Healthy & Special Diets > Gluten-Free Recipes > Gluten-Free Lunches > Legume-Based Lunches (GF)

Mediterranean Quinoa Salad with Chickpeas and Feta (Gluten-Free)

Enjoy a vibrant and flavorful gluten-free Mediterranean Quinoa Salad, packed with protein from chickpeas and healthy fats from feta and olive oil. This recipe is perfect for a light and refreshing lunch.

Prep Time
15 minutes
Cook Time
15 minutes
Servings
4
Ingredients
  • 1 cup Quinoa
  • 1 can (15 ounces), drained and rinsed Chickpeas
  • 1/2 cup, diced Cucumber
  • 1 cup, halved Cherry Tomatoes
  • 1/4 cup, finely diced Red Onion
  • 1/2 cup, crumbled Feta Cheese
  • 1/4 cup, chopped Fresh Parsley
  • 2 tablespoons, chopped Fresh Mint
  • 3 tablespoons Olive Oil
  • 2 tablespoons Lemon Juice
  • 1 clove, minced Garlic
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black Pepper

Cook the Quinoa

Rinse the quinoa in a fine-mesh sieve. In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the water is absorbed and the quinoa is fluffy. Remove from heat and let cool.

Prepare the Vegetables

While the quinoa is cooking, dice the cucumber, halve the cherry tomatoes, and finely dice the red onion. Chop the fresh parsley and mint.

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper.

Assemble the Salad

In a large bowl, combine the cooked quinoa, chickpeas, cucumber, cherry tomatoes, red onion, feta cheese, parsley, and mint. Pour the dressing over the salad and toss to combine. Taste and adjust seasoning as needed.

Serve

Serve the salad immediately or chill for later. This salad can be stored in the refrigerator for up to 3 days.

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 150-180 kcal
  • Protein: 6-8g
  • Carbohydrates: 15-20g
  • Fat: 7-10g (depending on the amount of feta and olive oil)
  • Fiber: 3-4g
Note: These values are estimates and can vary based on specific ingredient brands and portion sizes.

Other Important Considerations for Nutrition

This salad provides a good source of plant-based protein and fiber. It is also rich in vitamins and minerals from the vegetables. Consider using low-fat feta to reduce saturated fat content. Individuals with sodium restrictions should be mindful of the sodium content of canned chickpeas and feta cheese; rinsing the chickpeas and choosing a lower-sodium feta option can help.

← Mediterranean Chickpea Salad Mediterranean Rice Bowl with Chickpeas and Lemon Vinaigrette →

FAQ

  • Can I make this salad ahead of time?

    Yes, this salad can be made ahead of time. The flavors meld together even better after a few hours in the refrigerator. Just be sure to store it in an airtight container.
  • Can I add other vegetables to this salad?

    Absolutely! Feel free to add other vegetables like bell peppers, olives, or artichoke hearts to customize the salad to your liking.
  • Can I substitute the feta cheese?

    Yes, you can substitute the feta cheese with another cheese like goat cheese or even omit it for a dairy-free option.