The Ultimate Vegetarian Salad: Fresh, Filling and Flavor-Packed

Hello food lovers! As a seasoned plant-based chef, I'm all about sharing recipes for veggie meals that are as satisfying and nourishing as any meaty dish. Today I'm sharing my signature vegetarian salad - a crowd-pleasing combo of grains, beans, veggies and herbs that will leave you feeling full for hours. 

Follow along as I take you through toppings galore. By the end you'll be an expert salad builder whipping this dish together with ease. Bon appétit!

 Table of Contents

1. Mediterranean Quinoa Salad  

2. Equipment and Ingredients

3. Prep and Cooking Method  

 

4. Tossing and Serving  

5. Nutritional Breakdown

6. FAQs

7. Conclusion

 Mediterranean Quinoa Salad

Serves 4-6

Ingredients:  

- 1 cup quinoa, rinsed

- 2 cups vegetable broth

- 1 15oz can chickpeas, drained 

- 1 cucumber, diced

- 1 cup cherry tomatoes, halved

- 1/2 cup pitted kalamata olives

- 1/4 cup fresh basil, chopped

- 1/4 cup fresh mint, chopped

Dressing:

- 1/3 cup olive oil 

- 1/4 cup red wine vinegar

- 2 garlic cloves, minced

- 1 tsp dried oregano

- Salt and pepper to taste

Prep Time: 30 mins  

Cook Time: 15 mins

Difficulty: Easy

 Equipment and Ingredients 

- Medium saucepan

- Measuring cups/spoons

- Can opener 

- Knife and cutting board

- Salad bowl/serving platter

- Whisk

Look for heirloom tomatoes and cucumbers when in season. For optimal flavor, toast the quinoa before cooking to intensify its nutty taste.

 Prep and Cooking Method

1. Rinse quinoa in fine mesh strainer until water runs clear. Drain well.

2. In saucepan, bring broth to boil over high heat. Stir in quinoa, cover, reduce heat to low and simmer 15 mins until liquid is absorbed. 

3. Remove from heat and fluff with fork. Transfer to large salad bowl. 

4. Dice cucumber and halve cherry tomatoes. Chop herbs finely. 

5. Whisk olive oil, vinegar, oregano and garlic in small bowl until emulsified. Season to taste. 

6. Allow quinoa to cool before dressing to avoid sogginess.

Properly rinsed quinoa cooks fluffy and light. Browning it first adds robust nutty flavor but is optional.

 Tossing and Serving 

7. Add chickpeas, veggies, olives and fresh herbs to quinoa. Toss well to combine.

8. Drizzle dressing a little at a time while gently mixing until coated but not drowned. Taste and adjust seasoning. 

9. Serve salad at room temperature or chilled. Garnish with extra herbs if desired. 

10. Enjoy as a meal or side! Keeps well in fridge 3-4 days.

The Best Part - Nutritional Breakdown!

- Fiber and plant-based protein from quinoa and beans keeps you full for hours 

- Vitamins A, C and K from tomato, cucumber and herbs support immunity

- Heart-healthy fats from olive oil aid nutrient absorption

- Versatile recipe can accommodate any diet including vegan  

- Packed with antioxidants, anti-inflammatory compounds

Frequently Asked Questions: 

Q: What if I don't eat olives?

A: No problem! Substitute additional chickpeas, sun-dried tomatoes or roasted red peppers. 

Q: Can I prep any components ahead?  

A: Yes! The quinoa, chickpeas and vegetables can be prepped up to 3 days in advance. Toss together just before serving.

Q: Any tips for leftovers?

A: This salad keeps very well and tastes even better the next day. To prevent sogginess, layer ingredients separately in an airtight container rather than pre-mixing. 

conclusion

 You'll give this perfect make-ahead meal whether enjoyed all week long or packed for lunch. Experiment adding your favorite seasonal veggies or herbs too. Wishing you good health through delicious, plant-strong eating!