Mediterranean Quinoa & Chickpea Salad
This vibrant Mediterranean Quinoa & Chickpea Salad is a delightful explosion of flavors, perfect for light summer lunches or as a side at your next gathering. Bursting with colorful veggies, creamy feta, and protein-packed quinoa, this salad not only nourishes but also delights the senses. It's incredibly versatile—serve it over a bed of fresh baby spinach for a satisfying main course or pair it with grilled meats for a heartier meal. With generous servings, it's great for meal prepping or entertaining large groups, ensuring everyone gets a taste of this refreshing medley. Wholesome ingredients combine to create a nutrient-dense dish that'll keep you energized all day long!
N/A
Servings
N/A
Calories
15
Ingredients
Ingredients
quinoa
1 cup (rinsed and cooked)
reduced-fat feta cheese
8 ounces (crumbled)
English cucumber
1 (chopped)
red bell pepper
1 (chopped)
red onion
1 (chopped)
cherry tomatoes
2 pints (halved or quartered)
garbanzo beans
2 (15 1/2 ounce) cans (drained)
black olives
1 (15 1/2 ounce) can (drained (optional))
olive oil
1/4 cup (none)
red wine vinegar
1/4 cup (none)
lemon
1 (juice)
oregano
2 teaspoons (dried)
kosher salt
1/2 teaspoon (none)
black pepper
1/4 teaspoon (none)
fresh parsley
1/2 cup (chopped)
Instructions
1
Rinse the quinoa under cold water and cook it according to package instructions. Once cooked, fluff with a fork and let it cool to room temperature.
2
While the quinoa is cooking, prepare the vegetables: chop the English cucumber, red bell pepper, and red onion into bite-sized pieces. Halve or quarter the cherry tomatoes, depending on your preference.
3
In a large mixing bowl, whisk together the lemon juice, olive oil, red wine vinegar, kosher salt, and black pepper to create the dressing.
4
Add the chopped vegetables, drained garbanzo beans, and black olives (if using) to the bowl with the dressing. Stir to combine.
5
Crumble the reduced-fat feta cheese over the top and add the freshly chopped parsley. Gently fold all the ingredients together until evenly mixed.
6
Once the quinoa has cooled, add it to the salad mixture and gently stir to incorporate, ensuring everything is evenly combined.
7
Taste the salad and adjust seasonings, adding more red wine vinegar or lemon juice if desired for extra zing.
8
Serve immediately over a bed of baby spinach or refrigerate for later. The flavors meld beautifully if allowed to chill for an hour or more.
9
Enjoy this versatile salad as a main dish or a colorful side to grilled chicken, fish, or roasted vegetables.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Quinoa & Chickpea Salad?
It is a vibrant, nutrient-dense salad made with quinoa, garbanzo beans, fresh vegetables, and creamy feta cheese tossed in a lemon vinaigrette.
Is this recipe suitable for vegetarians?
Yes, this recipe is entirely vegetarian as it uses plant-based proteins like quinoa and chickpeas along with feta cheese.
How many ingredients are required for this recipe?
There are 15 ingredients in total, including the dressing components and optional black olives.
How do I prepare the quinoa for this salad?
Rinse the quinoa under cold water, cook it according to package instructions, fluff it with a fork, and let it cool to room temperature before adding to the salad.
What vegetables are included in the salad?
The salad includes English cucumber, red bell pepper, red onion, and cherry tomatoes.
What are the ingredients for the dressing?
The dressing is a mixture of lemon juice, olive oil, red wine vinegar, kosher salt, and black pepper.
Can I make this salad ahead of time?
Yes, the flavors meld beautifully if allowed to chill in the refrigerator for an hour or more before serving.
What type of beans are used in this recipe?
The recipe calls for two 15.5-ounce cans of garbanzo beans, also known as chickpeas.
Are the black olives mandatory?
No, the black olives are listed as an optional ingredient.
What kind of cheese is used?
The recipe specifies 8 ounces of crumbled reduced-fat feta cheese.
How should the cherry tomatoes be prepared?
The cherry tomatoes should be halved or quartered depending on your size preference.
What is the best way to serve this salad?
It can be served as a main dish over a bed of baby spinach or as a side dish with grilled chicken, fish, or roasted vegetables.
How do I add more 'zing' to the flavor?
You can adjust the seasonings by adding more red wine vinegar or lemon juice to suit your taste.
What kind of onion is recommended?
The recipe calls for one chopped red onion.
Is fresh parsley necessary?
The recipe uses 1/2 cup of freshly chopped parsley to add a burst of fresh flavor.
What type of cucumber is best for this recipe?
An English cucumber is recommended for its thin skin and minimal seeds.
Does the recipe use dried herbs?
Yes, it include 2 teaspoons of dried oregano.
How much olive oil is in the dressing?
The dressing requires 1/4 cup of olive oil.
Is this recipe good for meal prepping?
Absolutely, the sturdy ingredients and the way the flavors develop over time make it excellent for meal prep.
Can I use regular feta instead of reduced-fat?
Yes, regular feta cheese can be substituted for reduced-fat feta without changing the preparation method.
Is this salad gluten-free?
Quinoa and chickpeas are naturally gluten-free, so as long as your specific ingredients are certified, the salad is gluten-free.
How much salt is added?
The recipe calls for 1/2 teaspoon of kosher salt.
What is the first step in the instructions?
The first step is to rinse and cook the quinoa according to the package instructions.
When should the feta be added?
The feta should be crumbled over the top and gently folded in with the vegetables and dressing before adding the quinoa.
Can I add meat to this salad?
Yes, it pairs very well with grilled chicken or fish if you want to add an extra animal protein source.
What size cans of garbanzo beans are needed?
You need two 15.5-ounce cans.
Is the red bell pepper cooked?
No, the red bell pepper is chopped and added raw for crunch and freshness.
How much black pepper is used?
The recipe uses 1/4 teaspoon of black pepper.
How much vinegar is in the salad?
The recipe uses 1/4 cup of red wine vinegar.
What is the primary protein source?
The primary protein sources are quinoa and garbanzo beans.