Mediterranean Quinoa Salad with Feta
This vibrant Mediterranean Quinoa Salad is a perfect balanced lunch, featuring fluffy quinoa, protein-rich chickpeas and feta, and a medley of fresh vegetables, all tossed in a zesty lemon-herb dressing.
For 4 servings
If not already cooked, prepare quinoa according to package directions. Allow it to cool completely before proceeding. Fluff with a fork.
While quinoa cools, prepare your fresh ingredients: rinse and drain chickpeas, halve cherry tomatoes, dice the cucumber, thinly slice or finely dice the red onion, and pit and halve the Kalamata olives.
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, salt, and black pepper until well combined. This is your dressing.
In a large mixing bowl, combine the cooled cooked quinoa, rinsed chickpeas, halved cherry tomatoes, diced cucumber, and sliced red onion.
Pour the prepared dressing over the quinoa and vegetable mixture. Toss gently to ensure all ingredients are evenly coated.
Carefully fold in the crumbled feta cheese and halved Kalamata olives. Be gentle to avoid breaking up the feta too much.
Taste the salad and adjust seasoning if necessary, adding more salt, pepper, or lemon juice to your preference.
Serve immediately for best flavor and texture, or chill in the refrigerator for at least 30 minutes to allow flavors to meld.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Meal Prep Friendly: This salad holds up well in the refrigerator for 3-4 days, making it excellent for meal prepping healthy lunches throughout the week.
- 2Perfectly Cooked Quinoa: For fluffy quinoa, use a 1:2 ratio of quinoa to water/broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Let it sit covered off the heat for 5 minutes before fluffing.
- 3Customize Your Veggies: Feel free to add other Mediterranean-inspired vegetables like bell peppers (red or yellow), chopped artichoke hearts, or sun-dried tomatoes.
- 4Fresh Herbs Boost: Incorporate fresh herbs like chopped parsley, dill, or mint for an elevated flavor profile and vibrant color.
Adapt it for your goals.
Protein Boost
Add grilled chicken, shrimp, or canned tuna for an extra protein punch, making it a more substantial main course.
Vegan OptionVegan Option
Omit the feta cheese and add nutritional yeast for a cheesy flavor, or use a dairy-free feta alternative to make it suitable for a vegan diet.
Grain SwapGrain Swap
Substitute quinoa with other whole grains like couscous, farro, or bulgur wheat for a different texture and nutritional profile.
Why this is on our healthy list.
Rich in Fiber
Quinoa, chickpeas, and vegetables provide a significant amount of dietary fiber, aiding digestion, promoting satiety, and helping to regulate blood sugar levels.
Complete Protein Source
Quinoa is one of the few plant-based foods that is a complete protein, containing all nine essential amino acids, which, combined with chickpeas and feta, supports muscle health and repair.
Packed with Antioxidants & Vitamins
The colorful array of vegetables (tomatoes, cucumber, red onion) and olive oil deliver a wealth of antioxidants, vitamins (like Vitamin C and K), and healthy monounsaturated fats, contributing to overall well-being and reducing inflammation.
Frequently asked questions
Yes, this salad is excellent for meal prep! You can prepare it up to 3-4 days in advance. The flavors actually meld and improve over time. Store it in an airtight container in the refrigerator.
