I have been packing my children’s’ school lunches for years now. It started in kindergarten when they attended a school that did not have a lunch program – so my mornings often began with meal-making. Now, years later, I am still packing food 5 days a week. My son especially enjoys a hot meal, so most lunches consist of heated leftovers in a thermos, with a side of fresh fruit, maybe some crackers or cheese and possibly a treat.

Maybe, as my husband sometimes tell me, I am spoiling them – but in reality it is just that important to me that they get a healthy and nourishing meal. I am happy to do this for them – ok maybe not happy (especially on those mornings when we are rushing out the door) – but I do feel better knowing what is in their lunches. No mystery meat here!

Having said that – I must admit that I often fall into a rut – the most challenging thing is to come up with a.) meals that the kids are not tired of eating and b.) meals that I am not tired of making!

One of the few cold dishes my son will eat is this Mediterranean Quinoa Salad. Quinoa is a grain-like food – it is vegetarian, gluten-free, high in fiber and a complete protein. Originally cultivated in Peru and Bolivia, it is part of the Chenopodiacae family, which oddly enough makes it similar to greens (like chard or spinach) and beets. I often substitute it for other grains such as rice, oats, or couscous.

In this recipe, raw vegetables combine with the quinoa to add texture and color, while chickpeas and feta cheese both provide an extra dose of protein. Everything is bathed in a light and bright lemon/olive oil dressing. This salad would be great on it’s own as a light meal with a serving of fruit, or could be a great side to roast or grilled chicken, or chicken kebabs.

One last note: prior to cooking it is important to rinse quinoa well to remove saponins (naturally occurring phytochemicals that result in a bitter taste). Additionally, lightly toasting the granules before adding liquids will enhance the natural ‘nutty’ flavor of the quinoa and also further decrease any remaining bitterness.

 

Mediterranean Quinoa Salad

Salad

• 1 cup uncooked Quinoa (red or white)
• 2 cups water
• 1 cup bell pepper – red, green, orange, and or yellow – all or just one color, diced
• 1 cup english cucumber, diced
• 1/2 cup red or yellow onion, diced
• 1 1/2 cups cooked chickpeas ** (1/2 cup dried will yield 1 1/2 cups cooked) or 1 can (15 oz) canned chickpeas
• 2 tablespoons Italian flat leaf parsley, finely chopped
• 1/2 cup crumbled feta

Dressing

• 4 tablespoons fresh lemon juice
• 1/4 cup olive oil
• sea salt to taste
• black pepper to taste

 Method

1. Rinse quinoa in several changes of cool water – rubbing the ‘grains’ thoroughly to remove saponins. Drain and allow to cool.
2. Set a medium size pot on the stove, add quinoa and turn heat to medium. Lightly toast the quinoa until ‘grains’ are dry and they release a slightly toasted, nutty aroma. Be careful not to scorch the quinoa, turn down heat if necessary.
3. Add 2 cups water. Bring to a boil. Reduce heat to a simmer, cover pot and cook for 15 minutes (or cook according to package directions). Once cook time is finished, turn of heat, remove cover and fluff quinoa and allow to cool.
4. In a mixing bowl, combine lemon juice, olive oil, salt, pepper. Combine well with a whisk.
5. Add cooked and cooled quinoa, onions, bell peppers, cooked chickpeas, cucumber, flat leaf parsley and feta. Toss well to coat with dressing.
6. Adjust salt, pepper and lemon juice as needed.
7. Allow to chill before serving for better flavor.

Notes:

• **When I have time, I cook my chickpeas in my pressure cooker using the following method:
  1. Wash 1/2 cup dried chickpeas in cool water and drain. Soak in water for 4-6 hours.
  2. Before cooking, drain water again and place soaked chickpeas into bottom of pressure cooker. Add enough water to cover chickpeas by 1 inch.
  3. Close pressure cooker and lock. Set heat to medium-high.
  4. Once the cooker is at pressure, turn heat to medium-low and continue to cook for 15 mins.
  5. Once cook time is over, turn off heat and release steam using Quick Release method by setting pressure valve on top to the release setting. Make sure to direct the steam away from others and yourself.
  6. Once steam is released and safety valve is unlocked, uncover, drain and cool. Chickpeas should be fork tender and are now ready to be used.
• **Alternately you could easily substitute with 1(15 oz) can of cooked chickpeas. Just rinse under cool water and drain before adding to salad.