Author: This Mediterranean Quinoa Salad is packed with fresh veggies, protein-packed chickpeas, and zesty lemon dressing-it's the perfect light and healthy meal that comes together in under 30 minutes! With vibrant herbs and a tangy bite, it's easy to make, perfect for meal prep, and ideal for potlucks or quick lunches. Fresh, flavorful, and always a hit! 🥗
This Mediterranean Quinoa Salad is the kind of dish you'll want to make over and over again. I'm typically a rice person when it comes to grains, but this salad might just change your mind. It's so fresh and delicious that even quinoa skeptics will be pleasantly surprised!
The chickpeas provide a hearty bite and boost of protein, while the fresh parsley and basil add a vibrant burst of flavor. And the dressing-lemony, zesty, and full of bright, bold flavor-ties everything together perfectly. This easy quinoa salad recipe is incredibly easy to prep ahead for the week or bring to a potluck where it's guaranteed to be a crowd-pleaser. Plus, it's light but still filling, making it the perfect meal for any occasion. Bonus: this salad is great for cleaning out your fridge-use up those last bits of veggies and herbs before they go bad. Feel free to customize it based on what you have on hand (check the notes for ideas)!
Quinoa Salad Ingredients
Here's what you'll need to make this Mediterranean quinoa salad.
For the Quinoa Salad:
- Quinoa - A protein-packed, light base for the salad. If you'd like to try a different grain, couscous, bulgur, farro, or rice all work great here.
- Chickpeas - These add heartiness and extra protein. You can also swap them out for any beans you have on hand, like white kidney beans, black beans, or lentils.
- Fresh vegetables - Cucumber, cherry tomatoes, red bell pepper.These veggies add color and crunch. If you have other veggies on hand, feel free to swap in chopped zucchini, shredded carrots, roasted red peppers, diced avocado, or steamed broccoli.
- Fresh herbs - parsley, basil, and green onion. These herbs give the salad a fresh, herbaceous flavor. You can also use mint, cilantro, oregano, or dill if you prefer.
- Roasted almonds - These add a nice crunch. For a nut-free version, swap them with sunflower seeds or pepitas.
- Vegan feta (optional) - This adds a tangy, creamy element. You can make your own homemade vegan feta or pick up a store-bought version.
For the Dressing:
- Olive oil - For richness and smoothness in the dressing. If you want an oil-free option, you can use a tablespoon of tahini or a splash of aquafaba to add creaminess. Or try my Go-To Oil-Free Salad Dressing recipe.
- Lemon juice - Adds a tangy, citrusy bite.
- Red wine vinegar - This adds depth and brightness to the dressing. If you're out of red wine vinegar, apple cider vinegar or white wine vinegar work as good substitutes.
- Dijon mustard - Gives the dressing a little zing and creaminess.
- Maple syrup or agave - Just a touch of sweetness to balance the acidity.
- Garlic - Because yum.
How to Make Mediterranean Quinoa Salad:
- Cook the quinoa: In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Remove from heat, fluff with a fork, and set aside to cool.
- Prepare the dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, maple syrup, and garlic. Season with salt and black pepper to taste. Set aside.
- Assemble the salad: In a large mixing bowl, combine the cooked quinoa, chickpeas, cucumber, cherry tomatoes, red bell pepper, parsley, basil, and green onion. Pour the dressing over the salad and toss until everything is evenly coated. Taste and adjust seasoning if needed.
- Add finishing touches: Top the quinoa salad with toasted almonds and vegan feta cheese, if using. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld.
Storage: Store in an airtight container in the fridge for up to 3 days. The flavors deepen over time, making it great for meal prep! For easy grab-and-go lunches, portion into individual jars or meal prep containers.
This Quinoa Salad is…
- Quick and easy to make - Ready in under 30 minutes!
- Tasty and healthy - Fresh, flavorful, and packed with nutrients.
- Perfect for meal prep - Ideal for lunches throughout the week
More Healthy Lunch Ideas:
- Easy Vegan Pasta Salad
- Red Lentil Curry
- Easy Vegan Lemon Soup
- Avocado Cashew Caesar Salad
- Vegan Greek Sheet Pan
- Spring Roll in a Bowl
- Cowboy Caviar
- Vegan Egg Roll in a Bowl
If you try this recipe let us know by leaving a comment, rating it, and don't forget to tag @itdoesnttastelikechicken on Instagram. You can also pin this recipe on Pinterest to save it for later!
Bon appetegan!
Sam Turnbull.
(click stars to vote)
Mediterranean Quinoa Salad
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Ingredients
For the salad:
- 1 cup quinoa, rinsed
- 2 cups water
- 1 can (15oz/ 425g) chickpeas, drained and rinsed
- 2 cups cucumber, diced
- 1 cup red bell pepper, diced
- 1 cup cherry tomatoes, halved
- ⅓ cup fresh parsley, roughly chopped
- ⅓ cup fresh basil, roughly chopped
- ¼ cup green onion, thinly sliced
- ¼ cup roasted almonds, roughly chopped (or sunflower seeds/pepitas for nut-free option)
- ¼ cup vegan feta, crumbled (optional)
For the dressing:
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup or agave
- 1 clove garlic, minced or grated
- Salt & pepper, to taste
Instructions
- Cook the quinoa: In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Remove from heat, fluff with a fork, and set aside to cool.
- Prepare the dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, maple syrup, and garlic. Season with salt and pepper to taste. Set aside.
- Assemble the salad: In a large mixing bowl, combine the cooked quinoa, chickpeas, cucumber, cherry tomatoes, red bell pepper, parsley, basil, and green onion. Pour the dressing over the salad and toss until everything is evenly coated. Taste and adjust seasoning if needed.
- Add finishing touches: Top with toasted almonds and vegan feta, if using. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld.Storage: Store in an airtight container in the fridge for up to 3 days. The flavors deepen over time, making it great for meal prep! For easy grab-and-go lunches, portion into individual jars or meal prep containers.
Notes
Customize it!
This salad is super versatile! Feel free to mix and match ingredients based on what you have on hand or your taste preferences:- Veggies: Swap in chopped zucchini, shredded carrots, roasted red peppers, diced avocado, or steamed broccoli for extra texture and flavor.
- Beans: Instead of chickpeas, try black beans, white beans, or lentils for a different protein source.
- Herbs: Mix it up with oregano, mint, cilantro, or dill for a fresh twist.
- Extras: Toss in Kalamata olives, capers, sun-dried tomatoes, artichoke hearts, or diced red onion for bold Mediterranean flavors.
- Citrus boost: Add lemon zest for extra brightness.
- Nut-free option: Swap almonds for sunflower seeds, pepitas, or hemp hearts for crunch.
Lise says
i used cilantro, red onion and part aquafaba part oil. fabulous, fresh
Sam Turnbull @ It Doesn't Taste Like Chicken says
That sounds delicious, Lise! 🙂
AJ says
Beyond yummy, and quick to put together. Made it even faster by using microwaveable quinoa cups. Added some olives and toasted the nuts with cumin and smoked paprika. Can't wait to have the leftovers for lunch tomorrow.
Sam Turnbull @ It Doesn't Taste Like Chicken says
That sounds delicious, AJ! Love those additions 🙂
Rosie says
I finally made this recipe & I'm so glad I did! It's a keeper! Not only is it delicious the first night, but it gets better as the flavors meld in the fridge. We love it! I'm thinking it'll be great to serve at family gatherings this summer too.
Sam Turnbull @ It Doesn't Taste Like Chicken says
Thanks Rosie! You’re right, it gets even better after a little time in the fridge 😊
Stephanie says
This is delicious! Light, bright and refreshing. We had it last night, and my husband complimented it; just had the leftovers tonight, and he said how good it was again! I can't disagree -- I know I will be making this again and again.
Sam Turnbull @ It Doesn't Taste Like Chicken says
Yay that makes me so happy! So thrilled you and your husband enjoyed it so much Stephanie! Thanks for the wonderful review 🙂
Emma says
This salad is delicious, easy to make and filling. Thank you for another great recipe that I can easily follow. Looking forward to trying the lentil salad recipe next 🌞
Jess @ It Doesn't Taste Like Chicken says
Terrific! Thanks Emma!
Joe says
I’m still enjoying it. 😊 I had a bout of food poisoning and so I’m eating it very slowly. But my mouth, my stomach and my body very much appreciate the recipe. Thank you for the nutritional therapy recommendation, Dr. Sam. 😊
Sam Turnbull @ It Doesn't Taste Like Chicken says
Oh my goodness, feel better!!
Sonya R Davidson says
This looks so refreshing. cannot wait to try it.
Sonya R Davidson says
Just read your story and ♡Chickpea♡ has got to be the cutest name for your rescue pup. That made my day! thx =)
Sam Turnbull @ It Doesn't Taste Like Chicken says
Aww thank you Sonya! Chickpea is flattered. Haha. I hope you love the salad too!
Julia says
I tweaked it a little bit based on what I had and not liking tomatoes. It was absolutely delicious and will definitely make again!
Sam Turnbull @ It Doesn't Taste Like Chicken says
Woohoo! So happy it's a repeat dish for you 🙂
Diane McDiarmid says
So good! Crunchy, flavorful. I didn't have a cucumber, so I subbed celery & it was delicious. FABULOUS receipt.
Sam Turnbull @ It Doesn't Taste Like Chicken says
Yay!!! Thank you so much Diane!!
Joe says
Hi Sam, I just made this and it was ¡impresionante! I couldn’t wait the half hour for it to chill so I tried it in a wrap with raw almond pulp hummus and shredded carrots. Mmm. 😋
I’ve made hummus many times before but for some reason today I cooked it like pasta instead of carefully measuring the water. And I didn’t hear my timer so I overcooked it. 🤷🏻♂️
My local supermercado didn’t have cherry tomatoes so I used chopped Roma tomatoes instead. No problemo. I’m a big Roma fan, and they were on sale.
I used 2-⅔ Tbsp dried parsley and basil instead of fresh. I also subbed the green onions for finely chopped white onion. I toasted the pepitas on my comal with a tiny amount of olive oil and sprinkled a pinch of salt overtop. Finally, I added about a half teaspoon liquid lecithin to the jar of dressing and shook it up so it would emulsify.
I’m looking forward to the flavors devoting in the next day or two. Thanks! 🙏🫶🪷🕊️
Sam Turnbull @ It Doesn't Taste Like Chicken says
Oooh sounds delicious! So happy you loved it Joe 😊
Joe says
The flavors have really developed over the last few days. This is a truly outstanding recipe. 👍
I recently had extensive oral surgery and can very much appreciate that the texture is getting softer.
Next time I’ll add halved green olives for even more flavor.
Sam Turnbull @ It Doesn't Taste Like Chicken says
Oh love the idea of adding olives! SO happy you enjoyed it 🙂