Thick Mediterranean Salad Recipe (Video) - A Spicy Perspective

Mediterranean quinoa salad recipe: This fresh and thick salad is full of vegetarian protein and tons of vegetarian goodness!

Who’s ready for salad season?

Me me me!

This time of year, we’re ready to turn off our ovens and turn on our grills.

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We want quick recipes with fresh, vibrant flavors instead of slow-cooked comfort foods.

We want to make the most of late spring and summer produce… And we want our food to be fresh and colorful.

Who is with me?

It’s salad season. Still, that doesn’t mean you still can’t get ready for the week!

Meal Preparation Quinoa Chickpea Salad

Right now, I’m craving big, hearty salads.

The kind that can be served as a side dish with grilled chicken and steak, or on its own as a vegetarian meal.

The summer produce is so fresh and crisp, it’s a bonus that you can make big, chunky salads that last several days in the fridge, as opposed to soft green salads that get gooey on the second day.

That way leftovers can be used as a meal prep for the week.

Today’s hearty, protein-rich salad is a dream mix!

What ingredients you will need

This simple Mediterranean salad is made with excellent ingredients that will keep you full all day.

For the Mediterranean quinoa salad:

• Dried quinoa – I used red and white quinoa
• Can of chickpeas – rinsed and drained
• Pitted Kalamata olives – drained
• English cucumber – cut in pieces
• Cherry tomatoes – halved
• Big Pepper – seeded and chopped
• Crumbled Feta cheese
• Chopped fresh mint leaves
• Chopped Red Onion

For the dressing:

• extra virgin olive oil
• Red wine vinegar – or lemon juice could be replaced
• Dried oregano
• Cumin powder
• Garlic powder – or 2 garlic cloves, chopped
• Salt and pepper

It’s bold and healthy, with generous chunks of cucumber, tomatoes, red onions and peppers, mixed with fresh mint leaves.

All the flavors and textures represented make our Mediterranean Quinoa Salad so inviting that even the most salad-picking will love it.

Plus, the cheerful red wine vinaigrette is the perfect finish to tie all the ingredients together.

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How to make a Mediterranean quinoa salad recipe?

This quinoa salad recipe is so easy to make …

1. Cook the quinoa. While we all prefer not to cook during the summer months, a little cooking goes a long way for this recipe. Simmer the quinoa until frothy.
2. Chop the vegetables. While the quinoa is cooking, prepare all the vegetables.
3. Shake the dressing. Pour the dressing ingredients into a glass jar and shake to combine.
4. To throw! Pour all the salad components into a large bowl, sprinkle with the dressing and toss the salad with the dressing.

Did you see how easy it was? You absolutely can do it!

Get the full (printable) Thick Mediterranean Salad Recipe below. Enjoy!

Frequently Asked Questions

Is quinoa part of the Mediterranean diet?

Yes! Quinoa is packed with protein, fiber, vitamins, and minerals. It’s super healthy (food) and you will feel full.

Is quinoa salad healthy?

Yes, this one is! Unless you fill your quinoa salad with processed fat ingredients, it should be very healthy. This quinoa salad contains all kinds of nourishing ingredients.

Should you soak quinoa before cooking?

No. Quinoa is so small that it only takes a quick boil. When it’s ready, the outer spiral will come out of the seed and it will look fluffy.

Can I leave out the feta cheese?

Yes. Omitting the feta makes this a vegan recipe.

Is quinoa gluten free?

Yes. quinoa is a seed, not a grain, and it does not contain gluten. None of the ingredients in this recipe contain gluten either, so it’s completely gluten-free!

How long does this recipe last?

You can make this Mediterranean quinoa salad up to a week in advance.

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More amazing summer salad recipes

Thick Mediterranean salad recipe

Mediterranean Quinoa Salad Recipe: This chunky, fresh cucumber salad is packed with vegetarian protein and tons of vegetarian goodness!

Servings: ten

For the quinoa salad:

• 1 Cup dried quinoa
• 15 ounce can chickpeas, rinsed and drained
• 1 1/4 Cup pitted Kalamata olives, drained
• 1 big english cucumber, cut in pieces
• 1 pint Cherry tomatoes, halved
• 1 big pepper, seeded and chopped
• 1/2 Cup crumbled feta cheese
• 1/3 Cup chopped fresh mint leaves
• 1/4 Cup chopped red onion

• Place a medium saucepan over medium heat. Add the quinoa and 2 cups of water. Cover tightly and bring to a boil. Simmer for about 20 minutes or until the water is completely absorbed. Put out the fire. Peel the quinoa with a fork and set aside.

• Meanwhile, chop all the vegetables.

• For the Vinaigrette: Pour all the ingredients into a jar. Add 1 teaspoon of salt and 1/4 teaspoon of crushed black pepper. Cover the jar and shake vigorously to combine.

• Once the quinoa has cooled for a few minutes, pour it into a large bowl. Add the chickpeas, olives and any freshly chopped produce. Pour dressing over salad and toss to coat.

• Serve immediately or cover and refrigerate until ready to serve.

Portion: 1Cup, Calories: 262kcal, Carbohydrates: 27g, Protein: 8g, Fat: 13g, Saturated fat: 2g, Cholesterol: 6mg, Sodium: 355mg, Potassium: 433mg, Fiber: 6g, Sugar: 4g, Vitamin A: 1100UI, Vitamin C: 29.6mg, Calcium: 93mg, The iron: 2.7mg

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