This Mediterranean salad is very filling, especially if you add the chickpeas or make it alongside Walnut Falafels. I think the lemon and garlic dressing ties it all together.
This is a play on a bulgur salad I used to make. Now that I am gluten-free, I use quinoa, oat groats or brown rice to make it. Making it all veggie by using cauliflower rice is a great tasting option as well.
The dressing is also one you could easily whisk together at the beginning of the week to have on hand for green salads throughout the week.
This recipe makes enough for 5 main dishes, or is a great one to make during your weekly prep time and then portion out for the week. It holds up well and would last covered and sealed for up to 5 days. It’s a wonderful one to portion into jars for the week and then pack in extra greens on top so that you have a salad meal ready to go. Easy grab-n-go, so you’re not tempted by the drive through.
It also makes a great summer dinner for the family. I hope you enjoy it.
- mixing bowl
- small saucepan
- Cutting board
- sharpened chef's knife
For the Salad:
- 1 cup quinoa, oat groats, millet or rice
- 2 ½ cups water
- 1 bell pepper, diced
- 1 cup cherry tomatoes, quartered
- 1 cup zucchini, diced
- 1 stalk of broccoli
- 1/4 cup red onion, diced
- 1/2 cup parsley, minced
- 2 cans chickpeas, drained and rinsed optional
For the Dressing:
- 1/4 cup fresh squeezed lemon juice
- 1/4 cup olive oil
- 2 Tbsp water or white wine vinegar
- ½ tsp Dijon mustard
- 2-3 garlic cloves, minced or pressed
- 1/2 tsp salt and ground pepper
For the dressing:
- Whisk together dressing ingredients in a small bowl and let sit so flavors meld while making the salad.
For the salad:
- Combine grain and water in a small saucepan and bring to a boil. Lower heat, cover and simmer according to grain directions. usually cooking quinoa for 10-15 minutes, taking off the heat and and letting it steam, covered for 5 minutes. Oat groats and rice will take longer, about 25-30 minutes, just don't cook until its mushy. You want it to be separate grains, not sticky and a little chewy. If using cauliflower rice, you can lightly steam it or use it raw.
- While grain is cooking, prep the vegetables. Dice the onion, pepper and zucchini. Quarter the tomatoes. Cut the florets from the broccoli stem into small bit size pieces. Peel the remaining stem to remove the thick outer fiber and then dice the crunchy inner stem of the broccoli. Remove the leaves from the parsley stems and mince.
- Combine vegetables and chickpeas, if using, in a mixing bowl, toss to combine.
- When the grain is tender, drain any remaining water from the pan and add grain to the vegetables and let cool.
- Add half the dressing and toss to completely coat the salad. Enjoy the salad at room temperature. Add more dressing before serving or pass with the salad.