Mediterranean Quinoa Salad

This Mediterranean Quinoa Salad recipe with feta and chickpeas is a delightful, tasty, and filling vegetarian recipe.  This 20-minute, easy quinoa recipe is loaded with greek flavors like tomatoes, bell peppers, red onions, and a Homemade Red Wine Vinegar Dressing.

Serve it as a hearty vegetarian lunch or dinner or alongside my Easy Baked Salmon, Grilled Lemon Shrimp Skewers, or Blackened Mahi Mahi for a delicious meal. 

Mediterranean Quinoa Salad Recipe

This Mediterranean Quinoa Salad is a classic, easy vegetarian recipe bursting with flavor and nutrition.  The combination of greek flavors like feta, tomato, and basil pair perfectly with quinoa, the ultimate healthy grain.  It's all topped off with my Homemade Red Wine Vinaigrette for an irresistible dish that's just downright delicious.  If you are looking for healthy food that doesn't really taste like healthy food, this is it.

This is one of the oldest recipes on Running in a Skirt (originally published in 2013) and for good reason. It's a classic, tried, and true recipe I make again and again.  I know you will too!

This versatile recipe works equally well as a vegetarian main course or a side dish alongside your favorite protein including fish, seafood, or chicken.  It's also great for meal prep, making ahead, and even potlucks.

What is quinoa?

If you are new to healthy foods, quinoa is pronounced: "KEEN-wah."   It's a healthy superfood that acts like a whole grain like rice but is really a seed.  It's special because it's a complete protein, which is rare in the plant-based food world.  It's high in protein, fiber, and antioxidants, and filled with nine essential amino acids.  It's also naturally gluten-free and not as starchy as pasta or rice.  It has a neutral, slightly nutty flavor, that absorbs the taste of whatever you cook it in, making it a great healthy base for vegetarian dishes including this Mediterranean Quinoa Salad.

Why You'll Love this Mediterranean Quinoa Salad Recipe...

• This Mediterranean Quinoa Salad is the ultimate healthy vegetarian meal.
• It's an easy no-fuss 20-minute recipe.
• It's a healthy food that's actually super tasty!
• It's naturally gluten-free and vegetarian.
• It's LOADED with fresh and vibrant greek flavors.
• It has FETA!
• This recipe is customizable.  You can swap out your favorite vegetables, or whatever you have on hand.
• One meal size serving is just 400 calories with almost 20 grams of complete plant-based protein.
• It's super versatile.  You can serve this from everything from a meal prep make-ahead lunch or double or triple the recipe for a weekend potluck.

Ingredients:

Here's an overview of what you'll need to make this Mediterranean Quinoa Salad Recipe, but keep scrolling for the full recipe amounts.

• Quinoa: You'll need one cup of uncooked quinoa which will equal three cooked cups.  I put a few tips below on how to cook quinoa, which is similar to cooking couscous or rice.  You can use white quinoa, red, black quinoa, tri-color quinoa, or whichever you prefer.
• Chickpeas: Chickpeas are also filled with hearty plant-based protein making this dish even healthier.  For easy preparation use canned chickpeas or garbanzo beans.  Just be sure the rinse and drain them well before adding them to the recipe.
• Red Onion: Red Onion gives the dish some savory bite and color.
• Bell Pepper: A bell pepper adds color, texture, and crunch.  You can use whatever color bell pepper you prefer including green, red bell pepper, or yellow.
• Cherry Tomatoes: Tomatoes are a great addition to any greek or Mediterranean dish, and this one is no exception.  Use about a cup of cherry tomatoes, cut in half for easy eating.  You can also substitute chopped regular or aroma tomatoes if that's what you have.
• Fresh Basil: Fresh basil adds lots of bright herbal notes to the dish.  You can also mix in parsley if you have it.
• Red Wine Vinaigrette: Use my Homemade Red Wine Vinaigrette recipe that uses red wine vinegar, olive oil, lemon, garlic, and oregano.  To save time you can also substitute storebought.  I put a list of suggestions below.
• Feta Cheese: Salty feta cheese really makes this dish pop!  Use full fat or low fat, depending on your dietary preferences.  If you are vegan or dairy-free, just leave it off.
• Garnish: lemon juice, fresh herbs

Quinoa Salad Dressing Options:

• Homemade Red Wine Vinaigrette
• Homemade Greek Dressing
• Red Wine Vinaigrette (storebought)
• Red Wine & Olive Oil Dressing (storebought)
• Greek Dressing (storebought)
• Keto Greek Dressing (storebought)

Instructions:

This is an overview of the instructions to make this Mediterranean Quinoa Salad Recipe, but the full detailed printable recipe is below in the recipe card.

How to Cook Quinoa:

1. Rinse the quinoa in a fine mesh strainer.
2. In a medium saucepan, add the quinoa and two cups of water or vegetable broth.  Turn the heat to high and bring it to a boil.
3. Once boiling, cover the pan and turn the heat to low.
4. Let the quinoa simmer for about 15 minutes until cooked.
5. Once it's tender, fluff it with a fork and set it aside to cool.  You'll need it to cool off before preparing the rest of the salad.

Prepare the Dressing:

1. If you are making the homemade dressing, whisk together the olive oil, red wine vinegar, lemon, garlic, and oregano.
2. Get the full recipe here.
3. Or get out your already prepared dressing.

Mix the Salad:

1. Once the quinoa is cooked put it in a large bowl.
2. Toss in the dressing.
3. Next mix in the red onion, bell pepper, cherry tomatoes, basil, garbanzo beans, and feta cheese.
4. Add salt and pepper to taste.
5. Serve at room temperature or chilled.

Variations

I love this Mediterranean Quinoa Salad Recipe as written, but here are some fun variations.

• Mix Up the Veggies: You can add your favorite veggies to this, including what you happen to have in the fridge including cucumbers, kalamata olives, or sun-dried tomatoes.  Even roasted summer squash, zucchini, broccoli, carrots, or eggplant would be delicious.
• Make it Vegan:  Easily make this vegan or dairy-free by leaving off the feta.
• Add Some Nuts: Add chopped almonds or pine nuts.
• Add Greens: For even more nutrients serve this on a bed of spinach, mixed salad greens, or arugula.

FAQ

Storage and Leftovers

This Mediterranean Quinoa Salad is actually great for making ahead, including meal prep.  You can make this entire recipe and store it for up to four days in an airtight container in the fridge.  If making for a potluck, make sure to add the dressing no more than a few hours before serving it.  You can assemble the rest of the salad ahead of time.

Can Quinoa Salad be Frozen?

If you freeze quinoa salad, it will become mushy, so I do not recommend it.

Are quinoa salads healthy?

Quinoa salad is a great healthy meal because it's made with a well-rounded and nutritious grain.  This is a great lunch or light dinner to make more plant-based foods into your diet.

Can quinoa salad be made a day ahead?

Yes! This recipe is a great make-ahead recipe as the flavors melt together the next day!

This Mediterranean Quinoa Salad Recipe is Healthy & Tasty!

This Mediterranean Quinoa Salad recipe is one I make again and again because it's so fresh, flavorful, and tasty.  I love the gorgeous colors, textures, and flavors in it.  Whether you are just getting started eating healthy or are an old pro, this simple recipe is a go-to one to add to your meal planning.  This really is the best basic quinoa salad recipe!

I often eat this alone as a hearty vegetarian meal, but don't be afraid to serve it as a side dish for your favorite proteins.  Below are a few ideas to round out your meal.  As always, thanks for trying my recipes and I'd love to know what you think in the comments below.

Make it  a Meal:

• Blackened Mahi Mahi
• Broiled Crab Cakes
• Easy Baked Salmon
• BBQ Shrimp Skewers
• Salmon with Greek Yogurt Dill Sauce
• Blackened Swordfish

More Quinoa Salad Recipes to Try:

• Heirloom Tomato Caprese Quinoa Salad
• Honey Balsamic Grilled Quinoa Salad
• Honey Lime Mango Berry Quinoa Salad
• Cucumber Avocado Feta Quinoa Salad
• Southwest Quinoa Salad with black beans and cilantro
• Asain Edamame Quinoa Salad

If you make this Mediterranean Quinoa Salad Recipe, I’d love to hear what you think! Leave a comment and a star rating ★ below. Make sure to follow me on Instagram, Pinterest, and Facebook too!

Mediterranean Quinoa Salad

Julie Wunder

This Mediterranean Quinoa Salad recipe with feta and chickpeas is a delightful, tasty, and filling vegetarian recipe.  This 20-minute, easy quinoa recipe is loaded with greek flavors like tomatoes, bell peppers, red onions, and a Homemade Red Wine Vinegar Dressing.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

Course Dinner, Lunch

Cuisine American, Mediterranean

Servings 2

Calories 480 kcal

Ingredients

  

1x2x3x

• 2 cups vegetable broth or water
• 1 cups quinoa
• ½ cup chickpeas, rinsed and drained
• ¼ cup red onion, diced
• ½ cup bell pepper, chopped
• 1 cup cherry tomatoes, halved
• ¼ cup fresh basil, chopped
• ¼-1/2 cup Homemade Red Wine Vinaigrette
• ½ cup feta cheese
• garnish: fresh herbs, lemon

Instructions

 

Prepare the Quinoa:

• Rinse the quinoa in a strainer.
• In a medium saucepan, add the quinoa and two cups of water or vegetable broth.  Turn the heat to high and bring it to a boil.
• Once boiling, cover the pan and turn the heat to low. Let the quinoa simmer for about 15 minutes until cooked.
• Once it's tender, fluff it with a fork and set it aside to cool.  You'll need it to cool off before preparing the rest of the salad.

Prepare the Quinoa Salad:

• Once the quinoa is cooked put it in a large bowl. Toss in the dressing.
• Next mix in the red onion, bell pepper, cherry tomatoes, basil, garbanzo beans, and feta cheese.
• Add salt and pepper to taste.
• Serve room temperature or chilled.

Notes

Storage and Leftovers

This Mediterranean Quinoa Salad is actually great for making ahead, including meal prep.  You can make this entire recipe and store it for up to four days in an airtight container in the fridge.  If making for a potluck, make sure to add the dressing no more than a few hours before serving it.  You can assemble the rest of the salad ahead of time.

Can Quinoa Salad be Frozen?

If you freeze quinoa salad, it will become mushy, so I do not recommend it.

 

Portion Notes:

Half of this recipe is more of a meal-size portion.  For a side dish, you can get four servings.

 

Dressing Options:

• Homemade Red Wine Vinaigrette
• Homemade Greek Dressing

Nutrition

Calories: 480kcalCarbohydrates: 69gProtein: 21gFat: 14gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gCholesterol: 33mgSodium: 556mgPotassium: 840mgFiber: 9gSugar: 4gVitamin A: 1866IUVitamin C: 67mgCalcium: 260mgIron: 5mg

Keyword Mediterranean Quinoa Salad

Tried this recipe?Mention @Julie_Wunder or tag #RunninginaSkirt!

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