Mediterranean Quinoa Salad


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.

Prep Time:
15 mins
Additional Time:
30 mins
Total Time:
45 mins
9 cups


  • 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)


  1. 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.

  2. 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.

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