Merken The Greek Power Salad is a vibrant, protein-packed dish that brings the fresh flavors of the Mediterranean straight to your table. Combining hearty grains with crisp vegetables and a zesty homemade dressing, this salad is perfect for anyone seeking a nutritious lunch or a light, satisfying dinner that doesn't compromise on taste.
Merken This recipe is a powerhouse of plant-based nutrition, offering a satisfying texture and a bright flavor profile. Whether you're preparing it for a mid-week meal or a weekend gathering, it's a reliable dish that consistently delivers on freshness and energy.
Ingredients
- 1/2 cup uncooked quinoa, rinsed
- 1/2 cup dried green or brown lentils, rinsed
- 1 can (15 oz/425 g) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/4 red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup fresh parsley, chopped
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup extra-virgin olive oil
- 3 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- 1 tsp dried oregano
- 1/2 tsp sea salt
- 1/4 tsp freshly ground black pepper
Instructions
- 1. Cook the quinoa
- In a medium saucepan, combine quinoa with 1 cup water. Bring to a boil, reduce heat, cover, and simmer for 12–15 minutes, until water is absorbed. Fluff with a fork and let cool.
- 2. Cook the lentils
- In a separate saucepan, cover lentils with plenty of water. Bring to a boil, then reduce heat and simmer for 15–20 minutes until tender but not mushy. Drain and let cool.
- 3. Prepare the vinaigrette
- In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, minced garlic, dried oregano, salt, and pepper.
- 4. Assemble the salad
- In a large bowl, combine cooked quinoa, lentils, chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, olives, and parsley.
- 5. Dress the salad
- Pour the vinaigrette over the salad and toss gently to coat.
- 6. Add cheese
- Top with crumbled feta cheese, if using.
- 7. Serve or store
- Serve immediately or refrigerate for up to 3 days for flavors to meld.
Zusatztipps für die Zubereitung
To ensure the best texture, make sure to rinse the quinoa thoroughly before cooking to remove its natural bitter coating. When cooking the lentils, keep a close eye on the pot during the final minutes to ensure they stay tender and don't become mushy. Cooling the grains and legumes completely before adding the vegetables prevents the salad from becoming soggy.
Varianten und Anpassungen
For a fully vegan version, simply omit the feta cheese or replace it with a plant-based alternative. If you prefer a citrusy finish, swap the red wine vinegar for fresh lemon juice. For those looking for even more protein, this salad serves as an excellent base for grilled chicken or shrimp.
Serviervorschläge
This Greek Power Salad is wonderful when served with warm pita bread on the side. It also functions beautifully as a hearty side dish for grilled Mediterranean meats or as a standalone bowl for a healthy work lunch.
Merken Packed with fiber, protein, and fresh Mediterranean ingredients, this Greek Power Salad is a delicious way to fuel your day. Enjoy the crunch of the vegetables and the savory depth of the lentils and quinoa in every bite.
Häufige Fragen zum Rezept
- → Kann ich den Salat vorbereiten?
Ja, der Salat hält sich bis zu 3 Tage im Kühlschrank. Am besten bewahren Sie das Dressing separat auf und vermischen es erst vor dem Servieren, damit der Salat knackig bleibt.
- → Ist dieser Salat für Veganer geeignet?
Der Salat ist vegetarisch und kann leicht veganisiert werden, indem Sie den Feta-Käse weglassen oder durch eine pflanzliche Alternative ersetzen.
- → Welche Alternativen gibt es für die Zutat Essig?
Sie können den Rotweinessig durch Zitronensaft ersetzen, um einen frischeren, zitronigen Geschmack zu erhalten. Dies passt hervorragend zur mediterranen Geschmacksrichtung.
- → Wie koche ich Quinoa und Linsen am besten?
Quinoa braucht etwa 12-15 Minuten in kochendem Wasser, Linsen etwa 15-20 Minuten. Beide sollten gar, aber noch fest sein. Nach dem Kochen vollständig abkühlen lassen.
- → Kann ich Protein hinzufügen?
Absolut! Sie können gegrilltes Hähnchen, Garnelen oder zusätzliche Nüsse hinzufügen. Dies macht den Salat noch sättigender und proteinreicher.
- → Welche Allergeninformationen sind wichtig?
Der Salat enthält Milchprodukte (Feta-Käse) und Senf im Dressing. Kichererbsen können in Einrichtungen verarbeitet werden, in denen auch andere Allergene vorhanden sind. Überprüfen Sie die Etiketten bei entsprechender Überempfindlichkeit.