Quinoa-Herb Salad

This bright, refreshing salad brings together the fiber and plant protein of quinoa with the fresh flavor of Mediterranean herbs. Parsley, mint, cucumber, and lemon give it that classic tabbouleh-like freshness — but this version is gluten-free and cooks in under 20 minutes. Perfect alongside lamb, grilled vegetables, or fish, or as a make-ahead lunch.

Ingredients

• 1 cup quinoa (white, red, or tri-color)
• 2 cups water or low-sodium vegetable broth
• 1 tomato, diced
• 1/2 cucumber, diced
• 2 scallions, thinly sliced
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 2 tablespoons extra-virgin olive oil
• Juice of 1 lemon
• Kosher salt and freshly ground black pepper, to taste

Directions

1. Rinse the quinoa: Place the quinoa in a fine-mesh strainer and rinse under cold water for about 30 seconds. This removes the natural coating (saponin) that can make quinoa taste bitter.
2. Cook: In a small saucepan, combine the quinoa and water (or broth). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed.
3. Rest and fluff: Remove from heat and let sit covered for 5 minutes. Fluff gently with a fork and allow to cool slightly.
4. Combine the vegetables and herbs: In a large bowl, combine the tomato, cucumber, scallions, parsley, and mint.
5. Toss and dress: Add the quinoa to the bowl. Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss gently to combine.
6. Serve: Serve slightly warm or chilled. Great as a side dish or a light vegetarian main.

Nutrients

Quinoa is a complete plant protein containing all nine essential amino acids — a perfect Mediterranean-friendly alternative to bulgur for those who are gluten-free. It’s high in fiber, magnesium, and polyphenols that support metabolic and cardiovascular health. Combined with olive oil and herbs, this salad delivers anti-inflammatory and antioxidant benefits in every bite.

A serving of about 3/4 cup provides one Mediterranean whole grain point and one vegetable/herb point when paired with a protein.

Mediterranean Diet Points

• Whole grains: One Mediterranean Diet whole grain point — quinoa counts here as a high-fiber, nutrient-dense option.
• Herbs as greens: Parsley and mint add both flavor and phytonutrients — contributing to your daily vegetable points.
• Healthy fats: Olive oil delivers heart-healthy monounsaturated fats for satiety and absorption of fat-soluble nutrients.
• Balance: Combine with lamb, salmon, or chickpeas for a complete Mediterranean meal with protein, grains, and greens.