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Mediterranean Quinoa Salad

Bowl of quinoa, tomatoes, cucumber, bell pepper and parsley.
The Benefits

Quinoa: This healthy and naturally gluten-free grain, although technically a seed, may help improve gut health, improve blood sugar levels and assist in weight loss.

Fiber - Folate - Iron - Magnesium - Potassium

Bell Pepper: This sweet and crunchy fruit may improve eye health, reduce inflammation within the body and prevent anemia.

Antioxidants - Vitamin B6 & C - Iron

Cucumber: This green fruit made of mostly water may help boost digestion, lower blood sugar, promote brain health and detoxify the body.

Vitamin B, C & K - Copper - Magnesium - Potassium - Phosphorus

Tomato: This juicy red gem may help fight inflammation, boost your immune system and reduce your risk of heart disease and cancer.

Vitamin A, C & K - Folate - Fiber - Potassium

Mint: This popular aromatic herb may help improve digestion problems, relieve indigestion, improve brain function and promote oral health.

Vitamin A, B & C - Calcium - Iron - Manganese - Phosphorus

The Recipe


1.5 cup rainbow quinoa, sub. any other kind

4 Persian cucumbers, diced

1 small red onion, diced

3 cloves of garlic, minced

1 large tomato, deseeded & diced

Italian flat leaf parsley, finely chopped

mint, finely chopped

1/4 cup olive oil

1/4 red wine vinegar

1 lemon, juiced

salt & pepper

arugula, optional


1) Prepare the quinoa per instructions on the packaging. Meanwhile, chop, mince, dice all the mix-ins and set aside.

2) Assemble the dressing by whisking the olive oil, red wine vinegar, lemon juice, salt and pepper in a cup or bowl. 3) Make the salad. Once the quinoa has finished cooking, transfer to a large bowl and allow to cool for 5-10 minutes. Toss in all prepared ingredients and combine. Drizzle over the dressing and give it one last mix before serving.

4) Serve and enjoy!

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