This Mediterranean quinoa salad is fresh, healthy, easy to make, and super delicious! Serve it as a side dish or enjoy it as a meal on its own all summer long.
Mediterranean Quinoa Salad
I’m sharing one of my favorite salad recipes. This recipe is super easy to make, with no complicated ingredients. Protein packed quinoa is paired with peppery arugula, crunchy cucumbers, juicy tomatoes, roasted red peppers, salty feta and olives. Then it’s tossed in a lemony Mediterranean dressing to bring it all together.
Most people think of salads as boring. But trust me when I say, this salad is anything BUT boring! This fresh, filling Mediterranean quinoa salad recipe is so delicious and tasty, you will want to make it every time you entertain this summer!
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What’s In This Mediterranean Quinoa Salad?
This nutritious salad combines different flavors, textures, and wholesome ingredients that are all tossed in a tangy homemade dressing. Many of the ingredients are likely in your pantry already. Here’s what you need to make this salad:
- Quinoa- It has a mild, nutty flavor and slightly chewy texture.
- Chicken or vegetable broth- I like to cook quinoa in low sodium broth instead of water to add more flavor.
- Arugula- for additional greens and slight bitter taste.
- Chickpeas- adding beans for additional protein
- Other vegetables- I added cherry tomatoes, cucumbers, and roasted red peppers. See below for other additions.
- Kalamata olives- buy pitted olives to save you some time. You can also substitute your favorite olive variety or omit
- Feta cheese- adds a nice salty tang to the salad. You can omit or substitute another cheese like parmesan or goat cheese.
- Fresh herbs- basil and parsley make this salad taste fresh. Use any fresh or dried herbs you prefer.
What Is Quinoa?
In case you’ve never heard or cooked with quinoa I thought I would review what this power ingredient is. Quinoa is commonly grouped with grains such as wheat, barley, and oats because it’s typically prepared and consumed the same way. However, quinoa is actually a seed from a plant that is a member of the same family as spinach, beets, and Swiss chard.
Quinoa has a delicious subtle nutty flavor and can be used in both savory and sweet dishes.
How Is It Prepared?
All you need is quinoa and water. I substitute chicken or vegetable broth for the water to add more flavor. I always rinse/soak quinoa in a fine mesh strainer to remove any bitter flavor. This technique also makes it easier to digest. Then you cook it on the stovetop in a 2:1 ratio (liquid: quinoa) and simmer for 15 minutes until all the water is absorbed. Remove from the heat and let it sit covered for five minutes, then fluff with a fork.
Quinoa Nutrition
It’s amazing how much nutrition is packed into these tiny seeds! Not only is quinoa gluten free, but it’s full of protein, complex carbohydrates, and other nutrients. As a seed, quinoa contains all nine essential amino acids, which makes it a complete protein. For this reason, many vegetarians and vegans consume it as an alternative to animal protein. One cup of cooked quinoa provides 8 grams of protein compared with 1 large egg that has ~6 grams of protein!
In addition, quinoa’s high fiber content means the body digests it gradually and leaves you full for a longer period of time. Quinoa is also full of vitamins and minerals such as iron, magnesium, manganese, phosphorus, calcium, zinc, and more.
Recipe Tips & Variations
This Mediterranean quinoa salad is very forgiving. If there’s any ingredient you’re not a fan of, you can simply leave it out, or replace it with something else. Here are some suggestions:
- Additional toppings you can add: artichokes hearts, fresh bell pepper, red onion, sun-dried tomatoes, spicy peppers
- If you want more crunch, make my roasted chickpeas (https://rachelbtherd.com/crispy-roasted-chickpeas/)
- Switch the grain. Instead of quinoa you can swap in any grain you like such as farro, barley, or couscous
- For more protein, top with chicken, fish, steak, or a vegetarian protein option
- I make my quinoa with vegetable or chicken broth for more flavor. In addition, make the quinoa in advance then you can throw the salad together easily any night
- Use any fresh herbs you like. If you don’t have fresh you can also use dried herbs for enhanced flavor
Other light and refreshing summer recipes you should try:
- Peach Caprese Salad
- Mint Chip Smoothie
- Peaches and Cream Popsicles
- Fresh Mango Salsa
- Refrigerator Pickles
- Watermelon Arugula Feta Salad
Mediterranean Quinoa Salad
Ingredients
- 1 cup dry quinoa
- 2 cups water or low sodium chicken or vegetable broth
- 4-5 cups arugula
- 1 15 oz can chickpeas drained and rinsed
- ⅔ cup roasted red peppers drained and chopped
- 3 baby cucumbers diced
- ¾ -1 cup cherry tomatoes quartered
- ½ cup pitted Greek olives halved
- ¼ cup crumbled feta cheese optional
- 10-14 Fresh basil leaves julienned
- 1/3 cup fresh parsley chopped
Dressing Ingredients
- ¼ cup extra virgin olive oil
- 1 Tablespoon lemon juice freshly squeezed is best, but can use bottled juice
- ½ Tablespoon grated lemon zest
- 2 Tablespoon red wine vinegar
- ¾ teaspoon Dijon mustard
- ½ teaspoon dried basil
- ¼ Tablespoon oregano
- ¼ teaspoon ground black pepper
- ¼ teaspoon garlic powder
Instructions
- To cook the quinoa: combine the uncooked quinoa with the vegetable broth in a medium pot. Bring to a boil over medium-high heat, then reduce the heat to low. Simmer, uncovered, for 15 minutes or until the water is absorbed. Remove from the heat source, cover the pot, and let it sit for 5 minutes. Remove lid and fluff the quinoa with a fork. Let cool completely before using in the salad. See notes below.
- Prep or dice all your vegetables as the quinoa is cooling
- Prepare the dressing: Add all the ingredients into a small blender and blend well.
- Assemble the salad: Place the arugula, cooled quinoa, chickpeas, roasted red peppers, cucumbers, tomatoes, olives, and feta cheese (if using) into a large bowl. Add the dressing and toss well to combine (start with less dressing and you can always add more!) Serve and enjoy!
Nutrition Facts
255 Calories, 12 gram fat, 9 gram protein, 29 gram total carbohydrate, 6 grams of fiber, 5 grams sugar, 347 mg sodium Notes
Prepare the quinoa ahead of time so it has time to cool. You can prepare it 1-2 days in advance. Alternatively, if you’re short on time, once the quinoa is cooked you can spread thin on a baking sheet and place in the refrigerator to cool faster. The dressing is my Greek dressing recipe on my website with the addition of fresh lemon zest for more flavor. You can omit the zest if you want but it adds a nice lemon flavor. Feel free to add more or less of any ingredient. Or substitute ingredients to your liking. This salad is very flexible. Other tips/variations: • Additional toppings you can add: artichokes hearts, fresh bell pepper, red onion, sun-dried tomatoes, spicy peppers • If you want more crunch, make my roasted chickpeas (https://rachelbtherd.com/crispy-roasted-chickpeas/) • Switch the grain. Instead of quinoa you can swap in any grain you like such as farro, barley, or couscous • For more protein, top with chicken, fish, steak, or a vegetarian protein option • Use any fresh herbs you like. If you don’t have fresh you can also use dried herbs for enhanced flavor
What’s your favorite summer salad recipe? Share in the comments below. I’d love to try out your recommendations, and maybe other readers will love your ideas, too! Also, be sure to stay in touch and follow me on Facebook, Instagram and Pinterest
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