This Mediterranean quinoa salad packs complete plant protein, vibrant vegetables, and bright flavors into every forkful. Perfect for meal prep, packed lunches, or light dinners, the flavors actually improve after a day in the refrigerator as the ingredients meld together.
Complete Ingredients
Salad Base
- 1 cup quinoa – rinsed thoroughly
- 1 can chickpeas (400g) – drained and rinsed
- 1 large English cucumber – diced
- 1 cup cherry tomatoes – halved
- ½ red onion – finely diced
- 1 cup Kalamata olives – halved
- 100g feta cheese – crumbled
- ¼ cup fresh parsley – chopped
- ¼ cup fresh mint – chopped
Lemon Herb Dressing
- ¼ cup extra virgin olive oil
- 3 tbsp fresh lemon juice
- 1 clove garlic – minced fine
- 1 tsp dried oregano
- ½ tsp ground cumin – optional depth
- Salt and pepper to taste
Assembly Steps
Step 1: Cook the Quinoa
Place quinoa in a fine-mesh strainer and rinse under cold running water for 2 minutes, rubbing gently. This removes the natural saponin coating that creates bitter taste. Drain well.
Combine rinsed quinoa with 2 cups water and a pinch of salt in a medium saucepan. Bring to a boil, reduce heat to low, cover tightly and simmer for 15 minutes. Remove from heat and let stand covered for 5 minutes. Fluff with a fork and spread on a baking sheet to cool quickly.
Step 2: Prepare the Dressing
While quinoa cooks, whisk together olive oil, lemon juice, minced garlic, oregano, and cumin in a small bowl. Season with salt and pepper. Set aside to let flavors develop.
Step 3: Prep the Vegetables
Dice cucumber into uniform pieces. Halve cherry tomatoes through the equator. Finely dice red onion – soak in cold water for 5 minutes if you prefer milder flavor. Halve the olives and crumble feta into rough chunks.
Step 4: Combine Everything
Transfer cooled quinoa to a large serving bowl. Add chickpeas, cucumber, tomatoes, onion, and olives. Pour dressing over the salad and toss gently but thoroughly to coat every component.
Fold in crumbled feta carefully – you want chunks, not a smear. Add fresh herbs just before serving to maintain their vibrant color.
Success Strategies
- Cool quinoa completely before adding vegetables – warmth wilts greens
- Store dressing separately for meal prep, adding just before eating
- Add feta and herbs fresh each time rather than mixing into stored portions
- The salad keeps refrigerated up to 4 days when assembled without herbs
- Double the recipe – it disappears quickly and tastes better the next day
Nutritional Highlights
Per generous serving (approximately 350g):
- Calories: 420 kcal
- Protein: 15g – complete amino acid profile
- Carbohydrates: 48g
- Fat: 20g – primarily from olive oil and feta
- Fiber: 9g
- Iron: 25% daily value
Why This Works for Meal Prep
Unlike lettuce-based salads that wilt within hours, this grain-based bowl actually improves overnight. The quinoa absorbs dressing flavors while maintaining texture. Prep a large batch on Sunday for weekday lunches that require zero morning effort.
Customization Ideas
Add grilled chicken or shrimp for additional protein. Swap feta for goat cheese or vegan alternative. Include roasted red peppers, artichoke hearts, or sun-dried tomatoes. Substitute white beans for chickpeas.