Mediterranean Quinoa Salad

Packed with hearty quinoa, veggies, olives, beans, spinach, and a lemon garlic vinaigrette, this Mediterranean Quinoa Salad is a nutrient powerhouse. It is also one of my favorite things to eat on repeat! I love eating it with my creamy No Oil Hummus and some of these delicious multigrain crackers. You are going to love this salad for more than just its taste. Here’s why.

The Benefits of Quinoa

Quinoa is a highly nutritious grain-like seed that is native to the Andean region of South America. Here are some of the benefits of quinoa:

High in nutrients: Quinoa is rich in protein, fiber, vitamins, and minerals such as magnesium, potassium, iron, and zinc.
Gluten-free: Quinoa is naturally gluten-free, making it a great alternative for people with celiac disease or gluten intolerance.
Helps manage blood sugar levels: Quinoa has a low glycemic index, meaning it can help regulate blood sugar levels and improve insulin sensitivity.
May lower cholesterol levels: Quinoa contains soluble fiber, which can help lower LDL (“bad”) cholesterol levels in the blood.
May aid in weight loss: Quinoa is low in calories and high in protein and fiber, making it a filling and satisfying food that can help with weight loss.
Versatile and easy to prepare: Quinoa can be cooked and served in a variety of ways, from salads to side dishes to main courses, and it cooks quickly compared to other grains.

Overall, quinoa is a highly nutritious and versatile food that can be a valuable addition to a healthy diet.

Other Good For You Ingredients

Besides quinoa, this Mediterranean Quinoa Salad has a host of other nutrient dense ingredients such as:

Spinach

Spinach is a leafy green vegetable that is packed with nutrients and has many health benefits. Here are some of the benefits of spinach:

Rich in nutrients: Spinach is high in vitamins A, C, E, K, and B vitamins, as well as minerals such as iron, calcium, magnesium, and potassium.
May help prevent chronic diseases: Spinach is rich in antioxidants, which can help reduce inflammation and may help prevent chronic diseases such as heart disease, diabetes, and cancer.
Supports bone health: Spinach is a good source of calcium, magnesium, and vitamin K, all of which are important for strong and healthy bones.
May improve digestion: Spinach is high in fiber, which can promote healthy digestion and prevent constipation.
May promote healthy skin: Spinach contains vitamins A and C, which are important for healthy skin, and also contains antioxidants that may help protect skin from damage caused by the sun and environmental toxins.
May support healthy vision: Spinach contains lutein and zeaxanthin, two antioxidants that are important for healthy vision and may help protect against age-related macular degeneration.

Red Onion

Red onions contain a variety of antioxidants, including flavonoids, anthocyanins, and quercetin, which can help reduce inflammation and protect against chronic diseases such as heart disease and cancer.

Apple Cider Vinegar

Apple cider vinegar (ACV) has been used for centuries as a natural remedy and health tonic. It may also improve digestion by increasing the production of digestive enzymes and promoting the growth of healthy gut bacteria. It is the perfect ingredient for a healthy salad dressing in my opinion.

Kalmata Olives

Kalamata olives are a healthy and flavorful addition to a balanced diet. However, they are also high in sodium, so it’s important to consume them in moderation if you’re watching your salt intake. This recipe contains no added salt so they are the perfect “salty” add in and they add maximum flavor!

How Long Does Mediterranean Quinoa Salad Last In The Fridge?

I love making a big batch of this salad and eating it throughout the week. It will keep well in the fridge for up to 7 days. I love eating it with homemade tortilla chips or crackers and hummus. It also makes for an easy to pack lunch. You could even serve it over some crisp greens or in a wrap. I have never frozen this salad but I don’t think it would do well to freeze.