Mediterranean Quinoa Salad with Chickpeas and Feta

This Mediterranean quinoa salad is the lunch that keeps you full until dinner. Fluffy quinoa and chickpeas bring protein and fiber, cucumber and tomatoes bring crunch, and feta and olives bring the salty, savory notes that make you want another forkful.

Unlike leafy salads, it does not wilt. Make a big bowl on Sunday and you have lunches for most of the week.

Why you will love this mediterranean quinoa salad

• Meal prep hero: keeps for 4 days.
• Plant protein and fiber from quinoa and chickpeas.
• Five-minute dressing with pantry ingredients.
• Potluck friendly: serve cold or at room temperature.

Ingredients and swaps

• Quinoa: rinse it well to remove its natural bitter coating (saponin). White quinoa is the fluffiest.
• Chickpeas: one can, drained. White beans or lentils also work.
• Vegetables: cucumber, cherry tomatoes and red onion. Add bell pepper or arugula if you like.
• Feta and olives: salty, so taste before adding more salt.
• Dressing: olive oil, lemon, oregano and a little garlic.

How to make mediterranean quinoa salad

Rinse the quinoa, then simmer it in salted water, covered, for about 15 minutes until the water is absorbed. Let it stand covered for 5 minutes, fluff with a fork and spread it out to cool.

Meanwhile, chop the vegetables and shake the dressing ingredients in a jar.

Toss the cooled quinoa with chickpeas, vegetables, olives and most of the dressing. Fold in the feta and parsley, then taste and add the rest of the dressing, lemon or salt as needed.

Tips for the best result

• Cool the quinoa before mixing so the vegetables stay crisp.
• Soak the chopped red onion in cold water for 10 minutes to soften its bite.
• Keep a little dressing aside to refresh leftovers.
• Cook quinoa in stock for even more flavor.

Easy variations

• Vegan: skip the feta and add avocado or toasted pine nuts.
• More protein: add grilled chicken or salmon.
• Greens: fold in baby spinach just before serving.

What to serve with it

On its own for lunch, or as a side for grilled chicken, fish or lamb.

Storage and reheating

Keeps in a sealed container in the fridge for up to 4 days. Stir and add a squeeze of lemon before serving.

You might also like: Moroccan Chickpea Tagine with Sweet Potato (Vegan) · Crispy Air Fryer Chickpeas (Healthy Snack)

recipe card

Mediterranean Quinoa Salad with Chickpeas and Feta

Quinoa, chickpeas, cucumber, tomatoes, olives and feta in a lemon oregano dressing.

Tried & tested

Prep15 min

Cook15 min

Total30 min

Makes6 servings

CuisineMediterranean

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Ingredients −

6

+ servings

• 1 cup (170 g) quinoa, rinsed
• 2 cups (480 ml) water
• 1/2 tsp salt
• 1 can (400 g) chickpeas, drained and rinsed
• 1 cucumber, diced
• 250 g (1 1/2 cups) cherry tomatoes, halved
• 1/2 red onion, finely chopped
• 1/2 cup (75 g) kalamata olives, halved
• 100 g (3.5 oz) feta, crumbled
• 1 handful parsley, chopped
• Dressing
• 1/4 cup (60 ml) olive oil
• 3 tbsp lemon juice
• 1 tsp dried oregano
• 1 small garlic clove, grated
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tsp honey (optional)

Steps

1. Bring the quinoa, water and salt to a boil. Cover and simmer on low for 15 minutes.
2. Rest covered for 5 minutes, fluff with a fork and spread on a plate to cool.
3. Shake the dressing ingredients in a jar.
4. In a large bowl, combine the quinoa, chickpeas, cucumber, tomatoes, onion and olives.
5. Add most of the dressing and toss.
6. Fold in the feta and parsley. Taste and add the rest of the dressing as needed.

Calories320

Protein10 g

Carbs31 g

Fat17 g

Fiber6 g

Sodium610 mg

Nutrition per serving, estimated from standard ingredient data. It varies with brands and portions.

Cook's notes

• Chill at least 30 minutes for the flavors to blend.