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Mediterranean · International

Mediterranean quinoa salad

Vegetarian

Fluffy quinoa with chickpeas, cucumber, cherry tomatoes, red onion, olives and parsley in a lemon, garlic and oregano vinaigrette — a filling grain salad that keeps well for packed lunches.

Mediterranean quinoa salad is a Mediterranean salad, ready in about 50 minutes and made with quinoa and chickpeas. It serves 4 and is rated beginner to cook.

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Colorful quinoa salad with cherry tomatoes, cucumbers, and cashews for a nutritious meal.
Photo: Nic Wood / Pexels · Pexels License
Prep
15 min
Cook
15 min
Rest
20 min
Total
50 min
Serves
4
Level
Beginner
Calories
467

Ingredients

4 servings

For cooking

For the vinaigrette

Equipment

Method

  1. Step 1

    Rinse the quinoa (opens in a new tab) in a fine sieve to remove its bitter coating. Simmer with the water and salt, covered, for 15 minutes until the water is absorbed and the grains show their little tails.

    Liquid being strained through a sieve
    How it looks · Photo: Katerina Holmes on Pexels

  2. Step 2

    Remove the pan from the stove and leave covered 5 minutes, then fluff with a fork and spread on a tray until cool, about 15 minutes.

  3. Step 3

    Whisk (opens in a new tab) the lemon juice (opens in a new tab), vinegar, garlic (opens in a new tab), oregano (opens in a new tab), salt and pepper (opens in a new tab), then whisk in the oil until emulsified.

    Eggs being whisked in a bowl
    How it looks · Photo: Kampus Production on Pexels

  4. Step 4

    Toss the cooled quinoa (opens in a new tab) with the chickpeas (opens in a new tab), cucumber (opens in a new tab), tomatoes (opens in a new tab), onion, olives (opens in a new tab), parsley (opens in a new tab) and dressing. Top with feta (opens in a new tab), if using.

    • 5 min

About this dish

Origin
Not attributed to one place · Origin uncertainA modern home-kitchen salad made in many countries; it has no single documented origin.Also popular in United States, United Kingdom, Canada, Australia
Dish
Lunch · Dinner · Salads · Main courses
Cooking method
Simmered
Taste
fresh, citrusy, herby, nutty
Diet
Vegetarian (lacto-ovo) · No gluten ingredients · No nut ingredients
All labelsVegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Pescatarian · Flexitarian-friendly · Whole-food focused · No gluten ingredients · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Mediterranean-style
Without the optional extras: Vegan, Plant-based, Ovo-vegetarian, Dairy-freeWorked out from the ingredients. How labels work
Good for
Meal-prep friendly · Make-ahead · Portable / lunchbox
Cook more with
Quinoa · Chickpeas · Cucumber · Tomato · Red onion · Black olives
Techniques
Simmering · Emulsification

Allergens

  • Contains, can be adapted: Milkfrom feta
  • May contain: Sulphitesfrom wine vinegar

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

467 kcal per serving

Calculated

1 serving ≈ 412 g · recipe makes 4

Where the energy comes from

  • Protein 11%
  • Carbohydrate 45%
  • Fat 44%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy467 kcal113 kcal
Protein12.8 g3.1 g
Carbohydrate54.1 g13.1 g
Net carbohydrate45 g10.9 g
Sugars——
Added sugars0 g0 g
Fibre9.2 g2.2 g
Fat23.4 g5.7 g
Saturated fat3.2 g0.8 g
Trans fat——
Cholesterol0 mg0 mg
Sodium709 mg172 mg
Salt equivalent1.8 g0.4 g
Vitamins & minerals per serving
Potassium
679 mg
Calcium
109 mg
Iron
4.8 mg
Magnesium
139 mg
Vitamin A (RAE)
55 µg
Vitamin C
—
Vitamin D
0 µg
Vitamin B12
0 µg
Folate (DFE)
145 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: feta.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Cooling the quinoa spread out stops it clumping and going soggy.

Common mistakes

  • Skipping the rinse — unrinsed quinoa tastes soapy and bitter.

Serve with

  • Pack into jars for lunches, or serve with grilled fish or halloumi.

Storage

  • Keeps 4 days in the fridge.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Built from the recipe’s own sections. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 2, 4

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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