Mediterranean Vegetable Salad With Grains

Gerri French, MS/RD, CDE

March 2006

This salad combines a small amount of wild rice and quinoa for a wonderful texture when mixed with vegetables.

It can be served warm or at room temperature. Cooked chicken or seafood such as crab, shrimp or scallops can be added to make it a complete meal.

Quinoa (pronounced “KEEN-wah”) is considered a “super” grain, since it contains more high-quality protein than most other grains. An ancient grain, it fits into our modern lifestyle especially because it cooks in about 15 minutes. Quinoa must be rinsed well before cooking to remove any residue of saponin, a bitter coating that protects the grain from birds and insects when it is growing.

Quinoa, like rice, is cooked with a ratio of one part grain to two parts water, but with cooking, quinoa increases three to four times in volume.

Ingredients & Methods

Makes 4 servings

Mediterranean Vegetable Salad With Grains

Dressing

2 tablespoons olive oil

2 tablespoons lemon juice

1 teaspoon water

¼ teaspoon dried oregano

¼ teaspoon dried mint

1 teaspoon finely minced fresh basil or ½ teaspoon dried basil

Optional: 1 teaspoon prepared mustard

Salad

2 cups spinach, Swiss chard or other greens, cleaned and cut into strips

½ cup chopped marinated artichoke hearts (6.5-ounce jar), drained; reserve marinade for later use

¼ cup sliced olives

½ cup cherry tomatoes, halved, or ½ cup chopped sun-dried tomatoes that were marinated in oil and drained before use.

1 teaspoon finely chopped fresh parsley

¼ cup cooked quinoa or brown rice

¼ cup cooked wild rice

¼ cup toasted pine nuts

½ cup crumbled feta cheese or fresh goat cheese

Nutrition at a Glance (per serving)
Calories	200
Total fat	15g
Saturated fat	3g
Total carbohydrate	11g
Dietary fiber	2g
Protein	6g

Method:

In a large bowl, whisk together the dressing ingredients. Add spinach and mix well. Add artichoke hearts, olives, tomatoes and parsley, tossing all ingredients together.
Add quinoa and wild rice and fluff with a fork
Sprinkle with pine nuts and feta cheese.

This salad can be prepared in advance; add the pine nuts and feta cheese at time of serving.

Serving Suggestion:

Add other vegetables such as chopped roasted bell peppers, sliced mushrooms, cucumbers, red, white or green onions, grated carrot, lettuce, shelled edamame (green soybeans), garbanzo beans, lentils or other dried, cooked beans.

Add grilled or poached chicken, or seafood such as crab, shrimp, scallops or sardines.

Mediterranean Vegetable Salad With Grains

Ingredients & Methods

Mediterranean Vegetable Salad With Grains

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