Description
Mediterranean quinoa salad celebrates fresh ingredients with Mediterranean flair, blending crisp vegetables, protein-rich quinoa, and zesty herbs. Nutritious layers of flavor invite you to savor each colorful bite, creating a light yet satisfying meal perfect for summer gatherings.
Ingredients
Scale
Grains and Rice:
- 1/2 cup cooked quinoa
- 1/2 cup cooked farro
- 1/2 cup cooked black rice
Vegetables and Fruits:
- 1/2 butternut squash
- 3 cups arugula
- 1/4 cup pomegranate seeds
- 1 tablespoon (15 milliliters) lemon juice
Proteins, Nuts, and Dressing:
- 3.5 ounces (100 grams) feta cheese
- 1/4 cup pine nuts
- 1 tablespoon (15 milliliters) honey
- 1/2 tablespoon (7.5 milliliters) whole grain mustard
- 1/2 tablespoon (7.5 milliliters) Dijon mustard
- 3 tablespoons (45 milliliters) olive oil
Instructions
- Prepare the roasted squash by coating diced pieces with olive oil, then season with salt and pepper. Spread evenly on a baking sheet and roast at 400°F for 25-30 minutes until golden and tender.
- While squash roasts, cook grains according to package instructions and let cool to room temperature.
- Create a vibrant base by spreading fresh arugula on a large serving platter.
- Arrange cooled grains over the arugula in an even layer.
- Carefully scatter roasted squash pieces across the grain mixture.
- Sprinkle pomegranate seeds generously over the salad for bright color and tangy flavor.
- Crumble feta cheese across the top for creamy texture.
- Garnish with toasted nuts for added crunch and depth.
- Prepare the dressing by vigorously whisking honey, Dijon mustard, whole grain mustard, fresh lemon juice, and olive oil until emulsified and smooth.
- Drizzle dressing over the salad immediately before serving to maintain the salad’s crisp texture.
Notes
- Watch squash closely to prevent burning, aiming for golden edges and tender center for maximum flavor development.
- Quinoa, farro, or barley work wonderfully as alternative base grains, each bringing unique texture and nutritional profile.
- Prepare roasted squash and dressing separately, storing in refrigerator up to 2 days before assembling salad for convenient meal prep.
- Swap feta with nutritional yeast for vegan version, or use gluten-free grains for celiac-friendly option.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Snacks
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 391 kcal
- Sugar: 7 g
- Sodium: 315 mg
- Fat: 26 g
- Saturated Fat: 5 g
- Unsaturated Fat: 20 g
- Trans Fat: 0 g
- Carbohydrates: 27 g
- Fiber: 5 g
- Protein: 10 g
- Cholesterol: 14 mg