5 from 16 votes
Chunky Mediterranean Salad Recipe
This Chunky Mediterranean Salad combines cooked quinoa with chickpeas, kalamata olives, cucumber, grape tomatoes, bell pepper, red onion, mint, and crumbled feta. Dressed with a robust red wine vinaigrette seasoned with oregano, cumin, and garlic powder, the salad offers a fresh, textured mix with savory, tangy, and herbaceous notes. It’s a colorful, filling dish served chilled or at room temperature.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
10
Calories:
262 kcal
Course:
Side Dish, Salad
Cuisine:
Mediterranean, Greek
Ingredients
For the Quinoa Salad:
- 1 cup quinoa dried
- 15 ounce chickpeas rinsed and drained, canned
- 1 1/4 cup kalamata olives drained, pitted
- 1 large cucumber cut into chunks, English variety
- 1 pint grape tomato halved
- 1 large bell pepper seeded and chopped
- 1/2 cup feta cheese crumbled
- 1/3 cup mint fresh, chopped leaves
- 1/4 cup onion red, chopped
For the Vinaigrette:
- 1/3 cup extra virgin olive oil
- 3 tablespoons red wine vinegar
- 1 teaspoon oregano dried
- 1 teaspoon cumin ground
- 1/2 teaspoon garlic powder (or 2 minced garlic cloves)
- salt
- black pepper
Instructions
- Set a medium sauce pot over medium heat. Add the quinoa and 2 cups water. Cover tightly and bring to a boil. Simmer for approximately 20 minutes or until the water is fully absorbed. Turn off the heat. Fluff the quinoa with a fork and set aside.
- Meanwhile, chop all the vegetables.
- For the Vinaigrette: Pour all the ingredients in a jar. Add 1 teaspoon salt and 1/4 teaspoon cracked black pepper. Cover the jar and shake vigorously to mix.
- Once the quinoa has had a few minutes to cool, pour it into a large salad bowl. Add the chickpeas, olives, and all freshly chopped produce. Pour the dressing over the salad and toss well to coat.
- Serve immediately, or cover well and refrigerate until ready to serve.
Cup of Yum
Nutrition Information
Serving
1cup
Calories
262kcal
(13%)
Carbohydrates
27g
(9%)
Protein
8g
(16%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Cholesterol
6mg
(2%)
Sodium
355mg
(15%)
Potassium
433mg
(9%)
Fiber
6g
(24%)
Sugar
4g
(8%)
Vitamin A
1100IU
(22%)
Vitamin C
29.6mg
(33%)
Calcium
93mg
(9%)
Iron
2.7mg
(15%)
Nutrition Facts
Serving: 10 Serving
Amount Per Serving
Calories 262
% Daily Value*
| Serving | 1cup | |
| Calories | 262kcal | 13% |
| Carbohydrates | 27g | 9% |
| Protein | 8g | 16% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 6mg | 2% |
| Sodium | 355mg | 15% |
| Potassium | 433mg | 9% |
| Fiber | 6g | 24% |
| Sugar | 4g | 8% |
| Vitamin A | 1100IU | 22% |
| Vitamin C | 29.6mg | 33% |
| Calcium | 93mg | 9% |
| Iron | 2.7mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet.