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Vegetarian Mediterranean Quinoa Salad with fresh vegetables and herbs

Vegetarian Mediterranean Quinoa Salad

A bright, filling, and fuss-free grain-forward salad made with quinoa, chickpeas, tomatoes, cucumber, and a tangy lemon-olive oil dressing, perfect for packed lunches or light dinners.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Lunch, Salad, Side Dish
Cuisine: Mediterranean, Vegetarian
Calories: 350
Ingredients Method Notes

Ingredients
  

Grains and Legumes
  • 1 cup quinoa (any color), rinsed Any color quinoa works well.
  • 2 cups water or low-sodium vegetable broth Use vegetable broth for more flavor.
  • 1 can chickpeas, rinsed and drained (15 oz) Can use canned white beans or edamame instead.
Vegetables
  • 1 cup cherry tomatoes, halved
  • 1 large cucumber, diced
  • 1/2 medium red onion, finely chopped
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/4 cup fresh parsley, chopped
Extras
  • 1/4 cup feta cheese, crumbled Optional; omit for vegan.
Dressing
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • to taste Salt and pepper Adjust seasoning to preference.

Method
 

Preparation
  1. Rinse the quinoa under cold water in a fine-mesh sieve to remove the bitter coating.
  2. Combine the rinsed quinoa and 2 cups of water (or broth) in a medium saucepan. Bring to a gentle boil.
  3. Reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed. Turn off the heat and let rest, covered, for 5 minutes. Fluff with a fork and let cool slightly.
  4. While the quinoa cooks, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, finely chop the red onion, pit and slice the olives, and chop the parsley. Drain and rinse the chickpeas.
Assembly
  1. In a large mixing bowl, add the cooled quinoa, chickpeas, tomatoes, cucumber, red onion, olives, feta (if using), and parsley.
  2. In a small bowl, whisk the olive oil, lemon juice, a pinch of salt, and a few grinds of black pepper until the dressing is emulsified. Taste and adjust acidity or seasoning.
  3. Pour the dressing over the salad and toss gently to coat all ingredients evenly.
  4. Serve immediately at room temperature, or chill for 30–60 minutes to let flavors meld.

Notes

Refrigerate in an airtight container for up to 4 days. For best texture, store the dressing separately and add it just before serving. For added flavor, consider toasting quinoa briefly before cooking.