This healthy Mediterranean quinoa salad recipe uses fresh ingredients and is packed with plant-based protein. It’s super easy to make, bright, and full of flavor.
I love quinoa! This tiny whole grain is a great source of protein, fiber, and antioxidants. But it’s also super versatile and a must for vegan cooking.
Quinoa can be used for breakfast recipes, veggie burgers, and hearty salads. This leads to my next point: Mediterranean food!
Friends, get ready to experience the vibrant flavors of the Mediterranean in this refreshing Mediterranean quinoa bowl.
Packed with protein-rich chickpeas, fluffy quinoa, juicy cherry tomatoes, crisp cucumbers, briny Kalamata olives, and fresh herbs, every bite is like a burst of coastal sunshine.
Drizzled with zesty lemon juice and seasoned to perfection, this oil-free salad is not only delicious but stupidly simple to make. It’s also perfect for busy weekdays when you need a quick but healthy make ahead lunch.
Whether enjoyed on its own or as an amazing side dish, this healthy Mediterranean Quinoa Salad will surely be a staple on your summer menu.
Jump to:
- Ingredients you’ll need for this vegan quinoa salad
- How to make this Mediterranean quinoa salad recipe
- Substitutions
- Variations
- How do I store this Mediterranean quinoa salad?
- Top tips
- Quinoa salad FAQs
- More delicious hearty salads
- What to serve with this recipe?
- Healthy Mediterranean Quinoa Salad
- 💬 Community
Ingredients you’ll need for this vegan quinoa salad
The beauty of this salad lies in its vibrant colors, fresh ingredients, and bold flavors. Filled with bright Mediterranean flavors, each bite is like being transported to sun-drenched shores with every taste.
- cooked quinoa
- garbanzo beans (chickpeas)
- cherry tomatoes or grape tomatoes
- English cucumber
- red onion
- Kalamata olives
- fresh parsley
- fresh lemon juice
- salt and black pepper to taste
See the recipe card below for exact quantities and specific instructions.
How to make this Mediterranean quinoa salad recipe
Elevate your salad game with this healthy Mediterranean quinoa salad recipe. Packed with fresh vegetables, protein-rich quinoa, and fresh herbs.
Combine cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, olives, and parsley in a large bowl.
Drizzle the lemon juice over the ingredients and toss until well combined.
Season with salt and pepper to taste.
Serve immediately or refrigerate for later.
Hint: Prepare all your vegetables, herbs, and other add-ins while the quinoa cooks. You’ll be able to have your salad ready to go almost immediately.
Substitutions
Explore endless possibilities with substitutions in this Vegan Mediterranean Quinoa Salad, allowing you to effortlessly tailor the dish to your preferences or dietary needs.
- Rice – brown rice may be used in place of the quinoa.
- Olives—You can use any variety of olives or omit them altogether. Capers are also a good substitute for olives and add a nice essence.
- Red Wine Vinegar—If you don’t have lemon juice, you can use red wine vinegar or balsamic vinegar in its place.
- Black Beans – Replace the chickpeas with black beans or use both for extra protein.
If you are looking for a tasty oil-free salad dressing to try with this recipe, this hummus dressing is perfect. I also love the simplicity and flavor of this lemon dressing.
Variations
The best thing about this summer salad, besides the flavor, is its versatility. Here are a few of my favorite suggested add-ins.
- Fresh Veggies: Chopped red bell peppers, green onions, and artichoke hearts are not only delicious but also add great texture.
- Peppers and tomatoes: When I have roasted red peppers and sun-dried tomatoes on hand, they are two of my favorite add-ins.
- Toppings: Tossing in some pine nuts or sliced almonds is great for adding crunch and a nice nutty flavor.
Crumble up some of this delicious tofu feta on top right before serving!
How do I store this Mediterranean quinoa salad?
Any leftover quinoa salad should be placed in an airtight container and stored in the refrigerator for 3-4 days.
This healthy Mediterranean quinoa is a great recipe for meal prep. Be sure to store the quinoa in a separate container and not with the vegetables.
Top tips
Follow these tips to make the best Mediterranean quinoa salad perfect every time.
- Follow the package instructions when cooking the quinoa to ensure a fluffy texture.
- Cook the quinoa ahead of time. It should be cool or at room temperature when you get ready to combine the ingredients and toss the salad.
- I recommend buying and using fresh vegetables the day you intend to make the salad. This is purely preference, but it brings out the best flavor.
Quinoa salad FAQs
I used white quinoa, but use whatever you prefer.
1 cup of uncooked quinoa will yield 3 cups of cooked quinoa.
The basic ratio is 1 cup quinoa to 2 cups liquid.
More delicious hearty salads
Check out these delicious salads that are sure to fill you up!
What to serve with this recipe?
Enjoy this Mediterranean quinoa salad on its own or as a side dish:
If you make this recipe, be sure to let me know! Leave a comment, STAR RATING, and tag a photo #shaneandsimple on Instagram.
PrintHealthy Mediterranean Quinoa Salad
This healthy Mediterranean quinoa salad recipe uses fresh ingredients and is packed with plant-based protein. It’s super easy to make, bright, and full of flavor.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Method: Salads
- Cuisine: Mediterranean
- Diet: Vegan
Ingredients
- 1 cup of cooked quinoa
- 1 can (15 ounces) chickpeas, drained and rinsed
- ½ cup cherry tomatoes, halved
- ¼ cup cucumber, diced
- ¼ cup red onion, finely chopped
- 10 Kalamata olives, sliced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
- Salt and black pepper to taste
Instructions
- Cook the quinoa according to the package instructions. Let it cool to room temperature or set it in the fridge until you’re ready.
- Combine cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, olives, and parsley in a large bowl.
- Drizzle the lemon juice over the ingredients and toss until well combined.
- Season with salt and pepper to taste.
- Serve immediately or refrigerate for later.
Notes
- Any leftover quinoa salad should be placed in an airtight container and stored in the refrigerator for 3-4 days.
- This healthy Mediterranean quinoa is a great recipe for meal prep. Be sure to store the quinoa in a separate container and not with the vegetables.
- Follow the package instructions when cooking the quinoa to ensure a fluffy texture.
- Cook the quinoa ahead of time. It should be cool or at room temperature when you get ready to combine the ingredients and toss the salad.
- I recommend buying and using fresh vegetables the day you intend to make the salad. This is purely preference, but it brings out the best flavor.
Nutrition
- Serving Size: 1 cup
- Calories: 183
- Sugar: 3.8 g
- Sodium: 53.7 mg
- Fat: 3.2 g
- Carbohydrates: 31.2 g
- Fiber: 6.3 g
- Protein: 8.3 g
- Cholesterol: 0 mg
Five stars! This is an excellent full-meal salad for a hot California summer day! I followed your suggestions to also add artichoke hearts and slivered almonds, which added a nice crunch. I also tossed in about a cup of finely chopped arugula (because, well,*greens*). The recipe turned into two servings as a main dish. Hubby and I both loved it. I will definitely be making this again! Thanks for a great recipe, Shane.
Hi Shane, just want to make sure that it is one cup of cooked quinoa, not one cup to be cooked. I only ask because it doesn’t sound like very much quinoa in the recipe. Thank you so much for all of your delicious recipes. I make your granola all the time, that’s my Daily breakfast with flax and chia and berries and almond milk, yummy.
It is one cup, cooked. I know it doesn’t sound like much, but once you make the whole salad it’s quite a bit in total.
This healthy Mediterranean quinoa salad recipe uses fresh ingredients and is packed with plant-based protein. It’s super easy to make, bright, and full of flavor.