Best Healthy & Easy Mediterranean Quinoa Salad

Looking for a quick, nutritious, and delicious meal? This Healthy & Easy Mediterranean Quinoa Salad is packed with fresh vegetables, protein-rich quinoa, and a zesty lemon dressing. It's light yet satisfying, making it perfect for meal prep, a side dish, or a refreshing main course. Plus, it's ready in just 20 minutes!

Prep Time 10 mins

Cook Time 10 mins

Rest Time 5 mins

Total Time 25 mins

Cooking Method: No-Bake, Stovetop

Cuisine: Mediterranean-inspired

Courses: Main course, Salad, Side dish

Difficulty: Beginner

Servings: 4

Estimated Cost: 10

Calories: 320 kcal per serving

Best Season: Spring, Summer

Description

A vibrant, protein-packed quinoa salad with fresh Mediterranean flavors, featuring crisp veggies, chickpeas, feta cheese, and a zesty lemon dressing.

For the Salad

1 cup quinoa, rinsed
2 cups water or vegetable broth
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup red bell pepper, diced
1/2 cup red onion, finely chopped
1/2 cup canned chickpeas, drained and rinsed
1/2 cup feta cheese, crumbled
1/2 cup fresh parsley, chopped

For the Dressing

3 tbsp olive oil
2 tbsp fresh lemon juice
1 clove garlic, minced
1 tsp Dijon mustard
1/2 tsp dried oregano
Salt and black pepper to taste

Instructions

1
Cook the Quinoa
- In a saucepan, bring 2 cups of water or vegetable broth to a boil.
- Add the rinsed quinoa, reduce heat, cover, and simmer for 10 minutes until the liquid is absorbed.
- Fluff with a fork and let it cool for 5 minutes.
2
Prepare the Dressing
- In a small bowl, whisk together olive oil, lemon juice, garlic, Dijon mustard, oregano, salt, and black pepper.
3
Assemble the Salad
- In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, chickpeas, and parsley.
4
Toss & Serve
- Pour the dressing over the salad and mix well.
- Top with crumbled feta cheese and serve immediately or refrigerate for later.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 280kcal

% Daily Value *
Total Fat 12g19%
Saturated Fat 2g10%
Cholesterol 5mg2%
Sodium 380mg16%
Potassium 420mg12%
Total Carbohydrate 34g12%
Dietary Fiber 6g24%
Sugars 4g
Protein 9g18%

Vitamin C 22 mg
Calcium 60 mg
Iron 2.7 mg
Iodine 3 mcg
Magnesium 72 mg
Zinc 1.5 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: healthy quinoa salad, Mediterranean salad, easy meal prep, fresh and nutritious, healthy side dish