Mediterranean Quinoa Salad with Chickpeas and Feta
Quinoa Chickpea Salad
A vibrant, protein-packed vegetarian salad with crisp veggies, tangy feta, and a zesty lemon dressing.
Nutrition (per serving)
This Mediterranean Quinoa Salad is my absolute go-to for busy work weeks. It’s a colorful, crunchy, and incredibly satisfying meal that manages to feel both light and filling at the same time. The combination of fluffy quinoa, hearty chickpeas, and salty feta cheese provides a solid nutritional base, while the fresh cucumbers and bell peppers add that essential crunch we all crave in a midday meal.
What makes this recipe a winner for work is how well it holds up. Unlike leafy salads that wilt by noon, this quinoa-based version actually gets better as it sits in the dressing. I love making a big batch on Sunday night so I have effortless, balanced lunches ready to grab as I head out the door. It's zesty, bright, and a total energy booster that won't leave you feeling sluggish for your afternoon meetings.
Ingredients
- Quinoa:1 cup
- Water:2 cups
- Canned chickpeas, drained and rinsed:15 oz
- English cucumber, diced:1 cup
- Cherry tomatoes, halved:1 cup
- Red bell pepper, diced:½ cup
- Red onion, finely chopped:¼ cup
- Feta cheese, crumbled:½ cup
- Fresh parsley, chopped:¼ cup
- Extra virgin olive oil:3 tbsp
- Lemon juice:2 tbsp
- Dried oregano:1 tsp
- Salt:½ tsp
- Black pepper:¼ tsp
Instructions
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Rinse the quinoa thoroughly under cold water using a fine-mesh strainer.
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In a medium saucepan, combine the quinoa and water. Bring to a boil, then turn the heat to low, cover, and simmer for 15 minutes until the water is fully absorbed.
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Remove the pan from the heat and let it sit covered for 5 minutes. Fluff with a fork and spread it out on a plate to cool slightly.
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In a large mixing bowl, combine the cooled quinoa, chickpeas, cucumber, cherry tomatoes, bell pepper, red onion, and fresh parsley.
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In a small bowl or jar, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper until well combined.
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Pour the dressing over the salad and toss everything together until evenly coated.
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Gently fold in the crumbled feta cheese.
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Serve immediately or divide into meal-prep containers for a delicious work lunch throughout the week.
Tips & Notes
- To make this even faster, use pre-cooked quinoa found in the freezer or pantry section of the grocery store.
- If you're making this several days in advance, wait to add the feta cheese until the morning you plan to eat it to maintain the best texture.
- Add a handful of kalamata olives for an extra salty, Mediterranean kick.
