Introduction
Quinoa Salad with Chickpeas, Cucumber, and Feta is a refreshing, nutrient-rich dish that’s as delicious as it is wholesome. It combines fluffy quinoa with protein-packed chickpeas, crisp cucumber, juicy tomatoes, briny feta cheese, and a zesty lemon-olive oil dressing. The result is a vibrant Mediterranean-inspired salad that’s light yet filling.
This salad is perfect for busy weeknights, meal prep lunches, or as a side dish for summer barbecues and holiday gatherings. It offers a beautiful balance of flavors and textures—soft quinoa, crunchy vegetables, tangy feta, and the brightness of fresh herbs.
Why I Love This Recipe
I love this recipe because it’s nutritious, versatile, and endlessly satisfying. Quinoa provides a high-protein, gluten-free base that makes the salad hearty without being heavy. The chickpeas add creaminess and extra protein, while cucumber and tomatoes bring freshness. Feta cheese adds a salty tang that ties everything together.
What makes this dish extra special is how well it stores—making it a perfect make-ahead meal. I love prepping a big batch and enjoying it for lunches throughout the week. It’s a dish that feels indulgent while still being incredibly healthy.
Why It’s a Must-Try Dish
- Healthy & Wholesome: Packed with protein, fiber, and healthy fats.
- Meal Prep Friendly: Stores well for days without losing flavor.
- Versatile: Can be eaten as a main dish, side dish, or even in wraps.
- Quick & Easy: Ready in under 30 minutes.
- Mediterranean Flavors: Bright, fresh, and satisfying.
Preparation & Cooking Time
- Preparation Time: 15 minutes
- Cooking Time: 15 minutes
- Total Time: 30 minutes
Servings & Nutrition
- Servings: 4 (as a main dish) or 6 (as a side dish)
- Calories per serving (approx.): 280–320 kcal
Cuisine & Course
- Cuisine: Mediterranean / Healthy Fusion
- Course: Salad / Main Course / Side Dish
Ingredients
For the Salad
- 1 cup quinoa (uncooked)
- 2 cups water or vegetable broth (for cooking quinoa)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ small red onion, finely diced
- ½ cup feta cheese, crumbled
- ¼ cup fresh parsley or mint, chopped
For the Dressing
- 3 tbsp olive oil
- 2 tbsp lemon juice (freshly squeezed)
- 1 tsp Dijon mustard
- 1 tsp honey or maple syrup (optional)
- 1 clove garlic, minced
- Salt and black pepper, to taste
Simple Cooking Directions
- Cook quinoa and let it cool.
- Chop veggies and prepare chickpeas.
- Mix quinoa, chickpeas, vegetables, and feta in a large bowl.
- Whisk together the dressing.
- Toss salad with dressing and herbs.
- Chill or serve immediately.
Step-by-Step Recipe Method
Step 1: Cook the Quinoa
- Rinse quinoa under cold water to remove bitterness.
- In a pot, combine quinoa with water or broth.
- Bring to a boil, then reduce to low heat, cover, and simmer for 15 minutes until fluffy.
- Remove from heat and let cool.
Step 2: Prep the Vegetables
- Dice cucumber, halve cherry tomatoes, and finely chop onion.
- Rinse and drain chickpeas.
Step 3: Make the Dressing
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, garlic, salt, and pepper until emulsified.
Step 4: Assemble the Salad
- In a large mixing bowl, add quinoa, chickpeas, cucumber, tomatoes, red onion, and feta cheese.
- Pour dressing over the salad and toss to combine.
- Sprinkle with fresh parsley or mint.
Step 5: Chill and Serve
- For best flavor, refrigerate for 30 minutes before serving.
- Serve chilled or at room temperature.
How to Serve
- As a light lunch or dinner on its own.
- As a side dish with grilled chicken, fish, or falafel.
- Stuffed into wraps or pita pockets for an easy handheld meal.
Additional Recipe Tips
- Cook quinoa in vegetable broth for extra flavor.
- Let quinoa cool completely before mixing to prevent sogginess.
- Add dressing just before serving if prepping in advance.
- Use fresh herbs generously for brightness.
Variations
- Mediterranean Style: Add kalamata olives and roasted red peppers.
- Protein Boost: Add grilled chicken, shrimp, or tofu.
- Green Power: Mix in baby spinach or arugula.
- Creamy Version: Swap lemon dressing for a Greek yogurt–based one.
- Spicy Kick: Add red chili flakes or a pinch of cayenne.
Freezing & Storage
- Storage: Store in an airtight container in the refrigerator for up to 4 days.
- Freezing: Not recommended (fresh vegetables and feta lose texture when frozen).
Special Equipment Needed
- Medium saucepan (for quinoa)
- Large mixing bowl
- Whisk (for dressing)
- Sharp knife and cutting board
Conclusion
Quinoa Salad with Chickpeas, Cucumber, and Feta is the perfect balance of healthy, refreshing, and satisfying. It’s a dish that works equally well as a main course or a side, and it’s a fantastic make-ahead option for busy days. With its colorful presentation, Mediterranean flavors, and nutrient-packed ingredients, this salad is a recipe you’ll want to enjoy again and again
Quinoa Salad with Chickpeas, Cucumber, and Feta
Quinoa Salad with Chickpeas, Cucumber, and Feta is a refreshing, nutrient-rich dish that’s as delicious as it is wholesome. It combines fluffy quinoa with protein-packed chickpeas, crisp cucumber, juicy tomatoes, briny feta cheese, and a zesty lemon-olive oil dressing.
Ingredients
For the Salad
For the Dressing
Instructions
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Step 1: Cook the Quinoa : Rinse quinoa under cold water to remove bitterness. In a pot, combine quinoa with water or broth. Bring to a boil, then reduce to low heat, cover, and simmer for 15 minutes until fluffy. Remove from heat and let cool.
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Step 2: Prep the Vegetables : Dice cucumber, halve cherry tomatoes, and finely chop onion. Rinse and drain chickpeas.
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Step 3: Make the Dressing : In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, garlic, salt, and pepper until emulsified.
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Step 4: Assemble the Salad : In a large mixing bowl, add quinoa, chickpeas, cucumber, tomatoes, red onion, and feta cheese. Pour dressing over the salad and toss to combine. Sprinkle with fresh parsley or mint.
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Step 5: Chill and Serve : For best flavor, refrigerate for 30 minutes before serving. Serve chilled or at room temperature.
