So yesterday we did a post about tips for gluten-free dieters interested in the Mediterranean diet. As promised, here are two gluten-free, Mediterranean recipes: Mediterranean Summer Quinoa Salad and Mediterranean Bean Burgers from mindbodygreen.com and plantpoweredkitchen.com
Mediterranean Summer Quinoa Salad
- 1 red pepper ( or 1 cup diced pre-roasted red peppers)
- 1 cup uncooked quinoa
- 2 Tbsp extra virgin olive oil
- Juice of one lime
- 1 tsp ground cumin
- Salt and pepper to taste
- ½ cup cilantro, chopped
- 3 green onions, chopped
- 1 Tbsp chia seeds
- ½ cup black olives, chopped
- 1 cup organic goat feta, drained and diced (optional)
Pre-heat oven to 400°F.
Wash the red pepper and place it whole on a baking sheet. Bake for 20 minutes turning every 5 minutes until all of the sides are darker in color. Remove from the oven and let cool for 10 minutes. When the pepper is cool enough to touch, peel off the skin and remove the seeds. Dice into 1-cm squares.
While the pepper is baking, cook quinoa as directed on the package. When the quinoa is cooked, set it aside to cool.
In a large bowl combine olive oil, lime, cumin, salt and pepper. Whisk until mixed. Add the cilantro, green onions, chia seeds, feta cheese, black olives and red pepper and toss.
Finally add the quinoa, toss until mixed and serve the Mediterranean Quinoa Salad at room temperature or place in the fridge to serve chilled.
Mediterranean Bean Burgers
- 2 cans (14 oz) kidney beans, drained and rinsed
- 1 to 2 medium to large cloves garlic, roughly chopped (use 1 for kid-friendly)
- 2 1/2 tablespoons tomato paste
- 1 1/2 tablespoon red wine or balsamic vinegar
- 1 teaspoon (little generous) Dijon mustard
- 3/4 cup green onions, sliced (using mostly green portion, and less white)
- 1/4 cup fresh parsley, roughly chopped
- 2 tablespoons fresh oregano, chopped (fresh is best, but if you don’t have it, substitute about 1 1/2 – 2 tsp dried oregano)
- 1/2 teaspoon (rounded) sea salt
- freshly ground black pepper to taste
- 1 1/4 cups rolled oats (use certified gluten-free for that option)
- 1/3 – 1/2 cup kalamata olives, roughly chopped (see note)
- 1/4 cup diced red bell pepper (optional, see note)
- In a food processor, combine the kidney beans, garlic, tomato paste, vinegar, and mustard. Pulse until pureed.
- Add the green onions, parsley, oregano, salt, and pepper to taste, and process to break up and blend.
- Add the oats and pulse to begin to incorporate. Transfer the mixture to a large bowl (or remove the blade) and stir in the olives and red pepper (if using; see note).
- Refrigerate the mixture for 30 to 45 minutes, then shape into patties with your hands (see note).
- To cook, wipe a smidgen of oil over a non-stick skillet on medium/medium-high heat. Cook the patties for 6 to 8 minutes per side, or until golden brown.
- Alternatively, bake the patties for about 15-20 minutes at 400 degrees, flipping once through cooking. Makes 6-7 patties.
- If you have family members that don’t care for olives, simply remove a scoop of the mixture before adding the olives and form into a patty or two. And the red peppers add a touch of freshness and texture to the burgers, but can be easily omitted—or, as with the olives, you can make some patties without them before adding the diced peppers.
- Refrigerating the mixture is important as it helps the burger mixture firm up. When you first start to pulse in the oats, the mixture will appear somewhat loose. But, the oats absorb moisture as the mixture sits and refrigerates, and once you remove to shape into patties you’ll notice the mix- ture has firmed up some.
- If you dislike olives and want to omit them altogether, note that you may want to add another few pinches of salt to season the mixture, as the olives contribute a salty bite.
- Kalamata olives, fresh oregano, and other Mediterranean-inspired seasonings give these healthy meat-free burgers a perky twist!
Hope our gluten-free eaters, and Mediterranean diet enthusiasts, will give these recipes a try and tell us what you think. Be sure to like, comment, and tell your friends all about our site! Eat well, live well, and enjoy these recipes 🙂