Take a break from sandwiches and pastas with this protein-packed, satisfying Mediterranean Quinoa Salad, made with a mix of Greek goodies like feta cheese and Kalamata olives.
About half an hour before noon, my stomach begins its daily lunchtime growl. Escaping the office midday for a big cheeseburger or a meaty club sandwich with co-workers or friends for lunch is always a good time. But sometimes, I have to be awake in the afternoon, so I just want a giant bowl of salad for lunch.
This Mediterranean quinoa salad is my favorite giant bowl of salad! It has all my favorites, and between the quinoa and the roasted chickpeas, it gives me enough protein and fiber to feel full until dinner. For anyone who’s familiar with the afternoon snacking struggle, you know how hard it is to last until dinner!
This salad has everything—a little crunch from the chickpeas, a salty kick from the feta, a touch of vinegar from the Italian dressing and olives, and that fresh herb flavor from mint and basil. There’s also a slight bite from the arugula that I love so much.
Is This Mediterranean Quinoa Salad Healthy?
There’s a ton of nutritional value in this dish, thanks to all the whole ingredients and veggies. The chickpeas and quinoa provide lots of protein and fiber. Tomatoes are a good source of vitamins A and C and provide antioxidants like lutein, beta-carotene, and lycopene. Kalamata olives contribute healthy fats, protein, fiber, iron, and vitamin E, while pine nuts lend many vitamins and minerals, such as phosphorus, manganese, and vitamins K and E. So, between all of those ingredients, there’s plenty to keep your body fueled properly through the afternoon!
Overall, this salad is gluten-free and vegetarian-friendly. It’s also compliant with the Mediterranean diet. You can easily make it dairy-free or vegan by replacing the feta cheese with a plant-based cheese or omitting the cheese altogether.
All About The Mediterranean Diet
The Mediterranean diet isn’t all that complicated, and it’s a really enjoyable way to eat healthy. The diet encourages eating whole foods, like fresh fruits, vegetables, legumes (beans, lentils, chickpeas), nuts, seeds, and whole grains, as well as fish and seafood. Red meat and dairy are allowed, but in small amounts, and all the oils consumed should be plant-based. For flavor, the diet encourages using herbs and spices, and for desserts, using fresh fruit and natural sugars like honey in small amounts. Alcohol should be consumed in moderation, such as a glass of wine with meals.
How Do I Store Leftovers?
You can store leftovers tossed in dressing in an airtight container in the fridge for a day or 2, but after that, the salad gets unpleasantly soggy. If you’re planning on making a lot of this salad, don’t toss the whole batch in the dressing just yet. Rather, toss single servings in dressing right before you eat them. Without dressing, the salad should keep in an airtight container in the fridge for up to 4 days.
Serving Suggestions
This salad makes a great all-in-one lunch, as I mentioned earlier. But you could easily make a big batch of it and serve it alongside other lunch or dinner dishes. For a big lunch buffet, serve this salad with healthy mains, such as Chicken Caesar Wraps, Air-Fryer Chicken Bites, or Air-Fryer Salmon Bites. I’d add a big batch of Brown Rice Pilaf as well.
For dinner, this salad goes well with grilled meats, like this Keto Steak With Garlic Butter Mushrooms or Grilled Chicken Tenders.
Ingredients
- 3 cups cooked quinoa
- 1 pint roasted cherry tomatoes
- 2 cups arugula
- 1 cup sliced Persian cucumbers
- 1 cup mixed basil and mint chopped
- ¾ cup feta cheese crumbled
- ¾ cup Kalamata olives pitted and sliced
- ½ cup red onion diced
- ⅓ cup toasted pine nuts
- ½ cup Italian dressing with 2 additional garlic cloves, grated
- ½ teaspoon sea salt
- Freshly ground black pepper to taste
- 1 pinch red pepper flakes
- 1 cup roasted chickpeas
Instructions
- In a large mixing bowl, combine the cooked quinoa, roasted tomatoes, arugula, sliced cucumbers, chopped herbs, crumbled feta cheese, sliced olives, diced red onion, and toasted pine nuts.
- Drizzle the Italian dressing over the salad and toss everything together until well mixed. Season with sea salt, freshly ground black pepper, and a pinch of red pepper flakes, then toss again.
- Top the salad with roasted chickpeas for added crunch and protein. Serve immediately.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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