Discovering Mediterranean Quinoa Delight
My Favorite is Mediterranean Quinoa Delight and I remember the first time I made Mediterranean Quinoa Delight. It was one of those days when I was craving something fresh and flavorful but didn’t have hours to spend in the kitchen. I had just discovered a new quinoa recipe and thought, why not give it a Mediterranean twist? The idea of combining quinoa with vibrant vegetables and a tangy dressing seemed perfect for a quick, healthy meal. As I gathered my ingredients—quinoa, tofu, cucumbers, red peppers, and kalamata olives—I could already imagine how delicious it would be.
A Burst of Flavors and Colors
As the quinoa cooked and filled the kitchen with its nutty aroma, I prepped the vegetables and tofu. I remember the excitement as I chopped the crisp cucumbers, sliced the roasted red peppers, and crumbled the tofu. Mixing everything together, I marveled at the vibrant colors and fresh scents. The bright red peppers, deep green cucumbers, and rich kalamata olives created a beautiful mosaic. It felt like a celebration of the Mediterranean right on my kitchen counter.
The Perfect Dressing
Making the dressing was the finishing touch that brought everything together. I whisked together olive oil, red wine vinegar, and a splash of lemon juice, with Dijon mustard and a hint of maple syrup for sweetness. Adding minced garlic and a sprinkle of dried oregano completed the zesty blend. As I poured the dressing over the quinoa salad and tossed it gently, the mixture became even more colorful and enticing. The flavors melded perfectly, creating a dish that was as delightful to the palate as it was to the eyes.
A Crowd-Pleaser and a Keeper
When I served the Mediterranean Quinoa Delight, it was an instant hit. The tofu crumbles added a satisfying protein boost, and the dressing tied everything together beautifully. Friends and family couldn’t get enough of it, asking for the recipe and raving about the flavors. It quickly became a go-to dish for potlucks and picnics. It’s one of those recipes that feels like a little piece of sunshine in a bowl—simple, healthy, and full of Mediterranean charm.
Table of Contents
Chef’s Notes- Mediterranean Quinoa Delight
- For best results, press tofu for at least 15 minutes to remove excess moisture. This helps achieve a firmer texture and better flavor absorption. Use a tofu press or wrap the tofu in a clean kitchen towel and place a heavy object on top.
- Rinse quinoa thoroughly before cooking to remove its natural bitterness. Make sure the quinoa is fully cooked and fluffy. If it seems too dry after cooking, add a splash of water and fluff with a fork.
- Adjust the amount of lemon juice and maple syrup to balance the tanginess and sweetness according to your taste. The dressing should complement the salad without overpowering it.
- Allow the salad to sit for at least 30 minutes before serving to let the flavors meld together. For even better flavor, refrigerate it for 1-2 hours.
- Feel free to customize the salad with additional ingredients such as artichoke hearts, capers, pine nuts, chickpeas, or cherry tomatoes for extra flavor and texture variety.
Mediterranean Quinoa Delight
Dive into the vibrant flavors of the Mediterranean with this Quinoa Delight! It’s a fresh, satisfying dish that comes together in under 30 minutes. Perfect for potlucks, barbecues, or picnics, this salad is a crowd-pleaser even among non-vegans. The zesty dressing ties everything together beautifully, making it a must-try for your next gathering. Don’t miss out on this easy, tasty, and budget-friendly recipe!
4
servings15
minutes15
minutes320
kcal30
minutesKeep the screen of your device on
Ingredients
For the Salad
1 cup uncooked quinoa
1/2 medium red onion, diced
1 medium cucumber, diced
1/2 cup jarred roasted red peppers, sliced
1/2 cup pitted kalamata olives, sliced
1/4 cup fresh basil leaves, chopped
1 block (14 oz) extra firm tofu
For the Dressing
1/4 cup extra virgin olive oil
2 tablespoons red wine vinegar
1 tablespoon fresh lemon juice
1 teaspoon dijon mustard
1 teaspoon maple syrup
1/2 teaspoon dried oregano
1 clove garlic, minced
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Pinch of crushed red chili pepper flakes
Directions
- While the quinoa cooks, dice the red onion and cucumber. Slice the roasted red peppers and kalamata olives. Chop the fresh basil leaves.
- In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, dijon mustard, maple syrup, dried oregano, minced garlic, sea salt, black pepper, and crushed red chili pepper flakes until well combined.
- In a large mixing bowl, add the cooked and cooled quinoa along with the diced red onion, cucumber, sliced roasted red peppers, kalamata olives, and chopped basil.
- Pour the prepared dressing over the quinoa mixture and gently toss to combine all ingredients evenly.
- Taste and adjust seasoning if needed. Top with marinated tofu crumbles just before serving. Optionally refrigerate for 1-2 hours to allow flavors to meld.
Equipment
- chef’s knife
- cutting board
- mixing bowls
- measuring cups and spoons
Nutrition Facts
- Calories: 320kcal
- Carbohydrates: 35g
- Protein: 12g
- Fat: 16g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 450mg
- Potassium: 500mg
- Fiber: 5g
- Sugar: 4g
- Vitamin A: 10IU
- Vitamin C: 20mg
- Calcium: 8mg
- Iron: 15mg
FAQ- Mediterranean Quinoa Delight
Can I make this salad ahead of time?
Yes, this salad can be made ahead of time. Prepare the salad and dressing separately, and combine them just before serving to keep the ingredients fresh and crisp. It can be stored in the refrigerator for up to 3 days.
Can I substitute the tofu with another protein?
Absolutely! If you prefer, you can replace tofu with chickpeas for a soy-free option, or add grilled chicken or shrimp for a non-vegan alternative.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator. The salad will stay fresh for up to 3 days. Make sure to keep the dressing separate if you plan to store it for a longer time.
What can I use instead of quinoa?
If you want to switch things up, you can use couscous, bulgur wheat, or even farro as a substitute for quinoa. Just adjust the cooking times according to the chosen grain.
Can I make this recipe without nuts or seeds?
Yes, this recipe is nut-free. If you want to add a crunchy element, consider using toasted seeds (like pumpkin or sunflower) or additional vegetables instead.
