Name: Mediterranean Quinoa Salad
Prep time: 15 min
Total time: 45 min
Ingredients: 0.5 cup extra-virgin olive oil; 6 tablespoons red-wine vinegar; 3 tablespoons chopped fresh oregano; 1.5 teaspoons honey; 1.5 teaspoons Dijon mustard; 0.25 teaspoon crushed red pepper; 3 cups cooked quinoa, cooled (see Associated Recipes); 2 cups thinly sliced English cucumber; 1.5 cups thinly sliced red onion; 1 cup halved grape tomatoes; 0.5 cup halved pitted Kalamata olives; 1 (15 ounce) can no-salt-added chickpeas, rinsed; 1 cup crumbled feta, divided; 3 cups baby spinach (about 3 ounces)

Mediterranean Quinoa Salad

5.0

(3)

3 Reviews

This Mediterranean quinoa salad is chock-full of fresh veggies that marinate in a bright, fresh dressing. It's an easy vegetarian dinner recipe that can also be made ahead as a healthy lunch option.

By Robin Bashinsky

Updated on February 19, 2020

Prep Time:

15 mins

Additional Time:

30 mins

Total Time:

45 mins

Servings:

Yield:

9 cups

Nutrition Profile:

Bone Health Egg Free Gluten-Free Healthy Aging Healthy Immunity High Calcium Low Added Sugars Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

½ cup extra-virgin olive oil
6 tablespoons red-wine vinegar
3 tablespoons chopped fresh oregano
1 ½ teaspoons honey
1 ½ teaspoons Dijon mustard
¼ teaspoon crushed red pepper
3 cups cooked quinoa, cooled (see Associated Recipes)
2 cups thinly sliced English cucumber
1 ½ cups thinly sliced red onion
1 cup halved grape tomatoes
½ cup halved pitted Kalamata olives
1 (15 ounce) can no-salt-added chickpeas, rinsed
1 cup crumbled feta, divided
3 cups baby spinach (about 3 ounces)

Directions

Whisk oil, vinegar, oregano, honey, Dijon and crushed red pepper in a large bowl. Add quinoa, cucumber, onion, tomatoes, olives, chickpeas and 1/2 cup feta. Toss gently to combine. Cover and refrigerate for 30 minutes.
Add spinach, and gently toss to combine. Sprinkle with the remaining 1/2 cup feta and serve immediately.

To make ahead

Assemble through Step 1 and refrigerate for up to 2 days. Add spinach and the remaining 1/2 cup feta just before serving.

Associated Recipe

Basic Quinoa

Nutrition Facts (per serving)

472	Calories
30g	Fat
39g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/2 cups
Calories 472
% Daily Value *
Total Carbohydrate 39g	14%
Dietary Fiber 7g	25%
Total Sugars 7g
Added Sugars 2g	3%
Protein 12g	24%
Total Fat 30g	39%
Saturated Fat 7g	35%
Cholesterol 6mg	2%
Vitamin A 2268IU	45%
Vitamin C 16mg	18%
Folate 76mcg	19%
Sodium 609mg	26%
Calcium 209mg	16%
Iron 3mg	18%
Magnesium 107mg	25%
Potassium 393mg	8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.