Salads

Quinoa Salad with Chickpeas, Cucumber, and Feta

Name: Quinoa Salad with Chickpeas, Cucumber, and Feta
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Ingredients: 1 cup quinoa; 2 cups water or vegetable broth; 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; 3 tbsp olive oil; 2 tbsp lemon juice; 1 tsp Dijon mustard; 1 tsp honey or maple syrup; 1 clove garlic, minced; Salt and black pepper, to taste

August 27, 2025

Servings: 4 Total Time: 30 mins Difficulty: Beginner

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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

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