Mediterranean Quinoa Salad with Burst Tomatoes, Herbs & Crispy Chickpeas
All the color and crunch you love—now lighter on sodium and saturated fat, with extra fiber from hearty chickpeas. Extra-virgin olive oil is the only added fat, while lemon, garlic, and herbs build bright flavor without added salt.
Servings 8
Calories 301kcal
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