Quinoa Salad with Chickpeas, Cucumber, and Feta

Quinoa Salad with Chickpeas, Cucumber, and Feta is the perfect blend of freshness, nutrition, and bold Mediterranean flavors. This vibrant salad combines fluffy, nutty quinoa with protein-packed chickpeas, crisp cucumbers, juicy tomatoes, and creamy feta cheese — all tossed in a zesty lemon-olive oil dressing.

Whether you’re looking for a light lunch, a healthy side dish, or a refreshing meal-prep option, this salad checks every box. It’s colorful, satisfying, and full of texture — from the crunch of fresh veggies to the creamy saltiness of feta. Plus, it’s naturally gluten-free, vegetarian, and easily customizable to your taste.

Why I Love This Recipe

I love this recipe because it’s a true feel-good dish — wholesome yet incredibly delicious. Every forkful is packed with bright, refreshing flavors and nourishing ingredients that make you feel energized instead of heavy.

Another reason I adore this recipe is how flexible it is — you can swap veggies, add herbs, or make it vegan with just one easy tweak. It’s healthy eating without compromise.

Why It’s a Must-Try Dish

This salad is a must-try because:

• It’s full of fresh Mediterranean flavor — bright, tangy, and refreshing.
• Quick and easy to prepare — done in about 30 minutes.
• Packed with protein and nutrients — a wholesome, balanced meal.
• Perfect for meal prep or gatherings — stays delicious for days.
• Customizable and versatile — make it vegan, spicy, or add more crunch!

Whether served as a main dish or a side, it’s guaranteed to be a hit with everyone at the table.

Recipe Details

• Preparation Time: 20 minutes
• Cooking Time: 15 minutes
• Total Time: 35 minutes
• Servings: 4–6
• Calories: ~310 kcal per serving
• Course: Salad / Main Course / Side Dish
• Cuisine: Mediterranean / Greek-inspired

Ingredients

For the Salad:

• 1 cup uncooked quinoa (or about 3 cups cooked)
• 1 can (15 oz / 425 g) chickpeas, drained and rinsed
• 1 cup cucumber, diced (English or Persian cucumber preferred)
• 1 cup cherry tomatoes, halved
• ½ cup red onion, finely chopped
• ½ cup feta cheese, crumbled
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint leaves, chopped (optional but highly recommended)

For the Lemon-Olive Oil Dressing:

• ¼ cup extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup (optional)
• 1 clove garlic, minced
• Salt and freshly ground black pepper, to taste

Step-by-Step Preparation Method

Step 1: Cook the Quinoa

1. Rinse quinoa under cold water using a fine-mesh strainer.
2. In a medium saucepan, combine 1 cup quinoa and 2 cups water (or broth).
3. Bring to a boil, then reduce heat to low.
4. Cover and simmer for 15 minutes, or until the liquid is absorbed.
5. Remove from heat and let it sit covered for 5 minutes.
6. Fluff with a fork and allow to cool completely.

Step 2: Prepare the Dressing

1. In a small bowl or jar, whisk together olive oil, lemon juice, lemon zest, Dijon mustard, honey, and minced garlic.
2. Season with salt and black pepper to taste.
3. Shake or stir well until emulsified.

Step 3: Combine the Salad

1. In a large mixing bowl, add the cooled quinoa.
2. Add chickpeas, cucumber, tomatoes, red onion, feta cheese, parsley, and mint.
3. Drizzle the dressing over the salad.
4. Toss gently to combine, ensuring the dressing coats everything evenly.

Step 4: Chill and Serve

• Let the salad rest for about 10–15 minutes before serving for the flavors to meld.
• Serve cold or at room temperature.

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How to Serve

Serve Quinoa Salad with Chickpeas, Cucumber, and Feta as a:

• Light main course for lunch or dinner.
• Refreshing side dish alongside grilled chicken, fish, or kebabs.
• Party or picnic salad that stays delicious even at room temperature.

Garnish with extra feta, parsley, or a drizzle of olive oil for presentation.

Recipe Tips

• Cool the quinoa completely before mixing to prevent the cheese and veggies from becoming soggy.
• Adjust seasoning after chilling — cold food can dull flavors, so taste and re-season if needed.
• Use fresh herbs — parsley and mint add brightness and depth.
• Add a pop of sweetness — a few pomegranate seeds or diced bell peppers work great.
• For extra zest — add a splash of red wine vinegar or more lemon juice before serving.

Variations

1. Vegan Version: Omit feta or use vegan feta cheese.
2. Spicy Mediterranean: Add diced jalapeños, chili flakes, or a pinch of cayenne.
3. Avocado Boost: Stir in cubed avocado before serving for creaminess.
4. Roasted Veggie Version: Mix in roasted red peppers, zucchini, or eggplant.
5. Greek-Inspired: Add Kalamata olives and a sprinkle of oregano.
6. Protein-Packed: Add grilled chicken, shrimp, or tofu for a fuller meal.

Freezing and Storage

• Storage: Store in an airtight container in the refrigerator for up to 4 days.
• Freezing: Not recommended (fresh veggies and feta lose texture upon thawing).
• Meal Prep Tip: Keep the dressing separate if making ahead; toss before serving to keep it fresh and crisp.

Special Equipment Needed

• Medium saucepan (for cooking quinoa)
• Fine-mesh strainer (for rinsing quinoa)
• Large mixing bowl
• Whisk or small jar with lid (for dressing)
• Sharp knife and cutting board

Conclusion

Quinoa Salad with Chickpeas, Cucumber, and Feta is the ultimate harmony of flavor, texture, and nutrition. Light yet filling, it’s the kind of dish that satisfies both your taste buds and your health goals.

With its bright lemony dressing, crisp vegetables, and creamy feta, it’s refreshing enough for summer picnics yet hearty enough for a cozy winter lunch.

Quinoa Salad with Chickpeas, Cucumber, and Feta

Quinoa Salad with Chickpeas, Cucumber, and Feta is the perfect blend of freshness, nutrition, and bold Mediterranean flavors.

Author: Stella Parker Course: Salads

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Prep Time 20 mins Cook Time 15 mins Total Time 35 mins Difficulty: Beginner Servings: 6

Ingredients

Servings

For the Salad:

• 1 cup uncooked quinoa (or about 3 cups cooked)
• 1 can (15 oz / 425 g)
• 1 cup cucumber, diced (English or Persian cucumber preferred)
• 1 cup cherry tomatoes, halved
• ½ cup red onion, finely chopped
• ½ cup feta cheese, crumbled
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint leaves, chopped (optional but highly recommended)

For the Lemon-Olive Oil Dressing:

• ¼ cup extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup (optional)
• 1 clove garlic, minced
• Salt and freshly ground black pepper, to taste

Instructions

1. Step 1: Cook the Quinoa : Rinse quinoa under cold water using a fine-mesh strainer. In a medium saucepan, combine 1 cup quinoa and 2 cups water (or broth). Bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes, or until the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and allow to cool completely.
2. Step 2: Prepare the Dressing : In a small bowl or jar, whisk together olive oil, lemon juice, lemon zest, Dijon mustard, honey, and minced garlic. Season with salt and black pepper to taste. Shake or stir well until emulsified.
3. Step 3: Combine the Salad : In a large mixing bowl, add the cooled quinoa. Add chickpeas, cucumber, tomatoes, red onion, feta cheese, parsley, and mint. Drizzle the dressing over the salad. Toss gently to combine, ensuring the dressing coats everything evenly.
4. Step 4: Chill and Serve :Let the salad rest for about 10–15 minutes before serving for the flavors to meld. Serve cold or at room temperature.

Keywords: Quinoa Salad with Chickpeas, Cucumber, and Feta