I used to think “healthy” meant tiny portions and bland salads. Then I fell for the Mediterranean way—fresh herbs, juicy tomatoes, good olive oil—and everything clicked. This Mediterranean quinoa salad brings all that goodness to your plate: fluffy quinoa, burst tomatoes, crisp cucumbers, briny bits of feta and olives, and a lemon-garlic vinaigrette you’ll want on repeat. It’s hearty, colorful, and perfect for busy weeknights or meal prep.
Why You’ll Love This Mediterranean Recipe — Mediterranean quinoa salad
- Big flavor from lemon, herbs, and extra-virgin olive oil.
- High-fiber, plant-forward, and balanced enough for lunch or dinner.
- Naturally a gluten free Mediterranean salad recipe.
- Meal-prep friendly and great cold from the fridge.
- Family-approved and easy to scale for gatherings.
The Building Blocks of Mediterranean Flavor
Extra-Virgin Olive Oil
This is the heart of Mediterranean cooking. A fruity, peppery EVOO adds a silky finish and those heart-healthy fats that keep meals satisfying.
Chickpeas & Feta
Protein-packed chickpeas bring fiber and a nutty bite. A little feta adds creamy, salty contrast—exactly what you want in a Mediterranean quinoa salad with chickpeas and feta.
Olives & Fresh Herbs
Think of this as a Greek quinoa salad with olives and herbs. Briny kalamatas, basil, and mint layer in brightness and perfume without extra salt—simple, fresh, and so flavorful.
The Recipe Card:
Here’s the step-by-step recipe you can print and cook tonight.
Mediterranean Quinoa Salad with Burst Tomatoes, Herbs & Crispy Chickpeas
Equipment
- Rimmed sheet pan
- Parchment paper
- large skillet or air fryer
- small jar with lid
- Large mixing bowl
- fine-mesh strainer.
Ingredients
Burst Tomatoes
- 2 cups 300 g grape or cherry tomatoes
- 1 teaspoon extra-virgin olive oil counts toward the oil total
Crispy Chickpeas
- 2 cups 330 g cooked chickpeas, rinsed and well dried (no added salt)
- 1 teaspoon extra-virgin olive oil counts toward the oil total
- ½ teaspoon dried oregano
- ½ teaspoon ground cumin
- ¼ teaspoon smoked paprika
- Freshly ground black pepper
Salad Base
- 4 cups cooked quinoa from about 1¼ cups dry, cooled and fluffed
- 3 cups 60 g baby arugula
- 1½ cups 200 g thinly sliced Persian cucumber
- ⅓ cup 50 g finely diced red onion
- 1½ cups loosely packed basil and mint leaves torn
Salty Bits (lightened)
- 55 g feta crumbled (about ½ cup lightly packed), briefly rinsed and patted dry
- 50 g kalamata olives pitted and sliced (about ⅓ cup), briefly rinsed and patted dry
- 12 g pine nuts about 1½ tablespoons, lightly toasted
No-Salt Herb Lemon Vinaigrette
- Total extra-virgin olive oil used in the recipe: 4 tablespoons 54 g, including the teaspoons above
- 3 tablespoons fresh lemon juice
- 2 teaspoons red wine vinegar
- 2 garlic cloves finely grated
- 1 teaspoon dried oregano
- ½ teaspoon ground sumac or fine zest of ½ lemon
- ¼ teaspoon red pepper flakes optional
- Freshly ground black pepper to taste
Instructions
- Fluff & Chill : Cook quinoa if needed. Spread on a tray to steam-dry, then chill until barely warm. Fluff with a fork.
- Burst the Tomatoes : Heat oven to 425°F (220°C). Toss tomatoes with about ½ teaspoon of the oil. Roast 10–12 minutes until skins blister. Cool.
- Quick Desalting : Place feta crumbles and sliced olives in a strainer; rinse under cool water for 10–15 seconds to remove surface brine. Pat very dry.
- Crisp the Chickpeas : Air fryer or skillet at 400°F (205°C). Toss chickpeas with about ½ teaspoon oil, oregano, cumin, paprika, and pepper. Cook 8–10 minutes, shaking once, until crisp. Cool.
- Toast the Nuts : Dry-toast pine nuts over medium heat 2–3 minutes until golden. Transfer to a plate to cool.
- Shake the Vinaigrette : Add the remaining olive oil to a jar with lemon juice, vinegar, garlic, oregano, sumac, and pepper. Shake until emulsified.
- Build & Finish : In a large bowl, combine quinoa, arugula, cucumber, red onion, herbs, and roasted tomatoes. Add about three-quarters of the vinaigrette and fold gently. Scatter feta, olives, pine nuts, and chickpeas on top. Drizzle with the remaining vinaigrette and serve.
Notes
- Keep chickpeas and pine nuts separate until just before serving for maximum crunch.
- For dairy-free, omit feta and add ¼ cup finely diced no-salt roasted red pepper for color.
- For nut-free, swap pine nuts with unsalted roasted sunflower seeds.
Nutrition Facts
Per serving: calculated from ingredient weights- Calories: 301 kcal
- Total Fat: 13.6 g
- Saturated Fat: 2.51 g
- Trans Fat: 0 g
- Carbohydrates: 36.1 g
- Dietary Fiber: 7.01 g
- Total Sugars: 4.92 g
- Added Sugars: 0 g
- Protein: 10.0 g
- Sodium: 175 mg
- Cholesterol: 6 mg
My Top Tips for a Perfect Result
- Rinse and dry chickpeas well so they crisp instead of steam.
- Rinse feta and olives briefly to soften brine while keeping that classic flavor.
- Dress the quinoa while it’s slightly warm so it soaks up the lemon-garlic vinaigrette.
- For speedy nights, roast the tomatoes and cook quinoa ahead; you’ll be halfway to a 30 minute Mediterranean quinoa salad.
Frequently Asked Questions (FAQ)
1.Is this a gluten free Mediterranean salad recipe?
Yes. Quinoa is naturally gluten-free, and the remaining ingredients keep it that way. Always check labels on feta and olives if you’re highly sensitive.
2.Can I make a 30 minute Mediterranean quinoa salad?
Absolutely. Prep quinoa and burst tomatoes in advance, then assemble. You’ll be eating in about 30 minutes, even on a busy weeknight.
3.What can I serve with it?
It’s a complete meal as-is, but it pairs beautifully with grilled shrimp or salmon, lemony chicken, or a simple leafy side for extra greens.
A Taste of the Good Life
This bowl is proof that the Mediterranean lifestyle is joyful, fresh, and sustainable. Every bite is bright, crunchy, and deeply satisfying—no deprivation required. Make this Mediterranean quinoa salad for dinner, pack the rest for lunch, and tell me how you like it in the comments!
