Mediterranean Quinoa Chickpea Salad

← All recipes

Lunch · Mediterranean

Mediterranean Quinoa Chickpea Salad

Fluffy quinoa tossed with chickpeas, cucumber, tomato, olives, feta and a lemon-olive oil dressing.

VegetarianGluten-freeHigh-fiberAnti-inflammatory
Bowl of quinoa with roasted chickpeas, greens and vegetables
Photo: Sonny Mauricio on Unsplash
Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

Mediterranean Quinoa Chickpea Salad

  • Prep15 min
  • Cook15 min
  • Total30 min
  • Servings4
  • Calories399 per serving
Jump to ingredients

Ingredients

Servings:4

  • 1 cup dry quinoa, rinsed (makes about 3 cups cooked)
  • 1 can (15 oz) chickpeas, rinsed and drained
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • ¼ cup kalamata olives, sliced
  • ⅓ cup crumbled feta
  • ¼ cup chopped parsley
  • 3 Tbsp extra-virgin olive oil
  • 3 Tbsp lemon juice
  • ¼ tsp salt

Instructions

  1. Cook the quinoa in 2 cups water: bring to a boil, cover and simmer 15 minutes. Fluff and spread out to cool.
  2. Whisk the olive oil, lemon juice and salt in a large bowl.
  3. Add the cooled quinoa, chickpeas, cucumber, tomatoes, olives and parsley and toss.
  4. Top with the feta and serve, or chill until ready to eat.

Tips

  • Leave out the feta to make it vegan.
  • Rinsing canned chickpeas lowers their sodium.

Storage

Keeps 4 days in the fridge, making it a good meal-prep lunch.

Nutrition per serving (estimate)

Calories399
Total fat17.9 g
Saturated fat3.7 g
Carbohydrates48.6 g
Fiber8.7 g
Total sugars5.7 g
Protein13.0 g
Sodium492 mg

Estimated per serving (4 servings) from USDA FoodData Central SR Legacy values for each ingredient. Brands, sizes and cooking methods vary, so treat these as estimates. Optional toppings not listed are excluded.

Learn more about the ingredients

USDA FoodData Central entries used
  • Lemon juice, raw (FDC 167747)
  • Cucumber, with peel, raw (FDC 168409)
  • Quinoa, cooked (FDC 168917)
  • Olives, ripe, canned (small-extra large) (FDC 169094)
  • Parsley, fresh (FDC 170416)
  • Tomatoes, red, ripe, raw, year round average (FDC 170457)
  • Oil, olive, salad or cooking (FDC 171413)
  • Cheese, feta (FDC 173420)
  • Salt, table (FDC 173468)
  • Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water (FDC 173801)

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). fdc.nal.usda.gov. Values that are not reported for an entry are counted as zero.

Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

Recipes are for general healthy eating and are not medical advice. Nutrition values are estimates. If you have allergies, kidney disease, diabetes or another condition, or are pregnant, check with your clinician or a registered dietitian. See our medical disclaimer.