This healthy Mediterranean quinoa salad with feta makes for a simple lunch or dinner, thanks to pantry staples like chickpeas, roasted red bell peppers, Kalamata olives, and is a light but filling vegetarian meal. This is cheap, easy, and good-for-you meal prep at its finest!
The Quinoa Salad I Meal Prep on Busy Weeks
It’s no secret I love Mediterranean food. It’s a cuisine I turn to frequently, because of the flavors, textures, and health benefits. So when mulling over easy meal prep lunch ideas one day, I sat down and finally wrote up a recipe for this quinoa chickpea salad I have had on regular rotation for so long. This really has been my go-to for a quick, simple, and healthy lunch and I guarantee it’ll become one of your favorites as well.
This salad just hits all the right notes. Peppery arugula is a great, leafy base for complementing these Mediterranean flavors. Protein-packed quinoa and chickpeas bring a nice heartiness and texture. Roasted red bell peppers add a pop of color and sweet smokiness, while briny Kalamata olives and feta cheese lend a salty, acidic bite. A garlicky balsamic dressing ties it all together.
While totally vegetarian and super light, this salad is surprisingly hearty and filling, but if you’re craving even more protein, you could always throw in some grilled chicken or salmon.
Enjoy!
Heidi’s Tips for Meal Prepping This Recipe
You can cook the quinoa in advance, then prep and store the remaining ingredients in separate containers until you’re ready to assemble this salad.
I’ll also try to buy olives that have already been pitted, so I can essentially just throw everything into a bowl, and voila, lunch is served! As Ina would say, how easy is that?
Tip: I don’t recommend tossing everything together too far in advance, otherwise the arugula will wilt.
What’s in This Recipe?
The full recipe, with amounts, can be found in the recipe card below.
- Arugula — Can be swapped with any leafy green you like.
- Quinoa — Check out my tips for perfectly cooked quinoa that’s always fluffy and never soggy.
- Chickpeas — Drain and rinse to remove the gelatinous canning liquid.
- Roasted red peppers — You can buy a jar at the store or you can make your own.
- Kalamata olives — This sweeter, meatier olive variety delivers a nice, briny bite.
- Feta cheese — Buy the kind in a block and break it up with your fingers for a creamier texture.
- Balsamic dressing — The dressing is made with a mixture of olive oil and balsamic vinegar, with garlic, dried basil, and thyme added for bold Mediterranean flavor.
Heidi’s Tip: Be sure not to leave out the dried thyme in the salad dressing. It rounds out the earthiness of the dressing. Crumble the thyme leaves between your fingers to release the oils and mellow the herb.
How to Make Mediterranean Quinoa Salad in 3 Steps
- Cook the quinoa. Follow my tips for perfectly cooked quinoa every time.
Heidi’s Tip: When cooking my quinoa I like to add about ½ teaspoon of kosher salt to the water to flavor the grain as it cooks. Be sure to bring your water to a boil before adding the salt so it doesn’t pit and ruin the bottom of your pan.
- Make the garlicky balsamic dressing. Whisk together the olive oil, balsamic, fresh garlic, dried basil and salt and pepper, and set aside.
- Add it all to a bowl. Add the quinoa, arugula, garbanzo beans, Kalamata olives, roasted red peppers, and feta cheese to a large bowl. Drizzle with the dressing and garnish with basil. I prefer serving this at room temperature so that the arugula doesn’t wilt.
If you make this recipe, please let me know! Leave a ⭐️⭐️⭐️⭐️⭐️ rating below, leave a comment to tell us what you think, and tag me on Instagram @foodiecrush.
Mediterranean Quinoa Salad Recipe
Ingredients
Dressing
- ½ cup extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 2 garlic cloves , pressed
- ½ teaspoon dry basil , minced
- ½ teaspoon dried thyme , crushed between your fingers
- kosher salt and freshly ground black pepper
Salad
- 1 ½ cups dry quinoa
- ½ teaspoon kosher salt
- 3 cups arugula
- 1 15 ounce can garbanzo beans , drained
- 1 small jar roasted red bell peppers , drained and chopped
- ¼ cup Kalamata olives , pitted and roughly chopped
- ¼ cup crumbled feta cheese
Instructions
- Cook the quinoa according to package directions with ½ teaspoon salt added to the water. Cool completely.
- Mix together the olive oil, balsamic vinegar, pressed garlic, basil and thyme. Whisk until well combined. Season with kosher salt and freshly ground black pepper and set aside.
- To a large serving bowl, add the quinoa, arugula, garbanzo beans, roasted red peppers, Kalamata olives, and feta cheese.
- Drizzle with the dressing and garnish with basil. Season to taste. Serve at room temperature.
Notes
- You can cook the quinoa in advance, then prep and store the remaining ingredients in separate containers until you’re ready to assemble this salad. I don’t recommend tossing everything together too far in advance, otherwise the arugula will wilt.
Nutrition
Recipe Variations
- Try baby kale or spinach instead of arugula if you like.
- You could add additional toppings, such as thinly sliced red onion, cucumber, marinated artichokes, fresh bell pepper instead of roasted, and so forth.
- Add grilled chicken, salmon, or shrimp if you’re craving even more protein.
More Quinoa Salad Recipes to Make
More Easy Meal Prep Lunches and Dinners
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Amy Endler
This was absolutely delicious! Even my sons who are not inclined to like quinoa really enjoyed this. I made it as a vegetarian high protein option to go along with salmon for others.
Happy to hear the boys in your family took the healthy road and enjoyed it!
Tonia
Easy to make and delicious!
Hayley
Thanks, Tonia, we’re glad you enjoyed it!
Patricia
Made this for supper yesterday following the recipe as written except subbing spinach for arugula. It was satisfying and delicious. I just had the leftovers for lunch and it was just as flavorful and crisp as yesterday.
So glad you liked it Patricia! THanks for the rating and the comment.
Swantje
Wonderful salad. Flavors and taste are amazing!!!!!
Happy to hear!
Susan L Lewis
I’ve made this several times – it’s always a hit! I do as suggested and keep everything separate until meal time. Also, I use half as much quinoa as the recipe calls for.
Taylah
Amazing! Made this for my work lunches and am so surprised that something so healthy can taste so good! Will be making this for Christmas lunch
I’m glad you enjoyed Taylah!
Alison
So good. Added a diced cucumber to the mix. I bought the olives & feta from our olive bar (halved the olives and chopped the cheese a little smaller) and used their oil as part of the base of the dressing. I also added a little lemon juice.
SWIowa
I like this recipe. It’s a great basic Quinoa Salad with opportunities to add/subtract/adjust additions. I did not have kalamata olives so substituted a small can of sliced black peppers. I would like it as well with chopped fresh red pepper than the roasted variety. I added more balsamic vinegar; I drizzled some on (I should have measured but didn’t) and gave it a good stir. I also added several chopped green onions. Chopped red onions would be good instead. I felt it needed the the zip of the extra vinegar and the onions. How many main-dish servings are in one batch of this recipe? I could not find that info.
Adrian (Breezy Brain)
Looks so yummy and healthy! I think you forgot to add a drizzle of lemon juice to this dish though :)
My only complaint about quinoa at the moment is that it is quite pricey compared to rice and other grains.
Tia Miller
This is a perfect recipe. I love the taste of the feta cheese sneaking up with a burst of “gotcha” flavor.
candy
This salad was a big hit. I used Israeli couscous (pearl). Delicious!
Cynthia
Hi I was looking at this recipe and noticed in the picture of the dressing ingredients what looks to be Dijon mustard, but it is not listed in the recipe ingredients? I always use Dijon in my balsamic dressing, so I am curious
Judy
This was a winner! I’ll be making it again soon. Thank you!!
Anna Wright
Thank you for sharing this excellent recipe with quinoa. The ingredients listed above are of high-quality as well. Can’t wait to try it.