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Vegan Mediterranean Quinoa Salad

Mediterranean Quinoa Salad ~ The perfect summery dish! It's fresh, satisfying and takes less than 30 minutes to make too. 
Course Salad, Side
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 8
Calories 233kcal

Ingredients

  • ½ block extra firm tofu , pressed & crumbled (*see note)
  • 1 ½ cups quinoa , uncooked
  • ½ cup red onion , diced small (sub green onion)
  • 1 large cucumber , diced
  • 12 oz jar roasted red pepper , cut into short strips (sub 1 cup diced bell pepper)
  • ½ cup kalamata olives , halved or sliced
  • ½ cup fresh basil , chopped (sub mint)

Dressing

  • cup olive oil , extra virgin
  • ¼ cup red wine vinegar
  • 2-3 tablespoons fresh lemon juice
  • 1 ½ tablespoons dijon mustard (sub yellow)
  • 1 ½ teaspoons pure maple syrup , or preferred sweetener
  • 2-3 teaspoons dried oregano
  • 1 clove garlic , minced
  • 1 teaspoon sea salt , more to taste
  • Fresh-cracked pepper , to taste
  • ½ teaspoon crushed red chile pepper (optional)

Instructions

  • In a medium pot, add the quinoa to 3 cups of low-boiling water (add a pinch of salt). Put lid on top. Cook until liquid is gone and quinoa is fluffy. This usually takes about 15-20 minutes to cook. Remove from heat and fluff with fork. Set aside to cool. (You can spread it out on a tray to cool faster)
  • In a small-medium bowl, whisk all the dressing ingredients together. Adjust flavors as needed. It might taste a little tangy or salty, but it will be spread over a lot of quinoa and veggies, so keep that in mind. Set aside. 
  • Lightly sprinkle the crumbled tofu with salt, and pour 1-2 tablespoons of dressing on top. Gently work it in with your fingers to coat. If you'd like a tangier flavor, add a small amount of lemon juice. Set aside.
  • In a large bowl, add the cooled quinoa, onion, cucumber, olives, roasted pepper and basil. Pour the dressing over everything and gently toss to combine. Taste for seasoning and adjust as needed. Top with the tofu crumbles when you're ready to serve.
  • You can also place in the fridge for 1-2 hours to let the flavors marinate a little more (keep tofu separate until ready to serve). Taste again before serving. If needed, add a few squeezes of lemon, and a splash of olive oil to moisten. You can top with vegan parmesan, pine nuts, more basil and fresh-cracked pepper. Enjoy! Holds up nicely in the fridge for 2-3 days. 

Notes

  • Extra-firm tofu - this is used for the vegan feta, but you can skip this step if you find a store-bought variety. Violife and Follow Your Heart are both delish!
  • Pressing Tofu: wrap tofu in a few paper towels and place on a flat plate. Add another plate on top of tofu and add a heavy pan or book on top. Let it drain for 15 minutes. You can also press it overnight in the fridge to make it even quicker. If you don't have time to press the tofu, just wrap the tofu in paper towels and gently squeeze out as much water as you can. Don't press too hard. 
  • To save time, you can roasted peppers that are pre-sliced. If some slices are too long, just cut them in half. 

Nutrition

Serving: 1(1.25 cups) | Calories: 233kcal | Carbohydrates: 32g | Protein: 7g | Fat: 12g | Saturated Fat: 1g | Sodium: 379mg | Potassium: 311mg | Fiber: 3g | Sugar: 1g | Vitamin A: 360IU | Vitamin C: 23.5mg | Calcium: 50mg | Iron: 2.1mg