, chopped
1 small English cucumber, diced
1 small red onion, minced
1 1/2 cups cherry tomatoes, halved
1/4 cup hemp hearts
Extra virgin olive oil to taste
2 large lemons, juiced
Salt and pepper to taste
Instructions
Rinse the quinoa thoroughly using a fine-mesh strainer.
Combine quinoa, water or broth, and garlic powder in a medium pot over medium-high heat.
Bring to a boil, then cover and simmer on low heat for 15 minutes or until water is absorbed.
Remove from heat and let rest for 5 minutes before fluffing with a fork; cool completely.
In a large bowl, combine the cooled quinoa, parsley, mint, cucumber, onion, tomatoes, and hemp hearts.
Drizzle with olive oil and fresh lemon juice.
Season with salt and pepper, toss well to combine, and serve.
Notes
Ensure the quinoa is fully cooled before mixing with fresh herbs to prevent wilting. You can substitute red or white onion with green onions for a milder bite. This salad stores well in the refrigerator for up to 3 days.
- Prep Time: 20
- Cook Time: 15
- Category: Mediterranean Diet
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1.5 cups
- Calories: 245
- Sugar: 3g
- Sodium: 180mg
- Fat: 12g
- Saturated Fat: 1.5g
- Carbohydrates: 28g
- Fiber: 6g
- Protein: 8g
- Cholesterol: 0mg