Mediterranean Quinoa Salad Meal Prep



Making the lemon tahini dressing is soo easy, and it goes with almost any salad! I've personally not tried a salad it hasn't gone with, and it's my go-to number one favourite when using quinoa as my base. It just gives the quinoa the best flavours. I can't get enough, it is probably why I've been meal-prepping quinoa salads like this for weeks now with no end in sight, and it's definitely because of this tahini lemon dressing quinoa combo! Amazingly, you'll have to try it to see for yourself.

I've been buying the Violife Greek-style now, and I love it; there's also Sainsbury's own brand of Greek-style vegan cheese, which is also super, though I do not live near their store atm, so I am sticking with Violife for now. You could also use homemade tofu feta, which is great to make in advance, and leave it in the fridge to marinate a day or two before using!

I served this meal with some spicy hummus I brought at the local market, and my homemade tzatziki which is simply grated cucumber in Greek-style oat yogurt, with lemon juice, minced garlic, fresh dill, and salt. I let this sit in the fridge over a few days and add it to my meals, or I add it to my meal preps such as with this quinoa salad and I find it's still perfectly good on the 4th day.

I used regular plain white quinoa for this recipe; you could opt for tri quinoa, black, or red quinoa; it's up to you, really. I find the price of quinoa is not cheap for the amount you get from my local supermarket; for comparison, it's currently £2 for 300g packet. 

So, with that in mind, I went on the hunt elsewhere to see if I could get it cheaper in a bigger packet, as I found I could get 1kg of organic white quinoa for £3.99!! Here's the link. Go check them out!

The benefits of quinoa are pretty astounding, and as a nutritionist, it is one of my favourite grains to recommend my clients start benefiting from. 

Here are the top five health-impacting reasons to include quinoa in your diet!

1. Aids with Weight loss

Amazingly, such a small amount of this tiny grain fluffs into a decent-sized serving that will keep you feeling full for a longer time compared to that of refined grains. Quinoa is also a source of complete plant-based protein, which aids in improving your metabolism and maintaining healthy blood sugar levels. Consuming quinoa and other whole grains reduce body fat efficiently, as it is easily digestible and low in saturated fat.

2. Bone Building

Quinoa is rich in magnesium which works for your bone health, and this mineral plays a role in the formation of bones. Quinoa is also high in protein, with around 8 grams per cup cooked, with all 9 of these essential amino acids that your body needs also serve as a building block for your bones. Studies show that both magnesium and manganese present in quinoa can help to prevent bone diseases such as osteoporosis.

3. Improves Skin

Quinoa is rich in vital B-vitamins, which help prevent age spots and other conditions related to skin pigmentation by reducing the deposits of dark melanin in the skin. All shows that consuming foods in their whole, unprocessed state will keep you looking and feeling younger as you age.

4. Heart Health

Healthcare professionals are now recommending quinoa as a food for those with heart issues. This is because quinoa is an excellent source of calories that doesn't increase cholesterol levels, unlike all animal products due to the amount of saturated fat and cholesterol they contain, which over time damages heart health. By opting for whole grains such as quinoa alongside legumes and veggies instead of meat, you can lower your cholesterol levels, reducing further damage to your heart.

5. Improves Metabolism

Quinoa is a fibre-rich food that is high in carbohydrates and low in fat; it also with high protein content and rich minerals. This is the perfect food to ramp up your metabolism and reduce the risk of metabolic syndrome, something that healthcare professionals see too often; this is the medical term for a combination of diabetes, high blood pressure (hypertension), and obesity. Adding quinoa to your daily diet in the place of refined grains can slow the progression of numerous diseases, as shown by multiple studies; it truly is a superfood to support your health and longevity.

Since quinoa is entirely gluten-free, it is the perfect food for those following a gluten-free diet. It also has excellent digestibility, decreasing the risks of developing an adverse reaction to quinoa for food-sensitive people.

Mediterranean Quinoa Salad Recipe

Serves 4

INGREDIENTS

• 1 quinoa cup, cooked
• 1 red bell pepper, sliced
• 1 tsp olive oil
• 1/4 cucumber
• 1/2 cup cherry tomatoes
• 1/2 cup olives
• 1/4 cup vegan feta, chopped
• 8 sun-dried tomatoes, rehydrated, chopped

Tahini dressing

• 2 tbsp tahini
• 1/2 lemons juice
• 2 tbsp apple cider vinegar
• 1 tsp oregano
• 1 tbsp nutritional yeast
• pinch of salt
• 1/4-1/2 cup water to reach desired thickness

Optional add-ins

• tzatziki, find the recipe here
• hummus, check out my red pepper hummus recipe here
• fresh herbs, I added dill and basil
• chili flakes
• salad greens of choice

METHOD

1. Cook your quinoa to packet instructions, make sure you rinse it well prior to cooking to remove any bitter taste.
2. Pan-fry sliced red peppers in olive oil until slightly charring, set aside.
3. Chop your tomatoes, and cucumber, set aside.
4. Make your tahini dressing by adding everything to a jar and shaking up.
5. Plate up your salad in bowls, tubs, or jars starting with quinoa, then roasted red pepper, cucumber, tomatoes, then top with vegan feta, olives, and sun-dried tomatoes. Add in your additional toppings of choice here as well.
6. Then, drizzle over your tahini dressing and serve or store for up to 3 days in the fridge as meal preps.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

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