High-Fiber Mediterranean Chickpea & Quinoa Salad
Protein-rich and fiber-packed grain salad tossed with cucumbers, olives, feta, and lemon dressing.
Packed with 12g of dietary fiber per serving! A flavorful Mediterranean meal prep salad that keeps you full and satisfied all day.
Key Equipment
- Chef's Knife
- Cutting Board
- Measuring Cups & Spoons
- Mixing Bowls
- Wire Whisk
Chef's Pro-Tips
- Mise en Place: Measure and prep all ingredients before you turn on the stove. This recipe moves quickly, and having everything ready prevents burning.
- Fresh is Best: Whenever possible, use freshly squeezed lemon juice, whole garlic cloves, and fresh herbs instead of dried/jarred versions. The flavor difference is huge!
- Don't Crowd the Pan: Leave room between ingredients. If the pan is overloaded, the moisture will steam the food instead of browning it.
Ingredients
4
servings
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1 cup uncooked quinoa, rinsed
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1 can (15 oz) chickpeas, rinsed and drained
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1 medium English cucumber, diced
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1 cup cherry tomatoes, halved
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½ cup Kalamata olives, pitted and sliced
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½ cup crumbled feta cheese
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¼ cup extra virgin olive oil
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3 tbsp fresh lemon juice
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1 clove garlic, minced
Step-by-Step Instructions
Cook Quinoa
Boil quinoa in 2 cups water for 15 minutes, fluff with fork, and let cool.
Combine Ingredients
In a large bowl, toss cooled quinoa, drained chickpeas, cucumber, cherry tomatoes, olives, red onion, and crumbled feta.
Dress & Serve
Whisk olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Pour over salad and toss to coat.
Frequently Asked Questions
Allow the food to cool to room temperature, then transfer it to an airtight container. Store in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave.
We do not recommend freezing this dish, as dairy-based sauces and creamy textures tend to separate and curdle when thawed.
Use our interactive servings adjuster at the top of the ingredients list! Simply click the '+' or '-' buttons to automatically scale all ingredient quantities up or down to match your guest count.
Absolutely! For gluten-free modifications, swap standard grains or soy sauces with tamari or certified gluten-free options. For plant-based alternatives, choose coconut milk or vegetable broth in place of dairy and chicken products.