Greek Quinoa Salad With Chickpeas and Feta Recipe

Greek Quinoa Salad with Chickpeas and Feta is a nutritious and flavorful Mediterranean-inspired dish. You’ll combine cooked quinoa with protein-rich chickpeas, crisp cucumber, juicy cherry tomatoes, and tangy red onion. The salad is dressed with a zesty lemon and olive oil vinaigrette, infused with garlic and oregano. Creamy feta cheese adds a salty punch, while Kalamata olives provide depth. For optimal flavor, chill the salad for 30 minutes before serving. You can easily customize this versatile recipe by adding grilled vegetables or herbs like mint and dill. This invigorating salad offers a perfect balance of textures and tastes, with each bite promising a burst of Mediterranean goodness.

Ingredients and Preparation

Greek Quinoa Salad

This vibrant and refreshing Greek Quinoa Salad combines the nutty flavor of quinoa with classic Mediterranean ingredients for a delightful twist on traditional Greek cuisine. Packed with protein, fiber, and fresh vegetables, this salad offers a perfect balance of flavors and textures. It’s an ideal dish for summer gatherings, meal prep, or as a light and satisfying lunch option. The tangy lemon dressing and salty feta cheese complement the earthy quinoa and crisp vegetables, creating a harmonious blend of tastes that will transport you to the sunny shores of Greece.

Ingredients

• 1 cup uncooked quinoa
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 large cucumber, diced
• 2 cups cherry tomatoes, halved
• 1/2 red onion, finely sliced
• 1/2 cup kalamata olives, pitted and halved
• 1/2 cup crumbled feta cheese
• 1/4 cup extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and freshly ground black pepper, to taste

Instructions

1. Rinse the quinoa thoroughly under cold water. Cook according to package instructions, then set aside to cool.
2. While the quinoa is cooking, prepare the vegetables: dice the cucumber, halve the cherry tomatoes, and finely slice the red onion.
3. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, salt, and pepper to make the dressing.
4. In a large mixing bowl, combine the cooled quinoa, chickpeas, cucumber, cherry tomatoes, red onion, and kalamata olives.
5. Pour the dressing over the salad and toss gently to coat all ingredients evenly.
6. Crumble the feta cheese over the top and give the salad a light toss.
7. Taste and adjust seasoning if necessary. Serve immediately or refrigerate for up to 2 hours before serving.

Top Tips

• For best flavor, allow the salad to chill for at least 30 minutes before serving to let the flavors meld.
• To prevent the quinoa from becoming mushy, make sure to rinse it thoroughly before cooking and avoid overcooking.
• For a more intense lemon flavor, add some lemon zest to the dressing.
• If preparing in advance, add the feta cheese just before serving to maintain its texture.
• Use a mix of colored cherry tomatoes for a more visually appealing salad.
• For added crunch, consider toasting the chickpeas in the oven before adding them to the salad.

Variations

• Mediterranean Quinoa Salad: Add diced bell peppers and artichoke hearts for extra Mediterranean flair.
• Vegan Greek Quinoa Salad: Omit the feta cheese or replace it with a vegan alternative.
• Herbed Greek Quinoa Salad: Add fresh herbs like mint, parsley, and dill for a more aromatic version.
• Grilled Vegetable Greek Quinoa Salad: Include grilled zucchini, eggplant, or bell peppers for a smoky flavor.
• Protein-Packed Greek Quinoa Salad: Add grilled chicken or shrimp for extra protein.
• Nutty Greek Quinoa Salad: Incorporate toasted pine nuts or sliced almonds for added crunch and flavor.

Nutritional Guide

Nutrient	Amount per Serving
Servings	6
Calories	320
Fat	15g
Carbohydrates	38g
Protein	11g
Fiber	7g

This Greek Quinoa Salad is a nutritious option, rich in plant-based protein from the quinoa and chickpeas. It’s also high in fiber, which aids digestion and promotes feelings of fullness. The olive oil provides heart-healthy monounsaturated fats, while the vegetables offer a range of vitamins and minerals. This salad is relatively low in calories but high in nutrients, making it an excellent choice for those looking to maintain a balanced diet.

Frequently Asked Questions

Can I Make This Salad Ahead of Time?

You can definitely meal prep this salad in advance. It’s perfect for make-ahead options. For best results, store dressing separately and add just before serving. You’ll have a delicious, ready-to-eat meal whenever you need it.

How Long Does Greek Quinoa Salad Last in the Refrigerator?

You’ll find your Greek quinoa salad stays fresh for 3-5 days when refrigerated. For best storage, keep dressing separate until serving. It’s perfect for meal prep—you can make it ahead and enjoy throughout the week.

Is This Salad Suitable for a Gluten-Free Diet?

You’ll find this salad perfectly suitable for your gluten-free diet. Quinoa, a gluten-free alternative, offers excellent nutritional benefits. Combined with chickpeas, it provides a robust protein source. You’re making a healthy choice that aligns with your dietary needs.

Can I Substitute the Feta Cheese With a Vegan Alternative?

You can substitute feta with vegan alternatives. Dairy-free options like plant-based cheeses offer similar textures. For flavor alternatives, try nutritional yeast. These substitutions maintain the dish’s integrity while aligning with your dietary preferences and values.

What Are Some Good Side Dishes to Serve With This Salad?

You’ll find excellent salad pairings by focusing on complementary flavor combinations. Consider grilled vegetables, lemon-herb roasted chicken, or warm pita bread. These options enhance the Mediterranean profile and create a well-rounded, satisfying meal for your group.

Before You Go

You’ve now assembled a nutritionally balanced, Mediterranean-inspired dish. This Greek quinoa salad combines protein-rich chickpeas and quinoa with antioxidant-packed vegetables and heart-healthy olive oil. The feta adds calcium and tangy flavor. You’ll find it’s an excellent source of fiber, vitamins, and minerals. For best flavor, you should allow the salad to chill for at least 30 minutes before serving. It’s suitable for meal prep and will keep refrigerated for up to 3 days.