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 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 1/2 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 1/2 cups dry quinoa
- 1/2 teaspoon kosher salt
- 1/2 cup extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 2 garlic cloves pressed
- 1/2 teaspoon dry basil minced
- 1/2 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
- 1/4 cup Kalamata olives pitted and roughly chopped
- 1/4 cup crumbled feta cheese
Instructions
- Cook the quinoa according to package directions with 1/2 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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Laura ~ RYG says
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 says
I find that olive oil at Kroger with the pastas. It’s good flavor at a great price
Katrina says
Salads like this are perfect for dinner AND lunch! So much healthy goodness in one bowl. Yum!
Anna @ Crunchy Creamy Sweet says
Love everything about this salad! From garbanzo beans, arugula to the dressing. So good!
Liz @ The Lemon Bowl says
I remember this salad well… it is everything I love in a giant bowl!!! Minus you. :) xoxox Miss you!
Taylor @ Food Faith Fitness says
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!
naomi says
Salads like this are a must especially during the holidays to offset all the not-so-healthy goodies that are eaten.
Laura (Tutti Dolci) says
This salad is perfect for now and later…love the Mediterranean flavors!
Jennie @onesweetmess says
I could easily see myself eating this salad daily. Love the combination of Mediterranean ingredients.
Lucia @ The Foodwright says
This salad is so pretty! But, more importantly, it sounds absolutely delicious. Love love love Mediterranean flavors.
Kathy says
Yum. I used spinach instead of argula, and used about 1/2 the oil. Light and delicious!
Kari says
I am totally in need of a big healthy salad like this right now!
Kari
http://www.sweetteasweetie.com
Gaby Dalkin says
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
Alison says
Yum! This salad is so colorful and looks delicious! I’m anxious to try out this new recipe. Thanks for sharing!
Angelina says
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.
heidi says
Angelina, that is awesome. Thanks to your son for his vote and to you for coming back around and letting me know!
Michelle says
How would I reduce this for 1 serving?
Bev says
This salad was fantastic! Perfect side dish to simple grilled chicken the other night. Yum!
brian says
I can do without the Arugula, it and Radicchio are too bitter for my palate.
Sandy says
Was excellent made it for Saturday Lunch used baby lettuce in purple and green was great combination and added a few cherry tomatoes.
heidi says
Love that idea Sandy!
Heather says
What is the calorie counter on this lovely dish?
heidi says
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.
Liz Ruff says
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 says
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!
Kathy says
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!
Chris says
It is so hot right now and this sounds delicious, light and filling! Looking for are to this tonight. Thanks for th inspiration!
tommie says
Where did you find those measuring spoons?? I was looking for a recipe with arugula and found your website!
Vivian says
Made this last night when we had guests over. Everyone loved it, the arugula is perfect in this. Thank you!
De says
Didn’t have arugula, used spinach. Perfection! Loved it!
heidi says
So glad you made the switch De, and used what you had :)
Paula says
How many calories per serving does it have?
Anna Wright says
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.
Judy says
This was a winner! I’ll be making it again soon. Thank you!!
Cynthia says
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
candy says
This salad was a big hit. I used Israeli couscous (pearl). Delicious!
Wilma P Sherwood says
I wish when a good recipe like this is posted you would also post nutritional values as well!
Tia Miller says
This is a perfect recipe. I love the taste of the feta cheese sneaking up with a burst of “gotcha” flavor.
Adrian (Breezy Brain) says
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.
Kyleigh Williams says
What is the service portion for this salad? I didn’t see it anywhere! Can’t wait to try it!
SWIowa says
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.
Alison says
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.