Name: Easy Mediterranean Quinoa Salad
Prep time: 30 min
Cook time: 20 min
Total time: 50 min
Cuisine: Italian
Ingredients: 1 cup raw quinoa; 1 14.5 ounce can chickpeas; 1 medium cucumber, diced; 1 medium carrot, shredded; 1/2 cup crumbled feta (or diced mozzarella or cheddar); 1/4 cup roasted sunflower seeds; Zest and juice of 1 lemon; 1/3 cup olive oil; 1 teaspoon Dijon mustard; 1 teaspoon dried oregano (optional); 1/4 teaspoon salt; Freshly ground pepper

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With a handful of simple, yet healthy ingredients, you can mix up this fresh Mediterranean Quinoa Salad to have on hand for lunches or weeknight dinners for yourself—or to serve deconstructed for the kids. It even stores well in the fridge for up to 5 days!

Mediterranean Quinoa Salad

I love a good grain salad and I particularly love how easy they are to make ahead of time. This version, which features tender quinoa, crunchy cucumbers and shredded carrots, protein (and fiber!) packed beans, and creamy cheese, is a perfect mix of textures and nutrition. And, the zippy lemon-based dressing gives it a Mediterranean flavor that’s both subtle and satisfying.

TIP: I mainly make this for myself since mama need to eat well too, but you can separate out some of the components to serve as an easy kids meal too if they aren’t yet into grain salads.

Make-Ahead Grain Salad

When I need to feed myself easy, yet satisfying lunches during the week, grain salads are one of my go-tos. And while my kids don’t always like to eat all of the components mixed together—well my toddler is actually on board, my oldest would prefer ingredients to be separated out—this is the type of a dish that I make with myself in mind. Because sometimes mama just needs to cook what mama wants to eat!

In all seriousness, I love that I can make this ahead of time and pull it out of the fridge during a busy work day and it’s ready to go. That ensures that I’ll feed myself well, no matter how busy I am with work or the kids.

What are the ingredients in this quinoa salad?

For this recipe I use:

quinoa
chickpeas (canned or cooked from dry)
chopped cucumber
shredded carrots
crumbled feta cheese
sunflower seeds
lemon vinaigrette

TIP: You could easily trade in another type of beans, such as white beans, or a different cheese, like shredded cheddar or crumbled goat cheese, depending on your preference or what the kids like.

How to Make Mediterranean Quinoa Salad Step-by-Step

Here’s a look at the simple process involved in making this recipe.

Prepare quinoa according to the package directions. Let cool slightly or fully. You can do this step up to a day ahead.
Mix together the quinoa, chickpeas, cucumber, carrot, feta, and sunflower seeds in a large bowl.
Stir together the dressing, then toss into the salad. Mix thoroughly.

TIP: You can serve immediately or store in the fridge for up to 5 days in an airtight container.

Can I make this quinoa salad with chicken?

Of course! You can add in fully cooked diced or shredded chicken to the salad, either tossed in or layered on top. For that matter, you could also add thinly sliced steak, shrimp, or even cubes of tofu as additional extra sources of protein. (The beans do provide vegetarian protein so keep that in mind if that’s your goal with adding chicken!)

How long does this quinoa salad last?

Once mixed, you can store this quinoa salad in an airtight container in the fridge for up to 5 days. The flavors continue to meld as it sits, yet the components stay crisp, so it’s just as good on day 5 as on the first day! You could even portion it out into single serving containers if that makes feeing yourself lunch easier.

TIP: The dressing is made with lemon juice, olive oil, and Dijon mustard and is simple and adds more flavor as the salad sits in the fridge.

Tips for the Best Mediterranean Quinoa Salad

Add strawberries, blueberries or sliced apples or pears to this salad if serving to kids if you think they might need more enticement to try it.
Serve the different ingredients next to each other if your kids prefer their food side-by-side.
Toss the salad well to ensure that the dressing coats the ingredients well.
Season to taste with salt to ensure that it’s the right level for your own particular taste buds.

I’d love to hear your feedback if you try this recipe, so comment below to share so I can continue making my content as best as it can be for you!