Mediterranean Quinoa Salad
A vibrant Mediterranean Quinoa Salad made with fluffy quinoa, crisp vegetables, hearty chickpeas, tangy feta, and a bold, herby dressing. Packed with protein, fiber, and healthy fats, it’s a refreshing yet satisfying dish that works perfectly for lunch, dinner, or make-ahead meal prep.
Equipment
- 1 medium pot (to cook quinoa)
- 1 large mixing bowl
- 1 medium bowl for dressing
- 1 whisk
- 1 sharp knife
- 1 cutting board
Ingredients
For the Salad:
- 3 ½ cups chicken stock or vegetable stock, salted
- 2 cups quinoa uncooked
- 1 red bell pepper chopped
- 1 orange bell pepper chopped
- ½ cup cucumber chopped, seeds removed
- ⅓ cup red onion finely diced
- 1 can 540 mL chickpeas, rinsed and patted dry
- ⅓ cup sun-dried tomatoes chopped
- ⅓ cup kalamata olives chopped
- 1 cup feta cheese crumbled
- 1 tablespoon lemon zest optional, for garnish
For the Dressing:
- ¼ cup extra virgin olive oil
- ¼ cup oil from sun-dried tomatoes
- 2 tablespoons brine from kalamata olives
- 1 tablespoon red wine vinegar
- Juice of ½ lemon
- 1 large garlic clove minced
- ¼ cup fresh parsley finely chopped
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon dried oregano
- ½ teaspoon onion powder
Instructions
- Rinse and Cook the Quinoa: Measure the quinoa and rinse it well under cold running water using a fine-mesh strainer. This removes the natural coating that can cause bitterness. Transfer the rinsed quinoa to a medium pot and add the chicken stock (or vegetable stock if you prefer a vegetarian option). Bring it to a boil over medium-high heat, then reduce the heat to low, cover with a tight-fitting lid, and simmer gently. Cook until the grains are tender and the liquid has been absorbed. Once done, remove from heat, fluff with a fork, and allow the quinoa to cool to room temperature before mixing with the other ingredients.
- Prepare the Fresh Vegetables: While the quinoa cools, wash the red and orange bell peppers and cucumber thoroughly. Dice the peppers into small, even-sized pieces for a crunchy texture. Slice the cucumber lengthwise, remove the seeds with a spoon, and chop the remaining flesh into bite-sized chunks. Finely dice the red onion so that it adds flavor without overpowering the dish. Arrange the vegetables in a bowl or set them aside on a cutting board until needed.
- Chop the Mediterranean Add-Ins: Next, prepare the flavorful ingredients that give this salad its distinct Mediterranean taste. Chop the sun-dried tomatoes into small pieces for even distribution. Roughly chop the kalamata olives into halves or quarters so their salty flavor balances each bite. Crumble the feta cheese into medium chunks, either by hand or with a fork, and keep these ingredients aside until you are ready to assemble.
- Drain and Prepare the Chickpeas: Open the can of chickpeas and drain them thoroughly. Rinse well under cold water to remove excess starch and sodium, then pat them dry with a clean kitchen towel or paper towel. Drying is important to help the dressing coat evenly without watering down the salad.
- Whisk Together the Dressing: In a medium bowl, combine extra virgin olive oil, sun-dried tomato oil, olive brine, red wine vinegar, freshly squeezed lemon juice, minced garlic, chopped parsley, salt, black pepper, dried oregano, and onion powder. Use a whisk to blend until smooth and emulsified. Taste the dressing and adjust with more lemon juice or seasoning if desired.
- Assemble the Salad Base: Place the cooled quinoa into a large mixing bowl. Add the chickpeas, chopped bell peppers, cucumber, red onion, sun-dried tomatoes, and olives. Sprinkle the crumbled feta cheese over the mixture. Gently toss with a spoon to combine before adding the dressing.
- Pour and Toss the Dressing: Drizzle the prepared dressing evenly over the quinoa and vegetable mixture. Using large spoons or salad tongs, toss carefully to coat everything with the dressing. Mix slowly and thoroughly to ensure every ingredient is evenly flavored.
- Garnish and Rest the Salad: Top the salad with lemon zest for a burst of citrus aroma and flavor. Cover the bowl with plastic wrap or transfer it to an airtight container. Place in the refrigerator for at least 30 minutes before serving. This chilling period allows the flavors to meld beautifully and enhances the refreshing quality of the dish.
- Serve and Enjoy: Once chilled, gently toss the salad again and serve as a light main meal, hearty side dish, or a make-ahead lunch option. It pairs perfectly with grilled meats, seafood, or can be enjoyed on its own for a balanced, nutrient-rich dish.
Notes
- Cooking quinoa in chicken or vegetable stock adds deeper flavor compared to plain water.
- Always let the quinoa cool before mixing to prevent wilting the fresh vegetables.
- Removing cucumber seeds keeps the salad crisp and avoids excess water.
- Patting the chickpeas dry helps the dressing cling better.
- Resting the salad in the fridge enhances flavor and texture.
