Healthy Mediterranean quinoa salad recipe is a vibrant, nutrient-dense dish perfect for lunch, dinner, or meal prep. This gluten-free salad combines fluffy quinoa with fresh vegetables, chickpeas, feta, and a zesty lemon dressing. High in protein (around 15g per serving) and fiber, it’s ideal for weight management and sustained energy. Ready in 30 minutes, serves 4 as a main or 6 as a side.
Top-down view of colorful quinoa bowl with avocado, tomatoes, kale, and chickpeas perfect vibrant header image.
Healthy homemade salad bowl with quinoa, avocado, chickpeas, and vegetables appetizing and fresh.
Why This Quinoa Salad is Super Healthy
Quinoa is a complete protein with all nine essential amino acids, rare for plant foods. Chickpeas add extra protein and fiber for gut health. Veggies like tomatoes and cucumber provide antioxidants, while olive oil supports heart health. Studies link Mediterranean diets to reduced inflammation and better longevity.
Close-up Mediterranean quinoa salad in serving bowl detailed and inviting.
Ingredients for Mediterranean Quinoa Salad (Serves 4)
- 1 cup uncooked quinoa (rinsed)
- 2 cups vegetable broth or water
- 1 can (15oz) chickpeas, drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 cup kalamata olives, pitted
- 1/2 cup crumbled feta cheese (or vegan alternative)
- 1 avocado, sliced (optional)
- Fresh parsley and mint, chopped
Dressing:
- 1/4 cup extra virgin olive oil
- Juice of 2 lemons
- 2 garlic cloves, minced
- 1 tsp oregano
- Salt and pepper
Labeled quinoa ingredients flat lay great for prep section.
Easy Step-by-Step Instructions
- Cook quinoa: Bring broth to boil, add quinoa, simmer covered for 15 minutes. Fluff and cool.
- Prep veggies: Chop tomatoes, cucumber, onion, herbs.
- Make dressing: Whisk olive oil, lemon juice, garlic, oregano, salt, pepper.
- Assemble: In large bowl, combine cooled quinoa, chickpeas, veggies, olives, feta.
- Toss with dressing. Top with avocado and extra herbs.
- Chill 10 minutes for flavors to meld, or serve immediately.
Summer Greek-style quinoa salad close-up fresh and colorful variation.
Customizations and Tips
- Vegan: Skip feta, add nutritional yeast.
- Add protein: Grilled chicken or salmon.
- Meal prep: Stores in fridge up to 5 days; add avocado fresh.
- Pro tip: Toast quinoa before cooking for nutty flavor.
Nutrition Per Serving (Approximate)
350 calories, 15g protein, 12g fat (healthy fats), 45g carbs, 10g fiber. Rich in vitamins C, K, and folate.
This healthy Mediterranean quinoa salad recipe is refreshing, customizable, and crowd-pleasing. Make a big batch for easy healthy eating all week!
