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.
Mediterranean Quinoa Salad Recipe
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 lunch ideas one day, I sat down and finally wrote up a recipe for this cold quinoa 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.
While totally vegetarian and super light, this salad is surprisingly hearty and filling, thanks to protein-packed quinoa and chickpeas, but if you’re craving even more protein, you could always throw in some grilled chicken or salmon.
What’s in This Mediterranean Quinoa Salad?
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.
Here’s what’s in this Mediterranean Quinoa Salad:
- Arugula
- Quinoa — check out my tips for perfectly cooked quinoa
- Garbanzo beans add extra protein
- Roasted red peppers
- Kalamata olives deliver a nice, briny bite
- Feta cheese
- Garlicky balsamic dressing
How to Make Mediterranean Quinoa Salad
The best thing about this salad (besides how delicious it tastes), is there are just 3 steps, so you can whip it up super fast. Not to mention it’s loaded with pantry staples you likely already have on hand. Another thing I love is it also happens to be easy to meal prep. I’ll often make my quinoa and dressing ahead of time and 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?
Cook the quinoa. Follow my tips for perfectly cooked quinoa every time.
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 as a cold quinoa salad or at room temperature so that the arugula doesn’t wilt.
See? It’s as easy as 1, 2, 3.
Is Quinoa Salad Healthy?
Known as one of nature’s superfoods, quinoa (KEEN-wah) is a carbohydrate that’s extra rich in protein, dietary fiber, B vitamins, and dietary minerals. In fact, 1 cup of quinoa provides twice the protein plus about 5 grams more fiber than the same amount of cooked white rice, making it a favorite plant-based protein for vegetarians and vegans. As a combo carb/protein, it fills you up faster and sticks with you longer.
Pair this super grain with protein and fiber-rich chickpeas, Mediterranean flavors, and healthy fats like extra virgin olive oil, roasted red peppers and Kalamata olives, plus antioxidant-rich arugula, and you’ve got a salad teeming with health benefits.
Tips and Variations
- 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.
- 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.
- Be sure not to leave out the dried thyme in the Mediterranean 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.
- Try baby kale or spinach instead of arugula if you like.
- You could add additional toppings to this cold quinoa salad, such as thinly sliced red onion, cucumber, marinated artichokes, fresh bell pepper instead of roasted, and so forth.
- Add grilled chicken or salmon if you’re craving even more protein.
If you make this recipe, please let me know! Leave a 
star rating on this recipe below and leave a comment, take a photo and tag me on Instagram with #foodiecrusheats.
Mediterranean Quinoa Salad
Ingredients
- 1 ½ cups dry quinoa
- ½ teaspoon kosher salt
- 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
- 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
More Quinoa Salad Recipes to Make
- Healthy Quinoa Salad
- Thai Quinoa Salad
- Quinoa and Kale Protein Power Salad
- Southwest Quinoa and Grilled Corn Salad
- Quinoa Tabbouleh with Chickpeas
- Kale Salad with Quinoa and Shrimp
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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.
De
Didn’t have arugula, used spinach. Perfection! Loved it!
So glad you made the switch De, and used what you had :)
Vivian
Made this last night when we had guests over. Everyone loved it, the arugula is perfect in this. Thank you!
tommie
Where did you find those measuring spoons?? I was looking for a recipe with arugula and found your website!
Chris
It is so hot right now and this sounds delicious, light and filling! Looking for are to this tonight. Thanks for th inspiration!
Kathy
Wonderful dish made for dinner this evening. instead of vinegar I used fresh lemon juice with a little green onion and tomatoes. It was so good thank you so much! My husband loved it!
Liz Ruff
This sounds amazing. Can this be prepared a day before or is it best to assemble the day of, since it has arugula in it?
Jennifer
I made a big batch for a holiday picnic, and am trying saving half for tomorrow without the dressing. I will pour the dressing over it right before serving. I saved another little bit with dressing, to see if it could last a day. It tastes awesome right now!
Heather
What is the calorie counter on this lovely dish?
Hi Heather, I don’t provide nutritionals on my recipes but if you want, you can input it into an app like My Fitness Pal.
Sandy
Was excellent made it for Saturday Lunch used baby lettuce in purple and green was great combination and added a few cherry tomatoes.
Love that idea Sandy!
brian
I can do without the Arugula, it and Radicchio are too bitter for my palate.
Bev
This salad was fantastic! Perfect side dish to simple grilled chicken the other night. Yum!
Michelle
How would I reduce this for 1 serving?
Angelina
OMG, everything which I love in one bowl! Even my son, who is a grad of the “CIA” gave this salad a is thumbs up.
Angelina, that is awesome. Thanks to your son for his vote and to you for coming back around and letting me know!
Alison
Yum! This salad is so colorful and looks delicious! I’m anxious to try out this new recipe. Thanks for sharing!
Gaby Dalkin
the colors of this salad are incredible and I adore the flavors! always good to have an arsenal ready to go for feeding a lot of people — adding this recipe to mine for sure
Kari
I am totally in need of a big healthy salad like this right now!
Kari
http://www.sweetteasweetie.com
Kathy
Yum. I used spinach instead of argula, and used about 1/2 the oil. Light and delicious!
Lucia @ The Foodwright
This salad is so pretty! But, more importantly, it sounds absolutely delicious. Love love love Mediterranean flavors.
Jennie @onesweetmess
I could easily see myself eating this salad daily. Love the combination of Mediterranean ingredients.
Laura (Tutti Dolci)
This salad is perfect for now and later…love the Mediterranean flavors!
naomi
Salads like this are a must especially during the holidays to offset all the not-so-healthy goodies that are eaten.
Taylor @ Food Faith Fitness
How GENIUS is to use that Salad Savors as a topping on this gorgeous Quinoa Salad! I love DeLallo and ANYTHING quinoa, so this is totally my jam! Pinned!
Liz @ The Lemon Bowl
I remember this salad well… it is everything I love in a giant bowl!!! Minus you. :) xoxox Miss you!
Anna @ Crunchy Creamy Sweet
Love everything about this salad! From garbanzo beans, arugula to the dressing. So good!
Katrina
Salads like this are perfect for dinner AND lunch! So much healthy goodness in one bowl. Yum!
Laura ~ RYG
Honestly, after all the Christmas cookies, I feel like the “green element” like you said is crucial!! Not to mention the whole healthy quinoa thing going on here, because they’re aren’t enough Billy Blanks Tae Bo DVD’s in the world that’s gonna burn off the Pinterest calories. I have not heard of DeLallo but will be asking my grocery store if they carry their products, if not, I’ve read that you can ask the manager to order some and see how it goes! And I love your wood board, it’s a little like the one going on for my artisan cutting board giveaway I’m hosting right now! Thanks.
Kathy
I find that olive oil at Kroger with the pastas. It’s good flavor at a great price