Quinoa Salad with Feta and Cucumber
A refreshing and satisfying quinoa salad packed with crisp cucumber, salty feta, and hearty chickpeas, all tossed in a light lemon-herb vinaigrette. This vibrant bowl is perfect for a healthy, high-protein lunch or a light dinner.
For 4 servings
4 steps. 20 minutes total.
- 1
Step 1
- a.Prepare the chickpeas
- b.Soak the dried chickpeas in plenty of water overnight, or for at least 8 hours.
- c.Drain the soaked chickpeas and rinse them well.
- d.Place chickpeas in a pressure cooker with 2 cups of fresh water and a pinch of salt.
- e.Cook on high pressure for 15-20 minutes, or until tender. Let the pressure release naturally. Drain and set aside.
- 2
Step 2
- a.Cook the quinoa
- b.Rinse the quinoa thoroughly under cold running water in a fine-mesh sieve.
- c.In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil.
- d.Reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes, or until all the water is absorbed.
- e.Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork and let it cool.
- 3
Step 3
- a.Prepare the vinaigrette
- b.In a small bowl or a jar with a lid, combine the olive oil, lemon juice, and freshly ground black pepper.
- c.Whisk well or shake the jar until the dressing is emulsified.
- 4
Step 4
- a.Assemble the salad
- b.In a large salad bowl, combine the cooled quinoa, cooked chickpeas, diced cucumber, halved cherry tomatoes, and finely diced red onion.
- c.Add the chopped fresh mint and crumbled feta cheese.
- d.Pour the vinaigrette over the salad and toss gently until everything is well combined.
- e.Serve immediately or chill for 30 minutes to let the flavors meld.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, toast the dry quinoa in the saucepan for a minute before adding water.
- 2Rinsing quinoa is important to remove its natural coating, called saponin, which can make it taste bitter.
- 3For meal prep, store the cooked quinoa, chickpeas, and chopped vegetables separately from the dressing and feta. Assemble just before serving.
- 4Feel free to add other vegetables like bell peppers, or a handful of spinach for extra nutrients.
- 5If you don't have fresh mint, fresh parsley or dill also work wonderfully in this salad.
Adapt it for your goals.
Vegan
Omit the feta cheese or replace it with a plant-based feta alternative. You can also add a tablespoon of nutritional yeast to the dressing for a cheesy flavor.
high proteinHigh protein
Add grilled chicken breast, shrimp, or a hard-boiled egg to increase the protein content further.
quickQuick
To save time, use pre-cooked quinoa and canned chickpeas (rinsed well). This will reduce the total time to about 15 minutes.
nut freeNut free
This recipe is naturally nut-free. For extra crunch, you can add toasted sunflower or pumpkin seeds.
Why this is on our healthy list.
Complete Protein Source
Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein source that's great for muscle repair and growth.
High in Dietary Fiber
With significant fiber from quinoa, chickpeas, and vegetables, this salad supports digestive health, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Rich in Antioxidants
The fresh vegetables, lemon juice, and olive oil are packed with antioxidants that help protect your body from damage by free radicals.
Heart-Healthy Fats
Extra virgin olive oil provides monounsaturated fats, which are known to support cardiovascular health by helping to reduce bad cholesterol levels.
Frequently asked questions
Yes, this quinoa salad is very healthy. It's a balanced meal with complex carbohydrates from quinoa, plant-based protein from chickpeas, healthy fats from olive oil, and plenty of vitamins and fiber from the fresh vegetables.