Mediterranean Quinoa and Chickpea Salad
Mediterranean Quinoa & Chickpea Salad
Ingredients
- 1 cup (185 g) quinoa, rinsed
- 1 can (400 g) chickpeas, drained & rinsed
- 1 cup cherry tomatoes, halved
- 1 small cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 cup kalamata olives, sliced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped (optional)
- 1/2 cup feta, crumbled (optional)
Lemon-Herb Dressing
- 1/4 cup extra-virgin olive oil
- Juice of 1 lemon (≈ 3 Tbsp)
- 1 Tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 clove garlic, grated
- 1 tsp dried oregano
- 1/2 tsp sea salt, to taste
- 1/4 tsp black pepper
Step-by-Step Instructions
- Cook the quinoa: In a saucepan, combine rinsed quinoa with 2 cups (480 ml) water and a pinch of salt. Bring to a boil, cover, reduce heat, and simmer 12–15 minutes. Fluff and cool 5 minutes.
- Whisk the dressing: In a jar, combine olive oil, lemon juice, red wine vinegar, Dijon, garlic, oregano, salt, and pepper. Shake until creamy.
- Combine: Add cooled quinoa, chickpeas, tomatoes, cucumber, red onion, olives, parsley, and mint to a large bowl. Pour over dressing; toss gently.
- Finish: Fold in feta (optional). Taste and adjust lemon, salt, or pepper.
- Serve or store: Enjoy immediately or chill 30 minutes. Keeps up to 4 days in the fridge.
Meal-prep tip: Pack the feta and a little extra dressing separately and add just before eating to keep things fresh.
Variations & Pro Tips
- Make it vegan: Skip the feta or use a vegan alternative.
- Add protein: Grilled chicken, shrimp, or baked tofu work great.
- Swap grains: Try bulgur, couscous, or brown rice if you’re out of quinoa.
- Low-sodium: Rinse olives well and reduce added salt.
- Extra crunch: Add toasted almonds or pine nuts before serving.
Nutrition (per serving)
| Calories | ~380 kcal |
|---|---|
| Carbohydrates | 49 g |
| Protein | 14 g |
| Fat | 14 g (Sat. 2 g) |
| Fiber | 9 g |
| Sodium | ~380 mg |
FAQ
Can I make it ahead? Yes—this salad tastes even better the next day. Store tightly covered for up to 4 days.
Can I freeze it? Not recommended; fresh vegetables lose texture when frozen and thawed.
How do I keep onions mild? Soak chopped red onion in cold water 5–10 minutes, then drain well.
