Mediterranean Quinoa Salad
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.
Servings: 8 servings
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
per serving (based on 8 servings)
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
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