This Mediterranean quinoa salad brings together fluffy quinoa, crisp cucumber, sweet tomatoes, chickpeas, briny olives, and feta in a lemony olive-oil dressing. It is hearty enough for lunch, easy to pack, and best after a short rest so the grains take on the dressing.
Prep: 15 minutes Cook: 15 minutes Total: 30 minutes Yield: 4 generous servings
Why this recipe works
Rinsing quinoa first removes its natural bitter coating, while cooling it before mixing keeps the vegetables crisp. The chickpeas add substance, and the lemon-Dijon dressing ties the salty feta and olives together without making the salad heavy.
Ingredients
- 1 cup dry quinoa, rinsed well
- 1 3/4 cups water, plus a pinch of salt
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1/3 cup pitted Kalamata olives, halved
- 1/3 cup crumbled feta
- 1/4 cup chopped parsley, plus 2 tablespoons chopped mint if you like
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 small garlic clove, finely grated
- 1/2 teaspoon dried oregano and black pepper to taste
How to Make Mediterranean Quinoa Salad with Chickpeas, Feta & Lemon
- Bring the rinsed quinoa, water, and a pinch of salt to a boil in a small saucepan. Cover, lower the heat, and simmer until the water is absorbed and the grains show their little tails, about 15 minutes.
- Turn off the heat and let the quinoa stand covered for 5 minutes. Fluff with a fork, spread it on a tray, and let it cool until warm or room temperature.
- Whisk the olive oil, lemon juice, Dijon, garlic, oregano, and several grinds of black pepper in a large bowl. Taste before adding extra salt because feta and olives are already salty.
- Add the quinoa, cucumber, tomatoes, chickpeas, olives, parsley, and mint. Toss until lightly coated, then fold in the feta so it stays in small pieces.
- Rest for 10 minutes, taste again, and brighten with another squeeze of lemon if needed. Serve at room temperature or chilled.
Tips, Variations & Storage
For meal prep, keep the dressing separate and add it shortly before serving; dressed leftovers keep well for about 3 days in a covered container. Swap parsley for dill, or use chopped bell pepper for extra crunch. This salad pairs nicely with our Greek Salad when you want another fresh Mediterranean side.
Estimated Nutrition
Approximate values per serving; estimates vary with ingredient brands, portions, and substitutions.
| Nutrient | Amount |
|---|---|
| Calories | 405 kcal |
| Carbohydrates | 48 g |
| Protein | 15 g |
| Total fat | 18 g |
| Saturated fat | 4 g |
| Fiber | 11 g |
| Total sugars | 7 g |
| Sodium | 680 mg |
Nutrition information is an estimate for general reference and is not a substitute for individualized nutrition advice.
Ingredients
Method
- Rinse the quinoa under cold water. Combine it with the water and a pinch of salt in a saucepan. Bring to a boil, reduce the heat, cover, and simmer for 15 minutes. Remove from the heat, rest covered for 5 minutes, then fluff with a fork.
- While the quinoa cooks, dice the cucumber, halve the tomatoes and olives, drain and rinse the chickpeas, and chop the parsley and mint.
- Whisk the olive oil, lemon juice, Dijon mustard, grated garlic, oregano, salt, and black pepper in a small bowl.
- Let the quinoa cool until warm or room temperature. Add it to a large bowl with the chickpeas, cucumber, tomatoes, olives, and herbs. Pour over the dressing and toss gently.
- Fold in the feta. Taste and adjust the seasoning. Chill for 15 minutes if time allows, or serve at room temperature.
