Mediterranean Vegetable Salad

Mediterranean Vegetable Salad
Staff Writer
Quinoa Vegetable Salad
Graeme Gillies

Quinoa Vegetable Salad

This is one of those salads that you can eat as a meal on its own or as a side dish. It’s great for
backyard gatherings or a party as it really feeds a crowd.

Click here for Quinoa: What it is and How to Cook it

8
Servings
309
Calories Per Serving
Deliver Ingredients

Ingredients

For the salad

  • 1/2 Cup red quinoa, rinsed and drained
  • 1/2 Cup white quinoa, rinsed and drained
  • 2 Cups water
  • 1 Cup cooked peas
  • 1 Cup cooked green beans, chopped into large pieces
  • 1 Cup cooked corn kernals
  • 2 medium carrots, peeled and grated
  • 1/2 red pepper, deseeded and diced
  • 1/2 green pepper, deseeded and diced
  • 8 Ounces cherry tomatoes, halved
  • 1 medium red onion, finely chopped
  • 4 shallots or scallions, finely sliced

For the dressing

  • 3 Ounces extra-virgin olive oil
  • 1 clove garlic, finely grated
  • 1 Teaspoon Dijon mustard
  • 2 Tablespoons red wine vinegar
  • Salt and freshly ground black pepper, to taste

Directions

For the salad

Place the red and white quinoa in a small saucepan with the water, bring to the boil, then reduce the heat, cover and simmer for 10 minutes until all the water is absorbed. Remove from the heat and cool completely.

In a salad bowl, place the peas, beans, corn, carrots, capsicum, tomatoes, onion and shallots. Mix together and add the cooled quinoa.
 

For the dressing

Whisk together the olive oil, garlic, mustard, vinegar, and seasoning and pour over the salad. Toss well and leave for at least 30 minutes before serving to allow the flavors to combine.
 

Nutritional Facts

Total Fat
17g
24%
Sugar
9g
10%
Saturated Fat
10g
42%
Carbohydrate, by difference
35g
27%
Protein
6g
13%
Vitamin A, RAE
78µg
11%
Vitamin C, total ascorbic acid
14mg
19%
Vitamin K (phylloquinone)
8µg
9%
Calcium, Ca
71mg
7%
Choline, total
12mg
3%
Fiber, total dietary
5g
20%
Fluoride, F
1µg
0%
Folate, total
48µg
12%
Iron, Fe
5mg
28%
Magnesium, Mg
27mg
8%
Niacin
3mg
21%
Phosphorus, P
78mg
11%
Selenium, Se
4µg
7%
Sodium, Na
151mg
10%
Water
131g
5%
Zinc, Zn
1mg
13%

Mediterranean Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Mediterranean Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.