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Mediterranean Sprouted Quinoa Salad

Melissa Halas, MA, RD, CDE

This Mediterranean Sprouted Quinoa Salad recipe contains colorful ingredients, spices, and flavors to keep your tastebuds satisfied from start to finish, while also maximizing the health benefits.

Quinoa may be an ancient grain, its health benefits are far from old news. This power-house ingredient is abundant in feel-full fiber, protein, and phytonutrients, helping you slay every day! Although this tasty recipe is great for all to enjoy, there are a few populations who may not want to miss out on its must-have benefits. So, does your life need a quick quinoa boost? Find out by referring to the groups below!

Key reasons quinoa is so great:

  • it’s a gluten-free grain

  • it can provide carbs and protein for muscle repair

  • it takes longer to digest than some other grains

  • it contains phytonutrients

  • it’s a great higher protein grain for vegans

Makes: 9 servings

Prep Time: 20 minutes

Cook Time: 20 minutes

Serving Size: 1 cup

Ingredients for Mediterranean Sprouted Quinoa Salad:

  • 2 cups sprouted quinoa

  • 1/2 whole red bell pepper

  • 1/2 small English cucumber

  • 2 leaves kale

  • 5 whole heirloom cherry tomatoes

  • 3 tbsp hemp hearts


  • 1/4 cup olive oil

  • 1/2 cup lemon juice

  • 1 tbsp zaatar

  • salt and pepper to taste

Directions for Mediterranean Sprouted Quinoa Salad:

  1. In a small pot, bring 3 cups of water to boil.

  2. On low heat, add quinoa. Cover pot and allow to cook for 15 minutes.

  3. Remove from heat. Keep covered for additional 5 minutes. Flush with a fork.

  4. In a large bowl, dice pepper, cucumber, tomatoes, and kale. Mix until thoroughly combined.

  5. In a small bowl, add olive oil, lemon juice, zaatar, salt, and pepper. Mix until fully incorporated.

  6. Add cooled quinoa and hemp hearts to the vegetable mixture. Mix until fully combined.

  7. Add dressing to quinoa mixture. Mix until fully incorporated.

  8. Serve and enjoy.

Cronometer Nutrition Information for Mediterranean Sprouted Quinoa Salad:

Melissa Halas, MA, RDN, CDE, is CEO of SuperKids Nutrition and creator of the Super Crew. She's a nationally recognized Registered Dietitian specializing in pediatrics, sports, and plant-based nutrition. Check out her books that promote plant-based eating for both children and adults, including The Plant-Based Boost, Nutrition Solutions for Athletes and Exercise Enthusiasts, The Plant-Based Boost Cookbook, 100+ Recipes for Athletes and Exercise Enthusiasts, The Super Crew’s Breakfast Cookbook for Kids, 50 Tasty Recipes + 100 Fun Nutrition Activities, and Healthy Eating for Families, The Ultimate Nutrition Guide for Kids, Parents, and Educators (in English and Spanish). Shop her books here.

Contact Melissa.




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