Description
This Mediterranean Quinoa Salad is a flavorful and healthy make-ahead meal prep option. It’s packed with fresh vegetables, protein-rich quinoa, and tangy feta cheese, making it a satisfying lunch that’s ready when you are.
Ingredients
Scale
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 1 can (15 ounces) chickpeas, rinsed and drained
- 1 cup chopped cucumber
- 1 cup chopped bell peppers (any color)
- 1/2 cup chopped red onion
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- For the Dressing:
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and freshly ground black pepper to taste
Instructions
- Cook the quinoa: Combine rinsed quinoa and vegetable broth (or water) in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes, or until liquid is absorbed. Let stand for 5 minutes, then fluff with a fork.
- Prepare the vegetables: While the quinoa cooks, chop the cucumber, bell peppers, red onion, and olives. Chop the parsley and mint.
- Make the dressing: In a small bowl, whisk together olive oil, lemon juice, dried oregano, garlic powder, salt, and pepper.
- Assemble the salad: In a large bowl, combine the cooked quinoa, chickpeas, chopped cucumber, bell peppers, red onion, Kalamata olives, feta cheese, parsley, and mint.
- Dress the salad: Pour the dressing over the salad and toss gently to combine.
- Meal prep: Divide the salad into individual meal prep containers. Store in the refrigerator for up to 4 days.
Notes
- For best flavor, let the salad sit for at least 30 minutes before serving to allow the flavors to meld.
- Feel free to add other vegetables like cherry tomatoes or artichoke hearts.
- If you don’t have fresh mint, you can omit it or use a little dried mint in the dressing.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: No-Cook / Assembly
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/4 of recipe
- Calories: Approximately 400-450
- Sugar: Varies (natural sugars from vegetables)
- Sodium: Varies (depending on olives and feta)
- Fat: Approximately 20-25g
- Saturated Fat: Approximately 5-7g
- Unsaturated Fat: Approximately 15-18g
- Trans Fat: 0g
- Carbohydrates: Approximately 40-45g
- Fiber: Approximately 8-10g
- Protein: Approximately 12-15g
- Cholesterol: Approximately 15-20mg