Mediterranean Quinoa Salad Recipe
Mediterranean Quinoa Salad is a colourful, fresh, and satisfying dish made with fluffy quinoa, chickpeas, juicy tomatoes, crisp cucumber, sweet peppers, and creamy feta. Tossed in a tangy homemade Mediterranean dressing, this healthy salad is perfect for lunch, meal prep, picnics, or a light dinner.
Equipment
- 1 Large Mixing Bowl
- 1 Medium jar with a secure lid
- 1 Sharp Chef’s Knife
- 1 Large Salad Spoon
- 1 Refrigerator -
Ingredients
For The Salad
- 1 orange bell pepper - chopped
- 1 red bell pepper - chopped
- 1 English cucumber - chopped
- 2×400 g cans chickpeas - drained and rinsed
- 3 cups grape tomatoes - halved
- 2 cups cooked quinoa - cooled
- ½ cup feta cheese - crumbled
For The Dressing
- ¼ cup olive oil - extra virgin
- ½ cup red wine vinegar
- 2 tablespoons honey
- 1 tablespoon Greek-style seasoning
- 1 teaspoon salt
- ¼ teaspoon black pepper
Instructions
Step 1: Prepare The Quinoa
- If your quinoa is not already cooked, rinse it thoroughly under cold water.
- Cook the quinoa according to the packet instructions until the grains are tender and the characteristic little tails appear.
- Spread the cooked quinoa into a shallow dish and allow it to cool completely before assembling the salad.
- Avoid mixing hot quinoa into the vegetables because the heat can soften the cucumber and tomatoes.
Step 2: Prepare The Vegetables
- Chop the orange and red peppers into small, bite-sized pieces.
- Chop the cucumber into similarly sized pieces.
- Halve the grape tomatoes.
- Drain and rinse the chickpeas thoroughly, allowing excess water to drain away.
- Aim for similar-sized pieces so every forkful contains a balanced combination of ingredients.
Step 3: Build The Salad
- Add the cooled quinoa to a large mixing bowl.
- Add the chickpeas, chopped peppers, cucumber and halved tomatoes.
- Gently toss everything together until evenly distributed.
- Do not add the feta yet. Keeping it separate helps preserve its creamy texture and salty flavour.
Step 4: Make The Dressing
- Pour the olive oil, red wine vinegar, honey and Greek-style seasoning into a clean jar.
- Add the salt and black pepper.
- Secure the lid firmly and shake vigorously for about 20–30 seconds.
- Continue shaking until the ingredients look evenly combined and the honey is incorporated.
Step 5: Dress The Salad
- Pour the dressing gradually over the quinoa and vegetables.
- Use a large spoon to gently fold everything together.
- Make sure the dressing reaches the quinoa, chickpeas and vegetables rather than simply coating the top.
- Cover the bowl and refrigerate for about 2 hours to allow the flavours to develop.
Step 6: Add The Feta And Serve
- Remove the chilled Mediterranean Quinoa Salad from the refrigerator.
- Give it a gentle toss and check the seasoning.
- Crumble the feta over the top just before serving.
- Fold the feta through gently or leave some pieces visible on top for an attractive presentation.
- Serve chilled or slightly cool.
Notes
- 🌾 Cool the Quinoa: Allow the cooked quinoa to cool completely before combining it with the vegetables to keep the salad fresh and crisp.
- 🥒 Use Fresh Vegetables: Choose firm cucumber, ripe tomatoes, and colourful peppers for the best flavour, texture, and presentation.
- 🫘 Rinse the Chickpeas: Drain and rinse the chickpeas thoroughly to remove excess liquid and keep the salad from becoming watery.
- 🫙 Mix the Dressing Well: Shake the olive oil, red wine vinegar, honey, and seasoning thoroughly so the flavours are evenly distributed.
- 🧊 Chill Before Serving: Refrigerate the Mediterranean Quinoa Salad for about 2 hours to allow the flavours to blend beautifully.
- 🧀 Add Feta Last: Crumble the feta over the salad just before serving to preserve its creamy texture and delicious salty flavour.
- 🥗 Store Properly: Keep leftovers covered in an airtight container in the refrigerator and gently toss before serving.