Plant-Based Mediterranean Power Salad with Lemon Vinaigrette

Plant-Based Mediterranean Power Salad with Lemon Vinaigrette

 

 

Packed with fiber, healthy fats, and plant-based protein, this colorful salad makes a vibrant lunch or dinner for spring. It’s full of fresh herbs, seasonal greens, and satisfying ingredients to nourish you from the inside out.

Salad: 

• 1 cup red quinoa, uncooked

• 2 cups water

• 1 pint cherry tomatoes

• 1 cup dried cherries (plumped in hot water for 10 minutes, then drained)

• 1 cup fresh mint leaves, chopped

• 2 cups arugula

• 2 cups watercress (or baby spinach)

• 1 ½ cups canned white beans, drained and rinsed

• 2 ripe avocados, pitted and cubed

• 1 cup almonds, toasted and chopped (or use pumpkin seeds for nut-free)

• Fresh ground black pepper, to taste

• Optional: 1 cup grilled tofu or tempeh cubes for extra protein 

Lemon Vinaigrette:

 

• 2 tablespoons shallot, minced

• ¾ cup extra virgin olive oil

• 2 tablespoons lemon juice (fresh)

• 2 tablespoons apple cider vinegar

• 1 teaspoon Dijon mustard

• 2 teaspoons maple syrup or agave

• ¼ teaspoon crushed red pepper flakes (or chile de árbol)

• 1 tsp lemon zest 

Instructions: 

• Cook the Quinoa: Rinse quinoa under cold water. Combine with 2 cups of water in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 8–10 minutes. Remove from heat, let sit covered for 5–10 minutes, then fluff with a fork and cool.

• Grill or Roast the Tomatoes: Preheat a grill or oven to 425°F. Grill or roast cherry tomatoes until blistered and lightly charred, about 6–8 minutes. Let cool.

• Make the Vinaigrette: Blend shallot, olive oil, lemon juice, vinegar, mustard, maple syrup, and red pepper flakes until smooth. Stir in lemon zest.

• Assemble: In a large bowl, toss arugula, watercress, mint, and plumped cherries with a few tablespoons of vinaigrette.

• Serve: Divide greens among serving bowls or plates. Top with quinoa, roasted tomatoes, avocado, white beans, and grilled tofu or tempeh if using. Sprinkle with almonds or seeds and season with fresh pepper. Drizzle with more vinaigrette before serving. 

Makes 4 servings:

Nutrition Per Serving: Calories: 324 kcal, Fat: 15.3 g, Carbohydrates: 40 g, Fiber: 8.8 g, Protein: 9.5 g