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Mediterranean Quinoa Salad

This colorful salad has become my go-to for meal prep. It's packed with protein from quinoa and chickpeas, loaded with fresh vegetables, and the lemon dressing keeps everything bright and flavorful. I love that it actually tastes better after a day or two in the fridge as the flavors meld together.

Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Servings
4

By Emma Rodriguez

Published: January 28, 2026 | Last Updated: February 8, 2026

Mediterranean quinoa salad with fresh vegetables

Ingredients

  • 1 cup quinoa, rinsed
  • 2 cups water
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 large cucumber, diced
  • 1/2 red onion, finely chopped
  • 1/2 cup Kalamata olives, sliced
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh parsley, chopped
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 clove garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions

  1. Combine quinoa and water in a medium pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and let sit covered for 5 minutes, then fluff with a fork and let cool.
  2. While quinoa cools, prepare your vegetables. Dice cucumber, halve tomatoes, chop onion and parsley.
  3. In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper to make the dressing.
  4. In a large bowl, combine cooled quinoa, chickpeas, tomatoes, cucumber, red onion, olives, and parsley.
  5. Pour the dressing over the salad and toss well to combine.
  6. Gently fold in the feta cheese.
  7. Serve immediately or refrigerate for up to 4 days. The flavors develop beautifully overnight!

Tips & Variations

Make it vegan: Skip the feta or use a plant-based alternative.

Boost the protein: Add grilled chicken, shrimp, or hard-boiled eggs.

Storage tip: Keep the dressing separate if meal prepping for more than 2 days, and add it just before eating.

Grain swap: Use couscous, farro, or brown rice instead of quinoa.

Nutrition Information

Per serving

Nutrient Amount
Calories 325
Total Fat 15g
Carbohydrates 38g
Protein 12g
Fiber 8g

Frequently Asked Questions

How long does this salad keep in the fridge?

It stays fresh for up to 4 days when stored in an airtight container. The quinoa and veggies hold up really well, though the cucumbers might soften slightly after day 3.

Can I freeze this salad?

I don't recommend freezing this salad. The fresh vegetables and feta don't freeze well and will become watery when thawed.

Do I need to rinse the quinoa?

Yes! Rinsing removes the natural coating (saponin) that can make quinoa taste bitter. Use a fine-mesh strainer and rinse under cold water for about 30 seconds.