Mediterranean Quinoa Salad is packed with your favorite Mediterranean ingredients and gluten-free quinoa. Fresh vegetables, roasted red peppers, arugula, feta cheese, chickpeas and quinoa are tossed in a light lemony dressing.
I am back with another Mediterranean diet recipe for the new year. Salads are a part of my weekly meal-prep on Sundays. I like to pick one or two salads and prep them for the week.
Today’s Mediterranean Quinoa Salad, Mediterranean Lentil Salad and this Mediterranean Bean Salad are ones I especially love making.
Quinoa is something I try to use in my salads from time to time. A few favorites are this Greek Quinoa Salad, Tomato Cucumber, Feta Quinoa Salad, Avocado Kale Quinoa Salad and this Zucchini Chickpea Quinoa Salad.
When making these type of salads the nice thing is that you can customize them to your liking or what you have in your pantry and your fridge. I like to serve this salad alongside my Mediterranean Chicken or as an addition to these Chicken Shawarma Bowls. If you want to make it more of a zesty Mediterranean Quinoa Salad add fire roasted red peppers, chopped up jalapeños or a teaspoon of harissa to add more flavor.
Table of Contents
Recipe Ingredients
Here’s an overview of the simple ingredients we’re using. Jump to the recipe card below for exact ingredient amounts and printable instructions.
- Quinoa: Quinoa is a gluten-free grain that works well in salads. Be sure to cook it according to package instructions, then let it cool completely before adding it to the salad to avoid wilting the other ingredients.
- Beans: Chickpeas add plant-based protein and pair well with the vegetables in this salad. You can substitute white beans such as cannellini or Great Northern beans if you prefer.
- Vegetables: This recipe includes cherry tomatoes, English cucumber, and roasted red peppers.
- Greens: Add a generous handful of leafy greens such as kale, spinach, or arugula for added texture and nutrients.
- Cheese: Crumbled feta adds a creamy, tangy flavor. For the best taste and texture, use a block of feta cheese and crumble it yourself.
- Dressing: The dressing is a simple mix of olive oil, red wine vinegar, garlic, and lemon juice. If you’re making the salad in advance or expect leftovers, wait to add the dressing until just before serving to keep the salad fresh and crisp.
Recipe Modifications
- Beans: I used chickpeas but white or black beans would work nicely in this salad.
- Cheese: I added a creamy, crumbled feta cheese to this salad. You could try goat or any of your favorite cheeses.
- Grains: You can swap the grain for brown rice, bulgur wheat, farro, sorghum, barley or amaranth.
- Vegetables: The best part of a salad in my opinion is the fresh vegetables. Other ideas for this salad are zucchini, carrots, celery, radish and mushrooms.
- Greens: I added a mixed green combination to this salad but feel free to add any greens you want. Arugula and spinach are always great choices in salads.
- Olives: Olives are always a nice choice in these types of salads. I especially like kalamata olives.
How to Make this Mediterranean Quinoa Salad
Step 1: Prepare the Quinoa: Rinse the quinoa under water using your hands to make sure it all gets rinsed well. In a medium pot boil the 1 cup water. Add the quinoa and a 1/2 teaspoon of salt and bring to a boil. When the water begins to boil, turn the heat to low and simmer with the cover on for about 10-15 minutes, or until the water is absorbed. Fluff with a fork and let cool.
Step 2: Mix Salads Ingredients: While the quinoa cools chop your other vegetables and combine in a large mixing bowl. Add the chickpeas, feta and greens.
Step 3: Create Dressing: In a small mixing bowl or a mason jar combine the ingredients for the juice. Shake or whisk well.
Step 4: Add Quinoa In Salad: Add the quinoa into the salad once cool and toss the dressing in until the salad is covered. Taste and adjust the lemon juice and seasonings to your tastes.
Recipe FAQ
You can use white, red, or tri-color quinoa. White quinoa is the most neutral and fluffy, while red or tri-color add a bit more texture and visual interest. Just make sure to rinse it before cooking to remove bitterness.
Yes. Farro, bulgur, couscous, or brown rice work well as substitutes if you’re out of quinoa or want to switch it up.
Yes, this helps remove its natural coating called saponin, which can make it taste bitter or soapy.
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Mediterranean Quinoa Salad
Ingredients
- 1/2 cup uncooked quinoa, rinsed
- 1 cup water
- 1/2 teaspoon salt
- 1 – 15 ounce can of chickpeas, drained and rinsed
- 1/3 cup roasted red peppers, drained, chopped
- 1 cup cherry tomatoes, halved
- 1/2 english cucumber, diced {about 2 cups}
- 2 large handfuls of your favorite greens {I suggest kale, arugula or spinach or a combination}
- 1/2 cup crumbled feta cheese {optional}
- Handful of fresh mint, chopped
- Handful of fresh parsley, chopped
- 3 tablespoons fresh dill, chopped
- 4 green onions, chopped
For the dressing:
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 lemon, juiced
- 3 garlic cloves, minced
- Salt and pepper to taste
- Optional spices: 1 teaspoon of any spice you like {try sumac, za’atar or oregano}
- Crushed red pepper for extra spice
Instructions
- Rinse the quinoa under water using your hands to make sure it all gets rinsed well. In a medium pot boil the 1 cup water. Add the quinoa and a 1/2 teaspoon of salt and bring to a boil. When the water begins to boil, turn the heat to low and simmer with the cover on for about 10-15 minutes, or until the water is absorbed. Fluff with a fork and let cool.
- While the quinoa cools chop your other vegetables and combine in a large mixing bowl. Add the chickpeas, feta and greens.
- In a small mixing bowl or a mason jar combine the ingredients for the juice. Shake or whisk well.
- Add the quinoa into the salad once cool and toss the dressing in until the salad is covered. Taste and adjust the lemon juice and seasonings to your tastes.
Notes
- Rinse the quinoa before adding to the salad. This helps remove its natural coating called saponin, which can make it taste bitter or soapy.
- Let the quinoa cool before adding to the salad. Warm quinoa can wilt the greens and affect the texture of the salad. Spread it on a baking sheet to cool faster.
- Add the dressing right before serving. This keeps the salad fresh and prevents it from becoming soggy—especially important if you’re meal prepping.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
