Looking for a light lunch or a complete meal that bursts with fresh flavor and nutritious ingredients? This Mediterranean Quinoa Salad is the perfect meal for warm summer months, meal prep, or an easy side dish. With simple ingredients, hearty texture, and vibrant Mediterranean flavors, this dish is a great option for anyone looking to eat healthy without sacrificing taste. It's a simple salad with bold flavors!
Why You’ll Love This Mediterranean Quinoa Salad Recipe
- Packed with plant-based protein from chickpeas and quinoa
- A great source of protein for building and repairing muscles.
- Made with fresh vegetables and healthy fats
- Brings a tangy flavor and briny kalamata olives for that signature Mediterranean food experience
- Works as a main dish, side dish, or light lunch
- Perfect for meal prep and storing in an airtight container
Ingredients
Here’s a look at the simple ingredients that make this salad so crave-worthy:
- Cooked quinoa – A nutrient-dense base and complete protein. Use leftover quinoa salad for quick assembly.
- Chopped cucumber – Crisp cucumbers add a nice crunch and hydrating freshness. Feel free to use a regular garden cucumber or an English cucumber.
- Chickpeas (garbanzo beans) – Full of plant-based protein. Substitute with black beans or air fryer tofu nuggets for a twist.
- Chopped red onion – Adds sharp flavor and color. For a milder taste, soak in water for 10 minutes.
- Chopped red bell pepper – Sweet and vibrant, this veggie adds a pop of color and antioxidants. Feel free to substitute with orange, yellow, or green bell pepper.
- Chopped fresh parsley – One of the best fresh herbs for Mediterranean recipes. Provides brightness and depth.
- Pitted kalamata olives – Bring in a briny flavor and classic Mediterranean diet authenticity.
- Cherry or grape tomatoes – Juicy and sweet, these fresh tomatoes add much flavor and contrast.
- Sliced almonds – For crunch and healthy fats. Swap with pine nuts, pumpkin seeds, or sunflower seeds.
- Lemon vinaigrette dressing – Use a blend of fresh lemon juice, extra virgin olive oil, and optional red wine vinegar or white wine vinegar for tang. For an oil-free dressing, use the oil-free Greek dressing.
- Mixed baby greens – Makes this salad a complete main dish with added volume and nutrients.
- Optional add-ons – Vegan feta cheese – Try this creamy feta for that rich, salty touch and protein boost. Artichoke hearts or green onions for an extra kick.
How to Make This Salad
This recipe makes four entree-size servings and takes about 15 minutes to make if you have cooked quinoa on hand. If you do not, this recipe will take about 35 to 40 minutes to prepare.
Cook and Cool the Quinoa (If Necessary)
If you don't have quinoa already prepared, and you’re starting with dry quinoa, you'll need about ½ cup of dry quinoa. This will yield 1-½ cups cooked. Check out how to cook quinoa for instructions to prepare in the pressure cooker or stovetop. Be sure to let it cool to room temperature for the best texture.
Make the Dressing
Prepare the lemon vinaigrette dressing (or oil-free Greek dressing) according to recipe instructions. Whichever you choose, these salad dressings take less than 10 minutes to make.
Prepare the Veggies
Chop all your fresh veggies, including red peppers, red onion, cucumber, parsley, and grape or cherry tomatoes. Be sure to use pitted kalamata olives—chopping olives is optional. If you have whole, but not sliced almonds, roughly chop the almonds into smaller pieces.
Mix It All Together
In a large serving bowl or large bowl, combine the cooked quinoa, chickpeas, and all prepped ingredients except the greens. Pour in the lemon dressing and toss well.
Serve and Enjoy
Layer the salad over mixed greens, top with vegan feta or other optional toppings (if using), and enjoy immediately. Or store it in an airtight container for up to 4 days in the fridge.
Serving Suggestions
- Serve with pita bread and garlic hummus for a full Mediterranean meal.
- Add extra protein like air fryer tofu or tempeh for a post-workout meal.
- Drizzle with balsamic vinegar or top with fresh herbs like mint or dill for a refreshing twist.
Why This Is One of the Best Mediterranean Quinoa Salad Recipes
Not only is this a healthy Mediterranean quinoa salad, but it also makes for delicious salads that work across meals. Whether you're prepping lunch for the week, hosting a summer get-together, or making this for a potluck, this great recipe delivers on taste and convenience.
If you're looking for hearty salads with simple ingredients, this is a delicious addition to your rotation. Packed with fresh veggies, healthy fats, and creamy feta, it brings out the best flavor of the Mediterranean diet.
Related Recipes to Check Out
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Mediterranean Quinoa Salad Recipe
- Total Time: 15 minutes
- Yield: 4 1x
- Diet: Vegan
Description
Enjoy a refreshing Mediterranean Quinoa Salad packed with nutritious ingredients and bold flavors for any meal.
Ingredients
- 1 ½ cups cooked quinoa
- 1 cup chopped cucumber
- 1 15-ounce can chickpeas (garbanzo beans), drained and rinsed (okay to substitute black beans)
- 1 cup chopped red onion
- 1 cup chopped red bell pepper
- 1 cup chopped parsley
- 1 cup pitted kalamata olives
- 1 pint of plum grape tomatoes or cherry tomatoes
- ¼ cup sliced almonds (okay to substitute pine nuts or pumpkin seeds)
- ¾ cup lemon vinaigrette dressing (or oil-free Greek dressing)
- 6 cups mixed baby greens
- Optional add-ons: vegan feta cheese, artichokes, green onion
Instructions
Cook and Cool the Quinoa (If Necessary)
If you don't already have cooked quinoa on hand, and you’re starting with dry quinoa, you'll need about ½ cup of dry quinoa. This will yield 1 ½ cups cooked. Check out how to cook quinoa for instructions to prepare in the pressure cooker or on the stovetop. Be sure to let it cool to room temperature for the best texture.
Prepare the Veggies
Chop all your fresh veggies, including red peppers, red onion, cucumber, parsley, and grape or cherry tomatoes. Be sure to use pitted kalamata olives—chopping olives is optional. If you have whole, but not sliced almonds, roughly chop the almonds into smaller pieces.
Mix It All Together
In a large serving bowl or large bowl, combine the cooked quinoa, chickpeas, and all prepped ingredients except the greens. Pour in the lemon dressing and toss well.
Serve and Enjoy
Layer the salad over mixed greens, top with vegan feta or other optional toppings (if using), and enjoy immediately. Or store it in an airtight container for up to 4 days in the fridge.
Notes
- Add air fryer tofu or tempeh for a protein boost.
- Serve with pita bread and garlic hummus for a full Mediterranean meal.
- Drizzle with balsamic vinegar or top with fresh herbs like mint or dill for a refreshing twist.
- Store leftovers in an airtight container in the fridge for up to 4 days.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch/Dinner Entrée
- Cuisine: Mediterranean
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