Mediterranean Quinoa Salad in a wooden bowl

Mediterranean Quinoa Salad

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    This Mediterranean Quinoa Salad is the perfect make-ahead dish. Enjoy on its own as your lunch, as a side dish at dinner, or bring along with you to a picnic gathering. Made with good-for-you ingredients and is vegetarian-friendly.


    Anyone else find they always have quinoa lying around?

    I swear you buy one bag of quinoa and it lasts forever! If you’re like me and have a big ole bag of quinoa sitting in your pantry that you don’t know what to do with, this recipe is for you!

    This quinoa salad is perfect for meal prepping lunches for the week or as a take-along to a picnic in the park. It’s a make-ahead meal that lasts well in the fridge for days. 

    So simple to make and light and refreshing to eat - it’s definitely a crowd pleaser!

    ingredients in Mediterranean Quinoa Salad

    What Ingredients are Needed for Mediterranean Quinoa Salad?

    Quinoa: White quinoa or even a blended mix of red and white is great for this salad. White quinoa tends to be a bit fluffier than red, which is a bit denser. 

    Chickpeas: Canned chickpeas, drained and rinsed well. Can swap for another white bean like cannellini. 

    Cucumber: I like using English cucumbers because they are less watery than traditional cukes. However, either works so choose your preference!

    Red Onion: Dice these up nice and fine, we don’t want an overpowering bite of onion just enough to add some crunch and flavor!

    Tomatoes: Juicy tomatoes add a nice pop of color to this dish.

    Cilantro: Freshly chopped cilantro adds a nice touch of green and freshness into this dish. I know cilantro is really hit or miss for some people, so if you’re someone who thinks it tastes like soap, omit it all together or replace it with some basil or parsley.

    Feta Cheese: Feta is a classic Mediterranean cheese that pairs nicely with our other ingredients.

    Dressing: A simple combination of lemon juice, olive oil, salt, and pepper.

    Mediterranean Quinoa Salad not mixed in a bowl

    Kitchen Tools Needed for this Recipe

    • Large mixing bowl
    • Can opener
    • Medium saucepan 
    • Strainer 

     Looking for More Salad Inspiration? Try These Recipes:

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    Mediterranean Quinoa Salad in a wooden bowl

    Just a few minutes of prep work and some chilling time for the quinoa and boom you can have this delicious salad.

    Make the quinoa according to package instructions and then let chill in the fridge. 

    Prep and chop all the veggies. Drain the chickpeas. 

    Add everything to a bowl and stir to combine. 

    Mix lemon juice, olive oil, pepper, and salt together and pour over the salad mixture.

    Stir to combine and enjoy!

    Mediterranean Quinoa Salad in a wooden bowl

    Mediterranean Quinoa Salad

    This Mediterranean Quinoa Salad is the perfect make-ahead dish. Enjoy on its own as your lunch, as a side dish at dinner, or bring along with you to a picnic gathering. Made with good-for-you ingredients and is vegetarian-friendly.


    Prep time: 20 min |

    Cook time: 30 min |

    Total time: 50 min

    Cuisine: Mediterranean |

    Serves: 4

    Ingredients:

    • 3 cups quinoa, cooked (180g dry or 1 cup)
    • 1 can, chickpeas, drained and rinsed (265g)
    • ½ english cucumber, chopped (215g)
    • ¼ medium red onion, chopped small (70g)
    • 2 medium tomatoes, chopped (235g)
    • ⅓ cup, cilantro, roughly chopped (10g)
    • ½ cup, feta cheese, crumbled  (112g)
    • ½ lemon, juiced
    • 2 tbsp, olive oil (27g)
    • Dash of salt and pepper, to taste

    Directions:

    1. In a medium saucepan, boil 2 cups of water and cook quinoa according to package instructions. Once cooked, drain any excess water, and place in the fridge to cool for at least 30 minutes.
    2. While quinoa is cooking/chilling, chop your veggies.
    3. In a large bowl, combine the quinoa, chickpeas, cucumber, onion, tomatoes, cilantro, and feta cheese. Stir with a spatula to combine. 
    4. In a small bowl, add the lemon juice, olive oil, salt, and pepper. Whisk together with a fork. Pour lemon dressing over the quinoa salad.
    5. Serve immediately and enjoy!
    Notes:
    1. Store leftovers in an airtight container in the fridge for up to 4 days.

    Nutrition Facts

    Serving Size 360g

    Serves 4


    Amount Per Serving
    Calories 318
    Total Fat 15g
      Saturated Fat 4g
      Trans Fat 0g
    Cholesterol 17mg
    Sodium 388mg
    Total Carbohydrate 49g
      Dietary Fiber 5g
      Sugars 6g
    Protein 14g

     

    Find on MyFitnessPal as: TWW - Mediterranean Quinoa Salad


    Author: Christine

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    Cuisine: Mediterranean

    Keywords: Quinoa Salad, Cold Salad, Meal Prep


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