Looking for a refreshing and nutritious dish that can brighten your day? This Mediterranean three-bean quinoa salad is packed with vibrant flavors and textures. It’s perfect for meal prep, picnics, or as a side dish at any gathering. The combination of beans, quinoa, and fresh veggies creates a wholesome salad that’s as satisfying as it is delicious.
With the earthy taste of quinoa and the delightful crunch of fresh vegetables, this salad is a colorful addition to your table. It’s not only nutritious but also incredibly versatile, making it easy to customize based on your preferences. You can enjoy it as a light lunch, a side dish, or even as a main course. Plus, it’s vegan and gluten-free!
Ingredients That Shine
The Mediterranean three-bean quinoa salad features an array of colorful ingredients that not only enhance its visual appeal but also contribute to its rich flavor profile.
Red kidney beans, black beans, and chickpeas form the foundation, offering protein and fiber that are essential for a balanced meal.
Adding cherry tomatoes brings a burst of sweetness, while diced cucumber adds a refreshing crunch. Finely chopped red onion contributes a slight sharpness that contrasts beautifully with the other ingredients.
The Heart of the Dish: Quinoa
Quinoa serves as the perfect base for this salad.
Known for its nutty flavor and fluffy texture, it absorbs the dressing wonderfully, ensuring that each bite is infused with taste.
Rich in protein and gluten-free, quinoa adds not just substance but also nutritional benefits to the salad, making it a wholesome option for any meal.
Crafting the Dressing
The dressing for this salad is a simple yet flavorful blend of olive oil, lemon juice, and dried oregano.
Whisking these ingredients together creates a light vinaigrette that perfectly complements the freshness of the vegetables and the heartiness of the beans.
This golden dressing coats the salad evenly, enhancing each component without overpowering them.
Preparation Techniques
Preparation is straightforward and quick, making it an ideal dish for busy days or gatherings.
Start by cooking the quinoa until it’s perfectly fluffy and let it cool.
Meanwhile, chop the vegetables and rinse the canned beans. Once everything is ready, simply toss them together in a large bowl, drizzle with the dressing, and mix gently to combine.
Serving Suggestions
This vibrant salad can be enjoyed in various ways.
Serve it as a light lunch, a hearty side dish, or even a main course for a nutritious meal.
For an extra touch, garnish with fresh parsley and accompany it with lemon wedges for added zest. Enjoy it chilled or at room temperature, making it perfect for picnics or potlucks!
Nutritional Benefits
This Mediterranean three-bean quinoa salad is not just visually appealing; it’s also packed with nutrition.
Each serving boasts a balanced amount of calories, protein, and healthy fats, making it a smart choice for those looking to maintain a healthy diet.
With the combined benefits of beans, quinoa, and fresh vegetables, this salad supports overall wellness while satisfying your taste buds.
A Wholesome Mediterranean Quinoa Salad Recipe
This Mediterranean salad features a delightful mix of three beans, fluffy quinoa, and a variety of fresh vegetables, all tossed in a light lemon vinaigrette. It’s bursting with flavor and has a refreshing taste that’s sure to please!
Ingredients
- 1 cup quinoa, rinsed and drained
- 2 cups water or vegetable broth
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 can (15 oz) black beans, rinsed and drained
- 1 can (15 oz) kidney beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Cook the Quinoa: In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until quinoa is fluffy and liquid is absorbed. Remove from heat and let it cool.
- Prepare the Vegetables: While the quinoa is cooling, chop the cherry tomatoes, cucumber, red onion, and parsley.
- Mix the Ingredients: In a large bowl, combine the cooked quinoa, chickpeas, black beans, kidney beans, chopped vegetables, and parsley.
- Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.
- Combine: Pour the dressing over the salad and toss gently to combine. Adjust seasoning if needed.
- Serve: This salad can be served immediately, but it’s even better after chilling in the refrigerator for at least 30 minutes to allow the flavors to meld.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Servings: 6 servings
- Calories: 200kcal
- Fat: 9g
- Protein: 9g
- Carbohydrates: 25g