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