A vibrant, fresh salad that's packed with flavour and nutrients.

The Mediterranean diet is renowned for its emphasis on fresh, wholesome, and nutrient-dense ingredients, making it one of the healthiest dietary patterns in the world. This quinoa salad aligns beautifully with Mediterranean principles, combining vibrant vegetables, heart-healthy fats, plant-based protein and fresh herbs to create a dish that’s both delicious and nourishing.

**Mediterranean Flavour Inspiration:**

**Fresh Vegetables:** Ingredients like cherry tomatoes, cucumber and red onion are staples in Mediterranean cuisine, celebrated for their freshness and crunch.
**Herbs & Olives:** Parsley, mint and Kalamata olives provide the bold, aromatic flavors characteristic of the region.
**Feta Cheese:** Optional but quintessentially Mediterranean, feta adds a creamy, tangy element that pairs perfectly with the other ingredients.
**Bright Dressings:** A simple yet zesty combination of olive oil, lemon and vinegar is a hallmark of Mediterranean salads, enhancing the natural flavours without overpowering them.

Why It’s So Healthy:

Rich in Nutrients:

Quinoa is a complete protein, containing all nine essential amino acids, and is also rich in fibre, iron and magnesium.
The vegetables are packed with vitamins, antioxidants and hydration.

Heart-Healthy Fats:

Olive oil and olives contribute monounsaturated fats, which support cardiovascular health and reduce inflammation.

Plant-Based Protein & Fibre:

Chickpeas are an excellent source of plant-based protein and fibre, promoting satiety and gut health.

Anti-Inflammatory Properties:

Fresh herbs like parsley and mint provide antioxidants and compounds that may reduce inflammation and support detoxification.

Low Glycemic Index:

This salad is low on the glycemic index, helping to maintain stable blood sugar levels.

Cultural Significance:

The Mediterranean diet is more than a way of eating; it’s a lifestyle rooted in the traditions of countries bordering the Mediterranean Sea. Meals are often communal, savoured slowly and made with fresh, seasonal, and locally sourced ingredients. This salad encapsulates these values by combining simple, wholesome foods in a way that’s satisfying and deeply nourishing.

Whether you enjoy it as a quick lunch, a side dish, or a light dinner, this salad is a celebration of Mediterranean simplicity and the health benefits that come with it.

**What you need:**

**Ingredients:**
1 cup quinoa, rinsed
2 cups water
1½ cups cherry tomatoes, halved
1½ cups cucumber, diced
1 cup chickpeas, cooked and rinsed or a tin of chickpeas rinsed
½ cup Kalamata olives, pitted and halved
½ small red onion, finely diced
1 cup fresh parsley, chopped
½ cup fresh mint, chopped
¼ cup crumbled feta cheese (optional, or substitute with vegan feta)
**Dressing**:
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
1 clove garlic, minced
½ teaspoon dried oregano
Salt and freshly ground black pepper, to taste

Instructions:

Cook the quinoa:
Combine the quinoa and water in a medium saucepan. Bring to a boil, reduce the heat, cover, and simmer for 15 minutes or until the water is absorbed. Remove from the heat, fluff with a fork, and let it cool.
Prepare the vegetables:
In a large bowl, combine the cherry tomatoes, cucumber, chickpeas, olives, red onion, parsley and mint.
Make the dressing:
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, salt and pepper.
Assemble the salad:
Add the cooked quinoa to the vegetable mixture. Pour the dressing over the salad and toss gently to combine.
Add the finishing touches:
Sprinkle with feta cheese, if using and give it a final toss. Adjust seasoning to taste.
Serve:
Enjoy immediately, or refrigerate for up to 3 days for flavours to meld. This salad makes a perfect lunch, side dish, or light dinner.

Optional Variations:

Add roasted red peppers or sun-dried tomatoes for extra depth.
Include a handful of toasted pine nuts or almonds for a nutty crunch.
Swap chickpeas with black beans or white beans for a different twist.

Feel free to personalise the recipe further to suit your style!

References (Harvard Style)

Chao, A., et al. (1994). Alcohol consumption and risk of colon cancer. American Journal of Epidemiology, Available here.
Boffetta, P., & Hashibe, M. (2006). Meta-analysis of alcohol and colorectal cancer. International Journal of Cancer, Available here.
Seitz, H.K., et al. (2001). Alcohol and nutrients in relation to colon cancer. Tandfonline,Available here.