Mediterranean Quinoa Salad: An IBS-Friendly Gluten-Free Side or Main Dish
When most people hear the word “salad,” they immediately picture a traditional bowl of lettuce topped with tomatoes, cucumbers, and other raw vegetables.
But salads do not have to be lettuce-based—and they definitely do not have to be cold.
This Mediterranean quinoa salad is one of those flexible recipes that works beautifully served either warm or cold. It can serve as a side dish, a meal-prep option, or even a satisfying main course, depending on how you serve it.
Why Quinoa Works Well for IBS-Friendly Meals
Quinoa is one of my favorite ingredients to use in IBS-friendly cooking because it naturally provides:
- Plant-based protein
- Fiber
- Magnesium
- Iron
Serving Suggestions
- Chicken
- Shrimp
- Steak
- Tofu
- Your favorite vegetarian or vegan protein option
A Cookout Favorite
IBS-Friendly Flexibility
This salad can easily be adjusted based on personal tolerances and preferences. Some individuals may prefer it warmer and softer on digestion, while others may enjoy it chilled for meal prep or summer gatherings.
The Bottom Line
This Mediterranean quinoa salad offers a flavorful, IBS-friendly option that works equally well as a side dish, light meal, or protein-packed base for your favorite additions. Whether served warm or cold, it is one of those versatile recipes that feels simple enough for everyday meals yet impressive enough to share with others.
Mediterranean Quinoa Salad
Ingredients
1 cup uncooked quinoa
2 cups water or low-sodium chicken stock
1/4 cup olive oil
1/4 cup lemon juice
1 tablespoon honey
1/2 teaspoon sea salt (fine)
Pepper to taste
1/2 cup dried cranberries
1 cup raw slivered almonds
1/2 cup feta cheese
1/2 cup finely chopped parsley
1/4 cup finely chopped mint (<em>if you cannot tolerate mint, replace with basil or omit)</em>
Instructions
To cook the quinoa, first rinse the quinoa using a fine mesh strainer. Add quinoa and water or stock to a medium saucepan. Bring to a boil on medium-high heat, then reduce to a simmer. Cook quinoa uncovered, adjusting the temp so it stays at a gentle simmer, for 15 minutes. Once liquid is absorbed, remove from the heat, cover and let the quinoa stand for 5 minutes. Fluff with a fork.
While quinoa is cooking, toast the slivered almonds. Put in a dry pan and toast on medium heat until fragrant. Don’t walk away, they will burn!
In a mason jar or large bowl, mix the olive oil, lemon juice, honey, salt, and pepper. Shake or whisk to combine.
Once quinoa is done, move to a large bowl and add toasted almond, cranberries, feta cheese, herbs and dressing. Toss and serve warm or at room temperature.
Store in an airtight container in the fridge for up to 5 days.
Enjoy as- is or top with your favorite protein (I like with grilled salmon)!
Nutrition Facts
Per serving
280
17.0g
28.0g
8.0g
3.0g
250.0mg
11.0g
3.0g
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