This Mediterranean quinoa salad is a fresh, high-protein meal with a life-changing chickpea marinade that adds incredible flavor, fiber, and easy meal prep power for healthy lunches all week.
For more salads that double as a meal, check out our chickpea cucumber salad, dense bean salad, black bean salad, and Greek pasta salad.
A Simple Chickpea Marinade That Transforms Healthy Eating
This Mediterranean quinoa salad is one of those recipes that makes healthy eating feel fun 🥗. It’s fresh, colorful, and packed with plant-based protein and fiber, making it perfect for anyone looking to support a balanced diet with wholesome ingredients.
What truly makes this recipe shine is our life-changing chickpea marinade. It takes just a few minutes to prepare but transforms simple canned chickpeas into something vibrant, flavorful, and absolutely delicious.
Louise and I love making this on Sunday as part of our easy quinoa meal prep routine. It keeps beautifully in the fridge for days, making weekday lunches a breeze and keeping us energized and satisfied without the afternoon slump.
With crisp veggies, creamy avocado, and a tangy vinaigrette, this healthy quinoa salad recipe fits right into a Mediterranean-style eating pattern that’s naturally nutritious, refreshing, and full of sunshine, even in winter.☀️🌿.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Quinoa: the base of this healthy quinoa salad recipe. Use white, red, or tri-color quinoa, or swap with couscous, farro, or brown rice.
- Water or Vegetable Broth: adds flavor when cooking quinoa. We usually dissolve bouillon powder in hot water since it makes groceries lighter and lasts for weeks.
- Chickpeas: the protein-rich heart of the salad. Use canned or cooked from dry, or replace with white beans, lentils, or edamame for variety.
- Cherry Tomatoes: sweet and juicy. Grape or roma tomatoes work well too.
- Cucumber: adds crunch and freshness. Try English cucumber or bell peppers.
- Corn: adds color and a touch of sweetness. Peas or roasted red peppers make great substitutes.
- Olives: salty and bold. Replace with capers or artichoke hearts.
- Red Onion: sharp and zesty. Soak in water to mellow the flavor or use green onions.
- Parsley: bright and fresh. Try mint, basil, or dill for a twist.
- Avocado: creamy and rich. Substitute with feta or a spoon of hummus.
- Dressing: mix olive oil, red wine vinegar, mustard, honey, oregano, salt, and pepper. Swap olive oil with avocado oil, vinegar with lemon juice, honey with maple syrup, and oregano with Italian seasoning or thyme.
How to Make Mediterranean Quinoa Salad
Step 1: Cook the Quinoa
Rinse and drain 1 cup of uncooked quinoa to remove any bitterness. Add it to a pot with 1½ cups of water (or vegetable broth for extra flavor) and a pinch of salt.
Bring to a gentle simmer, cover, and cook for 10 to 15 minutes, or until all the liquid is absorbed. Fluff the quinoa with a fork and set it aside to cool. This will be the protein-rich base of your make ahead quinoa salad.
Step 2: Marinate the Chickpeas
In a medium bowl, whisk together extra virgin olive oil, red wine vinegar, mustard, honey, salt, pepper, and dried oregano until creamy and smooth.
Drain and rinse the chickpeas, then add them to the dressing. Stir to coat and let them sit for 10 to 15 minutes, while you prep the veggies. This quick marinade removes that canned flavor and infuses the chickpeas with rich, tangy taste.
Step 3: Prep the Veggies
While the chickpeas marinate, chop your vegetables. Add cherry tomatoes, cucumber, corn, olives, red onion, parsley, and avocado to a large mixing bowl.
If you plan to store the salad for later, add the avocado right before serving to keep it fresh and creamy.
Step 4: Combine and Adjust
Add the fluffy quinoa and marinated chickpeas to the bowl of veggies. Toss everything gently until well mixed.
Taste and adjust with a bit more lemon juice, salt, or pepper as needed. Enjoy your high protein vegetarian salad right away or chill it for a refreshing meal prep lunch that keeps you energized all week.
Tips
- Rinse the quinoa well: this removes its natural coating, called saponin, and gives your salad a cleaner flavor.
- Cook quinoa in broth: use water or vegetable broth for extra taste. We usually dissolve bouillon powder in hot water instead of buying cartons since it makes groceries lighter and lasts for weeks.
- Let quinoa cool completely: warm grains can wilt the veggies and make the salad soggy. Cooling keeps it light and fluffy.
- Marinate the chickpeas long enough: the longer they sit, the more flavorful they get. This step turns a simple Mediterranean chickpea salad into something truly satisfying.
- Chop everything small and even: bite-sized pieces make every forkful balanced with a mix of textures and flavors.
- Add avocado last: mix it in just before serving so it stays green and creamy.
- Taste and adjust: a drizzle of extra lemon juice or olive oil right before serving brightens the whole dish.
- Meal prep friendly: this healthy quinoa salad recipe keeps well for 3 to 4 days, making it perfect for quick lunches or picnics.
Frequently Asked Questions
Yes, this make ahead quinoa salad is perfect for meal prep. Store it in an airtight container in the fridge for up to 4 days. Add the avocado just before serving for the best texture.
It tastes great either way. We enjoy it at room temperature, especially during colder months, or chilled during warmer ones.
Absolutely. Try couscous, bulgur, or brown rice for a similar texture and taste.
Add extra chickpeas, tofu, or grilled veggies. These boost protein and make this a satisfying Mediterranean diet lunch idea.
The mustard and olive oil dressing is key. It brings tang and richness, but you can switch it up with a yogurt-based or tahini dressing for variety.
It’s not ideal because the fresh veggies lose texture. You can, however, freeze cooked quinoa and chickpeas separately for quick assembly later.
More Easy Salad Recipes
- Rice salad
- Mediterranean chopped salad
- Lentil salad
- Greek yogurt pasta salad
- Greek pasta salad
- Quinoa chickpea salad
- Pineapple cucumber salad
- Healthy Coleslaw
If you tried this Mediterranean quinoa salad recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Mediterranean Quinoa Salad (Life-changing Marinade)
Ingredients
- 1 cup uncooked quinoa about 3 cups cooked
- 1½ cups vegetable broth or water + ⅓ teaspoon salt
For the Salad
- 1 can chickpeas drained and rinsed – 15 oz / 400 g can
- 2 cups cherry tomatoes halved
- 1½ cups cucumber diced
- ¾ cups corn kernels
- ¾ cups olives halved
- ½ red onion chopped
- ⅓ cup parsley chopped
- 1 ripe avocado diced
For the Dressing
- 4 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar or lemon juice
- 2 tablespoons Dijon mustard or yellow mustard
- 1 tablespoon honey or maple syrup
- 1 teaspoon dried oregano
- ½ teaspoon salt or more to taste + black pepper
Instructions
- Cook the Quinoa: Rinse and drain 1 cup uncooked quinoa to remove any bitterness. Add it to a pot with 1½ cups vegetable broth or water and ⅓ teaspoon of salt. Bring to a simmer, cover, and cook for about 10 to 15 minutes, until the liquid is absorbed. Fluff with a fork and set aside to cool.
- Marinate the Chickpeas: Whisk together 4 tablespoons extra virgin olive oil, 2 tablespoons red wine vinegar, 2 tablespoons Dijon mustard, 1 tablespoon honey, 1 teaspoon dried oregano, ½ teaspoon salt, and black pepper in a bowl. Drain and rinse 1 can chickpeas, then stir them into the dressing. Let them marinate for about 10 minutes while you chop the veggies.
- Prep the Veggies: Chop 2 cups cherry tomatoes, 1½ cups cucumber, ¾ cups corn kernels, ¾ cups olives, ½ red onion, ⅓ cup parsley, and 1 ripe avocado, and add them to a large bowl. If you’re making the salad ahead, add the avocado right before serving to keep it fresh.
- Combine and Serve: Add the cooled quinoa and marinated chickpeas to the veggies. Toss gently, taste, and adjust with more lemon juice, salt, or pepper. Serve right away or refrigerate for later.
Notes
- Quinoa → Couscous, farro, or brown rice
- Water or Vegetable Broth → Use bouillon powder dissolved in hot water for rich flavor and easy storage
- Chickpeas → White beans, lentils, or edamame
- Cherry Tomatoes → Grape tomatoes or diced roma tomatoes
- Cucumber → English cucumber or bell peppers
- Corn → Peas or roasted red peppers
- Olives → Capers or artichoke hearts
- Red Onion → Green onions or shallots
- Parsley → Mint, basil, or dill
- Avocado → Feta cheese or hummus
- Extra Virgin Olive Oil → Avocado oil
- Red Wine Vinegar → Apple cider vinegar or lemon juice
- Mustard → Yellow or whole grain mustard
- Honey → Maple syrup or agave
- Dried Oregano → Italian seasoning or thyme
- Rinse the quinoa well: removes bitterness and makes the salad taste clean and fresh.
- Cook quinoa in broth: adds flavor depth.
- Let quinoa cool completely: prevents soggy veggies and keeps the grains fluffy.
- Marinate the chickpeas: gives them big flavor.
- Chop everything small and even: ensures every bite has a perfect mix of colors and textures.
- Add avocado last: keeps it green, creamy, and fresh.
- Taste and adjust: a squeeze of lemon juice or drizzle of olive oil before serving brightens the flavors.
Nutrition
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