Mediterranean Beet & Quinoa Salad

Name: Mediterranean Beet & Quinoa Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4-5 bowls
Cuisine: Mediterranean
Ingredients: 2 cups (300 g) cooked beets, diced; 3/4 cup (150 g) red quinoa; 2 cups (100 g) arugula; 1 cup (200 g) cooked chickpeas, drained; 1/2 cup (100 g) crumbled feta; 1/4 cup (30 g) Grenoble walnuts, roughly chopped; 1 small orange, segmented; 10 pitted black olives, sliced; 2 tbsp (30 ml) extra virgin olive oil; 1 tbsp (15 ml) red wine vinegar; Juice of 1/2 lemon; 1/2 tsp Dijon mustard; Salt and pepper to taste

battery_android_frame_bolt Post-Run

Eat 30-60 min after

A colourful salad of roasted beets, red quinoa, chickpeas, and crumbled feta tossed in a lemon-mustard vinaigrette. Beets are rich in natural nitrates that support blood flow and reduce soreness, and the mix of grains, legumes, and cheese delivers around 15-20g of protein per serving.

skilletCook15 min

soup_kitchenPrep15 min

restaurantYield4-5 bowls

boltCarbs~42g

exerciseProteins~14g

Ingredients

Base

2 cups (300 g) cooked beets, diced

3/4 cup (150 g) red quinoa

2 cups (100 g) arugula

Proteins

1 cup (200 g) cooked chickpeas, drained

1/2 cup (100 g) crumbled feta

Extras

1/4 cup (30 g) Grenoble walnuts, roughly chopped

1 small orange, segmented

10 pitted black olives, sliced

Dressing

2 tbsp (30 ml) extra virgin olive oil

1 tbsp (15 ml) red wine vinegar

Juice of 1/2 lemon

1/2 tsp Dijon mustard

Salt and pepper to taste

Notes

It's recommended to cook the quinoa the day before and store it in the refrigerator; reheating it slightly before adding the dressing promotes better digestion and faster carbohydrate absorption. For high-intensity workouts, increase the quinoa portion to 200g to achieve a higher carbohydrate intake. If lactose intolerant, replace feta with goat cheese or marinated firm tofu. The salad keeps for 2 days in the fridge in an airtight container, with the dressing added just before serving to prevent the leaves from wilting.

Instructions

Rinse the quinoa in cold water, then cook it in 1 1/4 cups (300 ml) of boiling water for 12 minutes, cover and let it rest for 5 minutes before fluffing it with a fork.

3/4 cup (150 g) red quinoa

Cut the cooked beets into dice if not already done.

2 cups (300 g) cooked beets, diced

Assembly

In a large bowl, combine the cooled quinoa, beets, arugula, chickpeas, feta, walnuts, orange segments, and olives.

3/4 cup (150 g) red quinoa

2 cups (300 g) cooked beets, diced

2 cups (100 g) arugula

1 cup (200 g) cooked chickpeas, drained

1/2 cup (100 g) crumbled feta

1/4 cup (30 g) Grenoble walnuts, roughly chopped

1 small orange, segmented

10 pitted black olives, sliced

Dressing

Prepare the dressing by whisking together the olive oil, vinegar, lemon juice, mustard, salt, and pepper.

2 tbsp (30 ml) extra virgin olive oil

1 tbsp (15 ml) red wine vinegar

Juice of 1/2 lemon

1/2 tsp Dijon mustard

Salt and pepper to taste

Assembly

Pour the dressing over the salad, mix gently, and serve immediately or store in the fridge.

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Mediterranean Beet & Quinoa Salad

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