Mediterranean Quinoa Chickpeas Salad (Printable)

A fresh, protein-rich Mediterranean salad featuring quinoa, chickpeas, crisp vegetables, and lemon-herb dressing.

# What You Need:

→ Grains & Legumes

01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - 1 can (15 oz) chickpeas, drained and rinsed

→ Vegetables

04 - 1 cup cherry tomatoes, halved
05 - 1 cup cucumber, diced
06 - ½ red onion, finely diced
07 - ½ cup red bell pepper, diced
08 - ¼ cup Kalamata olives, pitted and sliced

→ Fresh Herbs

09 - ¼ cup fresh parsley, chopped
10 - 2 tbsp fresh mint, chopped

→ Cheese (optional)

11 - ⅓ cup feta cheese, crumbled

→ Dressing

12 - ¼ cup extra-virgin olive oil
13 - 2 tbsp fresh lemon juice
14 - 1 tsp red wine vinegar
15 - 1 garlic clove, minced
16 - ½ tsp dried oregano
17 - Salt and freshly ground black pepper, to taste

# How to Make It:

01 - Place quinoa and water in a medium saucepan and bring to a boil. Reduce heat to low, cover, and simmer for 12 to 15 minutes until the water is absorbed and quinoa is tender. Remove from heat and fluff with a fork. Allow to cool to room temperature.
02 - In a large bowl, mix cooled quinoa with chickpeas, cherry tomatoes, cucumber, red onion, red bell pepper, olives, parsley, and mint.
03 - Whisk together olive oil, lemon juice, red wine vinegar, garlic, oregano, salt, and black pepper in a small bowl or jar until well combined.
04 - Pour the dressing over the salad and toss gently to combine all ingredients evenly.
05 - If desired, fold in crumbled feta cheese. Taste and adjust seasoning with salt and pepper as needed.
06 - Serve the salad chilled or at room temperature.

# Expert Tips:

01 -
  • It tastes better the next day, which means less work when you need it most.
  • Every bite has crunch, creaminess, and tang all at once without feeling heavy.
  • You can eat it straight from the fridge or let it sit on the counter, no reheating needed.
02 -
  • If you dress the salad while the quinoa is still warm, it will turn soggy and sad within an hour.
  • Rinsing the quinoa is non-negotiable unless you enjoy a faintly soapy aftertaste.
  • The salad gets better after sitting for at least 30 minutes as the flavors marry, but it's still good right away if you're impatient.
03 -
  • Toast the quinoa in the dry pan for a minute before adding water, it brings out a subtle nutty flavor.
  • If you don't have red wine vinegar, a splash more lemon juice works just fine.
  • Chop the herbs right before you use them so they stay bright green and fragrant.

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