Mediterranean Salad: A Quick Lunch

— Written By
en Español

El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.

Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.

English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.

Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.

Collapse ▲

Pack lunch made easy! The best way to ensure nutrition on our plate is to plan ahead for days we’re busiest and most likely to go for unhealthy, fast choices. This salad is a great solution for our on-the-go food choices. It’s easy to throw together, full of nutrition that fuels us, keeps well refrigerated for up to four days, and packs for lunch without a fuss. Watch the video below and read on for recipe details.

Mediterranean Salad

Ingredients

  • 2 cups water
  • 1 cup quinoa, rinsed
  • 1 pint (2 cups) small variety tomatoes, halved
  • 1 large bell pepper, chopped
  • 1 large cucumber, chopped
  • 1 cup Kalamata olives, pitted
  • 1 can garbanzo beans (chickpeas), drained and rinsed

Dressing

  • 1/2 cup freshly squeezed lemon juice
  • Up to 1 cup extra-virgin olive oil
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon salt

Instructions

  1. Cook quinoa according to package and allow to cool while prepping vegetables.
  2. Once vegetables are prepared accordingly (see above) and quinoa has cooled, place quinoa in large mixing bowl. Top quinoa with tomatoes, bell pepper, cucumber, Kalamata olives, and garbanzo beans.
  3. In a separate bowl, whisk together lemon juice, your preferred amount of olive oil (up to 1 cup), salt, and pepper.
  4. Pour dressing over the contents in your large mixing bowl. Toss with a spoon or spatula to coat all ingredients in dressing and combine evenly.
  5. Serve and enjoy!

Note: This salad keeps well up to four days in the refrigerator, perfect for packed lunches throughout the week. If you are not a fan of garbanzo beans, try cooked, shredded chicken as a protein option.

This recipe adapted from the “Mediterranean Veggie Bowl,” found in 5-Ingredient Mediterranean Cookbook by Denise Hazime.

Written By

Amanda Butalla, N.C. Cooperative ExtensionAmanda ButallaExtension Agent, Family and Consumer Sciences Call Amanda Email Amanda N.C. Cooperative Extension, Ashe County Center
Updated on Sep 9, 2020
Was the information on this page helpful? Yes check No close
Scannable QR Code to Access Electronic Version