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Mediterranean Quinoa Salad 1

Mediterranean Quinoa Salad

This Mediterranean Quinoa Salad brings vibrant flavors with three types of beans, making it a nutritional powerhouse. Perfect for meal prep, summer gatherings, or a quick lunch option, this cold salad delivers both satisfaction and nutrition without sacrificing flavor.
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Prep Time 15 minutes
Cook Time 15 minutes
Chilling Time 30 minutes
Total Time 1 hour
Course Main Course, Salad
Cuisine Mediterranean
Servings 6 servings
Calories 385 kcal

Equipment

  • Fine-Mesh Strainer
  • Medium Saucepan
  • Baking Sheet
  • Large Bowl
  • Small bowl or mason jar

Ingredients
  

For the salad

  • 1 cup uncooked quinoa rinsed thoroughly
  • 1 can (15 oz) chickpeas drained and rinsed
  • 1 can (15 oz) kidney beans drained and rinsed
  • 1 can (15 oz) cannellini beans drained and rinsed
  • 1 cucumber diced (about 1 cup)
  • 1 pint cherry tomatoes halved
  • 1 red bell pepper diced
  • 1/2 red onion finely diced
  • 1/2 cup kalamata olives pitted and halved
  • 1/2 cup crumbled feta cheese omit for vegan version
  • 1/4 cup fresh parsley chopped
  • 1/4 cup fresh mint chopped

For the dressing

  • 1/3 cup extra virgin olive oil
  • 3 tablespoons fresh lemon juice
  • 2 cloves garlic minced
  • 1 teaspoon Dijon mustard
  • 1 teaspoon dried oregano
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper

Instructions
 

  • Rinse 1 cup quinoa under cold water using a fine-mesh strainer until water runs clear. Combine with 2 cups water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed and quinoa is tender. Remove from heat, fluff with a fork, and spread on a baking sheet to cool quickly.
  • While quinoa cooks, prepare your vegetables. Dice cucumber into ¼-inch pieces, halve cherry tomatoes, finely dice red onion, and chop bell pepper into small, uniform pieces.
  • In a small bowl, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, oregano, salt, and pepper until emulsified.
  • In a large bowl, combine cooled quinoa, all three beans, prepared vegetables, olives, herbs, and feta cheese if using. Pour dressing over the salad and gently toss until everything is evenly coated.
  • Cover and refrigerate for at least 30 minutes before serving to allow flavors to meld. Taste before serving, adding additional salt, pepper, or lemon juice if needed.

Notes

For a less pungent onion flavor, soak diced red onion in cold water for 5 minutes, then drain thoroughly before adding to the salad.
This salad keeps exceptionally well, improving over 2-3 days as flavors meld. Store in an airtight container in the refrigerator for up to 5 days.
For meal prepping, consider storing components separately—beans and quinoa in one container, vegetables in another, and dressing separately—combining just before serving.
Bring to room temperature for 15 minutes before serving leftover portions, and refresh with a small squeeze of lemon juice and a drizzle of olive oil.

Nutrition

Calories: 385kcalCarbohydrates: 48gProtein: 15gFat: 16gSodium: 480mgFiber: 12gSugar: 4g
Keyword Quinoa, Beans, Mediterranean, Healthy, Salad, Meal Prep
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