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Flavor-packed lunch recipe for 2 – Mediterranean Quinoa Salad.  Crunchy and nutritious bell pepper and cucumber mixed with plant protein-rich quinoa and chickpeas, and heart-healthy olives tossed with a lemony, herby olive oil dressing for a lunch that is easy to make.

Pin Mediterranean Quinoa Salad here!

Mediterranean Quinoa Salad - Easy Lunch #lowFODMAP #glutenfree #dairyfree #vegan #vegetarian

Watch my segment sharing 3 Simple, Nutritious Lunch Recipes on Indy Style here!

While it’s definitely January and still winter here in Indiana (although Tuesday it was sunny and 50 degrees!), I have been craving all the fresh, crisp foods.

I mentioned on Wednesday, that several of you were asking for lunch recipes…so here is another! This Mediterranean Quinoa Salad is super simple to make, is two servings (perfect for you and a friend/loved one or one for today and one for tomorrow!) and packed with flavor, texture, and nutrient-rich foods 🙂

Mediterranean Quinoa Salad - Easy Lunch #lowFODMAP #glutenfree #dairyfree #vegan #vegetarian

And while I ultimately created these lunch recipes for YOU, I did have a little selfish motivation behind them as well.  I often repeat the same lunch over and over because it’s so EASY, I think it tastes good and it makes it easier/quicker to prepare (which is usually an important key when I am hungry that time of day!).

I needed a midday meal refresh, and the herbs and flavor combinations in my Mediterranean Quinoa Salad fit the bill.

Mediterranean Quinoa Salad - Easy Lunch #lowFODMAP #glutenfree #dairyfree #vegan #vegetarian

Nutrient-Packed Ingredients

Quinoa: A plant-based complete protein (that means it contains all the essential amino acids our body doesn’t make)

Bell Pepper: Very high in vitamin C – contain more vitamin C than an orange!

Cucumbers: Hydrating, this vegetable contains about 96% water.

Chickpeas: Good source of fiber, plant protein and B vitamins

Olives and olive oil: Monounsaturated fats (the heart healthy fats!)

Food Allergies and Intolerances

This recipe is naturally gluten free and dairy free.

If you are completing the low FODMAP elimination diet to identify trigger foods, or if you are sensitive to FODMAPs Mediterranean Quinoa Salad recipe has been made with ingredients in low FODMAP amounts according to the Monash University App.

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Mediterranean Quinoa Salad - Easy Lunch #lowFODMAP #glutenfree #dairyfree #vegan #vegetarian

Mediterranean Quinoa Salad


  • Author: Tara Deal Rochford
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2 servings 1x

Description

Flavor-packed lunch recipe for 2 – Mediterranean Quinoa Salad.  Crunchy and nutritious bell pepper and cucumber mixed with plant protein-rich quinoa and chickpeas, and heart-healthy olives tossed with a lemony, herby olive oil dressing for a lunch that is easy to make.


Scale

Ingredients

1 cup cooked and cooled quinoa*

1/2 cup chopped black olives

1/2 cup garbanzo beans, chickpeas (rinsed for about 1 minute to reduce sodium)

1/2 cup chopped cucumber

1/2 bell pepper, chopped, any color

1 Tbsp extra virgin olive oil

2 lemons, juiced

2 tsp oregano

1/2 tsp salt

1/4 tsp black pepper


Instructions

In a large bowl combine the quinoa, black olives, chickpeas, cucumber, and bell pepper. Mix until combined.

In a small bowl, combine the olive oil, lemon juice, oregano, salt, and pepper. Mix into the quinoa vegetable mixture.


Notes

*Cook 1/2 cup of uncooked quinoa in 1 cup of water. Cover the pan with a lid and bring to a boil. Reduce heat to low and allow to simmer for about 20 minutes.  Allow to cool thoroughly before making the recipe.

This recipe would pair well with dark leafy greens for an added nutrient boost as well as tuna chicken or tofu/tempeh for an extra protein boost.

The ingredients in this recipe are used in low FODMAP amounts according to the Monash University App, but this recipe has not been tested for FODMAP content.

  • Category: lunch
  • Method: no cook

Nutrition

  • Serving Size: 1/2 recipe
  • Calories: 298
  • Fat: 14 g
  • Carbohydrates: 39 g
  • Fiber: 8.2 g
  • Protein: 8.2 g

Keywords: low fodmap, gluten free, dairy free, lunch, easy lunch, healthy lunch, vegan, vegetarian

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  1. Hi Tara,
    I have an issue with texture when eating foods. I don’t like chickpeas because they are hard and crunchy. Is there anything I can to do change the texture?
    Thanks Brenda

    • Hi Brenda! I completely understand having issues with texture. Luckily chickpeas out of the can or when made homemade are really soft and don’t have a crunchy texture at all!

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