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Mediterranean Diet Meal Plan. mediterranean-quinoa-salad-bow
Leena Chef

Mediterranean Quinoa Salad

This vibrant Mediterranean quinoa bowl is packed with protein-rich chickpeas, fresh vegetables, tangy feta cheese, and a zesty lemon dressing. Perfect for meal prep, it stays fresh for up to 4 days and can be enjoyed cold or at room temperature.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 385
Ingredients Equipment Method Notes

Ingredients
  

  • 1 cup uncooked quinoa, rinsed
  • 2 cups vegetable broth or water
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 red onion, finely chopped
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh parsley, chopped
  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 clove garlic, minced
  • 1 tsp dried oregano
  • salt and black pepper to taste

Equipment

  • medium saucepan
  • Mixing Bowl
  • Whisk
  • cutting board
  • knife

Method
 

  1. In a medium saucepan, bring vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed.
  2. Remove from heat and let quinoa sit covered for 5 minutes, then fluff with a fork. Let cool to room temperature.
  3. While quinoa cools, prepare the vegetables: halve tomatoes, dice cucumber, and finely chop red onion.
  4. In a large mixing bowl, combine cooled quinoa, chickpeas, cherry tomatoes, cucumber, red onion, olives, and parsley.
  5. In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper to create the dressing.
  6. Pour dressing over the salad and toss gently to combine.
  7. Gently fold in crumbled feta cheese.
  8. Taste and adjust seasoning if needed. Serve immediately or refrigerate for 30 minutes to let flavors meld.
  9. Can be stored in an airtight container in the refrigerator for up to 4 days.

Notes

For best results, allow the salad to chill before serving to let the flavors develop. You can substitute quinoa with couscous or bulgur. Add avocado or spinach for extra nutrients. Store leftovers in an airtight container for up to 4 days.