This Easy Mediterranean Quinoa Salad is one of my favorite “make once, eat all week” meals. It’s fresh, simple, and packed with protein, fiber, and bright flavor. Whole grains, beans, veggies, and herbs come together fast — and it somehow tastes even better by day two. Lunch and dinner? Handled.
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Ingredients
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Quinoa Base
- Quinoa, 1 cup uncooked
- Veggie broth or water, 2 cups
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Veggies
- Red onion, 1 diced
- Cucumbers,1 package Persian or 1–2 large English, diced
- Organic tomatoes, 4-5 diced
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Protein + Extras
- Garbanzo beans,1 can rinsed and drained
- Dairy-free feta (Violife), 1 package cubed
- Fresh mint, a small handful, chopped
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Dressing
- Lemon juice, fresh-squeezed, to taste
- Olive oil, a light drizzle
- Salt & pepper, to taste
Instructions
- Rinse quinoa, then cook 1 cup quinoa in 2 cups of veggie broth or water until fluffy - approximately 15 minutes. Let it cool slightly.
- Dice the red onion, cucumbers, and tomatoes. Add them to a large mixing bowl with the cooked quinoa.
- Mix in 1 can of garbanzo beans and your dairy-free feta.
- Drizzle with lemon juice and olive oil. Season with salt, pepper, and fresh chopped mint.
- Stir well. Taste and adjust seasoning. Store in the fridge for easy grab-and-go meals all week.
What's in this meal?
Whole Grains · Beans · Veggies · Fruits · Spices
Fiber: 8 - 10g
|Protein: 12 - 14g
|Plant variety: 6+
Nutrition info is approximate and based on common whole food ingredients. It depends on your ingredient choices and add-ins, so use it as a general guide—not a strict count. Focus on variety, fiber, and flavor, not perfection.
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Why This Recipe Works
This Easy Mediterranean Quinoa Salad nails the magic formula: whole grains + beans + veggies + herbs. It’s bright, filling, protein-packed, and holds up beautifully in the fridge. Make it once and enjoy it all week.
Swap It + Smart Tips
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Swap chickpeas with white beans or lentils.
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Add chopped spinach, arugula, or roasted veggies if you need to stretch it.
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Use red wine vinegar instead of lemon for a tangy twist.
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Add olives, capers, or sun-dried tomatoes for extra Mediterranean flavor.
- Add High Protein Baked Tofu to increase protein
Pro Tip
Chill your quinoa before mixing — warm quinoa will steam the veggies and muddy the texture. Cold quinoa = crisp, fresh, perfect.
Why It Matters
For You:
This bowl gives you steady energy from whole grains, fiber-rich beans, and hydrating vegetables — no crash, no stress, just feel-good nourishment.
Want to duplicate more recipes like this and understand the power of this formula? Learn more in our Whole Plant Food Guide
For the Planet:
One plant-powered bowl saves water, land, and emissions compared to animal-based meals. Small swaps, big impact — one quinoa salad at a time.
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