This Mediterranean Quinoa Salad is a vibrant, nutrient-packed dish that brings the fresh flavors of the Mediterranean straight to your table. It is loaded with fluffy quinoa, crisp vegetables, and savory roasted tomatoes, all tossed in a zesty dressing that ties everything together.
With its perfect balance of textures from the crunchy roasted chickpeas to the creamy feta this salad is a hearty vegetarian meal or the perfect side dish for any occasion.
Recipe Details
- Flavor Profile: This salad bursts with freshness from the mint and basil, tanginess from the feta and olives, and a savory depth from the roasted tomatoes and garlic-infused dressing.
- Texture: You get a delightful mix of fluffy grains, crisp cucumbers, leafy arugula, and a satisfying crunch from the toasted pine nuts and roasted chickpeas.
- Time: 15 minutes assembly (assuming quinoa and roasted tomatoes are prepped).
- Difficulty: Easy. It is primarily a matter of chopping and tossing ingredients together.
What You’ll Need
To assemble this salad, you will need a large mixing bowl to handle the volume of greens and grains. The recipe calls for prepared components like cooked quinoa, roasted tomatoes, and roasted chickpeas, making it an excellent assembly job for meal prep. You will also need fresh herbs, crunchy vegetables, and a homemade or high-quality Italian dressing to finish it off.
Ingredient Notes
- Cooked Quinoa – Quinoa is the protein-rich base of this salad. Ensure it is cooked and cooled slightly so it doesn’t wilt the arugula.
- Roasted Tomatoes – “1 recipe” refers to slow-roasted tomatoes which add an intense, sweet, and savory umami flavor that fresh tomatoes can’t match.
- Arugula – This peppery green adds a nice bite that cuts through the richness of the feta and olive oil.
- Persian Cucumbers – These are preferred because they have thin skins and fewer seeds, making them extra crunch without being watery.
- Fresh Herbs – A mix of fresh basil and mint is essential for that signature Mediterranean brightness.
- Feta Cheese – Adds a creamy, salty element. Buy a block and crumble it yourself for the best texture.
- Roasted Chickpeas – Used as a topping, these add a crouton-like crunch and extra protein.
- Italian Dressing – You will use a standard Italian dressing recipe but amp it up with extra grated garlic for a punchier flavor.
Add-ins and Substitutions
- Greens – If you find arugula too peppery, baby spinach is a milder alternative that holds up well in this salad.
- Nut Free – If you have a nut allergy, you can skip the pine nuts or swap them for sunflower seeds or pumpkin seeds (pepitas).
- Onion – If raw red onion is too strong, you can soak the diced onion in cold water for 10 minutes before adding it, or use chopped scallions instead.
How to Make Mediterranean Quinoa Salad
- Combine the Base: In a large bowl, combine the cooked quinoa, roasted tomatoes, arugula, sliced Persian cucumbers, mixed fresh basil and mint leaves, crumbled feta cheese, sliced kalamata olives, diced red onion, and toasted pine nuts.
- Dress: Toss the ingredients to combine them initially. Then, drizzle with half of the Italian dressing (mixed with the extra grated garlic) and toss again to coat everything evenly.
- Season: Sprinkle the salad with the sea salt, freshly ground black pepper, and a few pinches of red pepper flakes. Toss again to distribute the spices.
- Adjust: Taste the salad and season further if needed, tossing with more dressing as desired to suit your preference.
- Finish and Serve: Top the finished salad with the roasted chickpeas right before serving to maintain their crunch.
Pro Tip: Make sure your quinoa is completely cooled before adding the arugula and herbs. If the grains are still hot, they will steam the delicate greens and make the salad soggy.
Recipe Tips
- Toasting Pine Nuts: Toast your pine nuts in a dry skillet over medium-low heat just until golden and fragrant. Watch them closely, as they can burn in seconds.
- Dressing Control: Add the dressing in increments. You can always add more, but you can’t take it out if the salad becomes too wet.
- Crunch Factor: The roasted chickpeas are best added as a topping rather than mixed in, so they stay crispy on top of the moist ingredients.
FAQs
- Is this gluten-free? Yes, quinoa is a naturally gluten-free grain. Just double-check your Italian dressing ingredients to be sure.
- How long does it keep? This salad keeps well for 2–3 days in the fridge. The arugula may wilt slightly, but the flavors of the quinoa and vegetables will marinate nicely.
- Can I use other grains? While quinoa is the star here, cooked farro or couscous (though not gluten-free) would also work with these mix-ins.
Serving Suggestions
- Grilled Protein: This salad pairs beautifully with grilled chicken, salmon, or shrimp skewers.
- Lunch Bowl: It is substantial enough to be a standalone vegetarian lunch.
- Mezze Platter: Serve alongside hummus, pita bread, and stuffed grape leaves for a full Mediterranean spread.
Make This Recipe in Advance
- Prep: You can cook the quinoa, roast the tomatoes, and roast the chickpeas days in advance. Store them in separate containers.
- Assembly: You can combine the quinoa and sturdy vegetables (onions, olives, cucumbers) earlier in the day. Add the arugula, herbs, dressing, and roasted chickpeas just before serving to keep everything fresh and crisp.
Mediterranean Quinoa Salad
- Total Time: 20 minutes
- Yield: 4 servings 1x
Description
This Mediterranean Quinoa Salad is a vibrant, nutrient-packed dish that brings fresh flavors straight to your table. Loaded with fluffy quinoa, crisp cucumbers, peppery arugula, and savory roasted tomatoes, it is tossed in a zesty garlic-infused dressing. With a perfect balance of textures from crunchy roasted chickpeas to creamy feta this salad serves as a hearty vegetarian meal or a stunning side dish for any occasion.
Ingredients
- 3 cups cooked quinoa
- 1 recipe roasted tomatoes (slow-roasted)
- 2 cups arugula
- 1 cup sliced Persian cucumbers
- 1 cup mixed fresh basil and mint leaves
- 3/4 cup crumbled feta cheese
- 3/4 cup kalamata olives, pitted and sliced
- 1/2 cup diced red onion
- 1/3 cup toasted pine nuts
- 1 recipe Italian dressing, plus 2 additional garlic cloves, grated
- 1/2 teaspoon sea salt
- Freshly ground black pepper
- Red pepper flakes
- 1 cup roasted chickpeas
Instructions
Combine the Base
In a large mixing bowl, combine the cooked quinoa, roasted tomatoes, fresh arugula, sliced Persian cucumbers, mixed basil and mint leaves, crumbled feta cheese, sliced kalamata olives, diced red onion, and toasted pine nuts.
Dress the Salad
Drizzle the salad with half of the Italian dressing (mixed with the extra grated garlic). Toss the ingredients well to coat everything evenly.
Season
Sprinkle the salad with sea salt, freshly ground black pepper, and a few pinches of red pepper flakes. Toss again to distribute the spices throughout the mixture.
Adjust to Taste
Taste the salad and add more dressing or seasoning if desired. The quinoa absorbs liquid quickly, so you may need a little extra dressing.
Finish and Serve
Right before serving, top the salad with the roasted chickpeas. This ensures they maintain their crunch and contrast beautifully with the moist ingredients.
Notes
Cool the Quinoa: Ensure your cooked quinoa is completely cooled (or at least room temperature) before adding the arugula and herbs. If the grains are hot, they will wilt the greens and make the salad texture soggy.
Toasting Pine Nuts: To enhance the flavor of the pine nuts, toast them in a dry skillet over medium-low heat for 2-3 minutes until golden and fragrant. Watch them closely as they burn easily.
Crunch Factor: Always add the roasted chickpeas as a final topping rather than mixing them in during the prep stage. This keeps them crispy like croutons rather than letting them absorb moisture from the dressing.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: Assembly
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 485
- Sugar: 6g
- Sodium: 890mg
- Fat: 28g
- Saturated Fat: 6g
- Unsaturated Fat: 20g
- Trans Fat: 0g
- Carbohydrates: 46g
- Fiber: 7g
- Protein: 14g
- Cholesterol: 25mg
Keywords: mediterranean quinoa salad, vegetarian protein salad, roasted tomato salad, gluten free lunch, healthy meal prep, arugula quinoa salad, greek salad with quinoa
