Mediterranean Quinoa Salad Number 1

Mediterranean Sea, Quinoa salad

Mediterranean Quinoa Salad Number 1

Mediterranean quinoa salad is extremely tasty & is a rich source of vitamins, minerals & fibre. Both chickpeas & quinoa offer a variety of health benefits such as

I would suggest doing note1 – Roasted tomatoes & note 2 – roasted chickpeas first as they take awhile to prepare. I personally found it easier when putting the salads together having all the ingredients ready at the same time.

Mediterranean Quinoa salad Ingredients:

  • 3 cups cooked quinoa
  • Roasted tomatoes (see note 1)
  • 2 cups rocket
  • 1 cup sliced Persian (Lebanese) cucumbers
  • 1 cup mixed basil & mint
  • ¾ cup crumbled feta cheese or vegan feta
  • ¾ cup Kalamata olives, pitted & sliced
  • ½ cup diced red onion
  • cup toasted pine nuts (roasted in frypan)
  • ½ teaspoon sea salt
  • Freshly ground black pepper
  • Pinches of red pepper flakes (optional)
  • 1 cup roasted chickpeas (see note 2)


  • 2 tablespoons olive oil
  • 2 table spoons lemon juice
  • 1 tablespoon red wine vinegar
  • 2 cloves garlic, pressed or minced
  • ½ teaspoon fine sea salt
  • ground black pepper, to taste



  • In a large bowl, combine the quinoa, roasted tomatoes, rocket, cucumbers, herbs, feta, olives, onion & pine nuts
  • Toss to combine
  • Drizzle with the dressing & toss again
  • Sprinkle with the salt, pepper & a few pinches of red pepper flakes (optional) & toss again
  • Top with the roasted chickpeas & serve

Note1 -Roasted tomatoes:

  • 3 cups cherry tomatoes, halved
  • Extra virgin olive oil
  • Sea salt & freshly ground black pepper
  • Fresh or dried thyme (optional)


  • Preheat the oven to 400°F (204 celsius) & line a large baking tray with grease proof paper (baking paper)
  • Place the cherry tomatoes cut side up on the baking sheet & drizzle with olive oil, sprinkle with salt, pepper, & fresh thyme
  • Roast the tomatoes until they’re well shrivelled around the edges, for approximately 1 hour, the time will vary depending on the size and water content of your tomatoes
Note 2 – Roasted chickpeas:
  • 1 tin chickpeas, drained & rinsed
  • Extra virgin olive oil, for drizzling
  • Sea salt
  • paprika, curry power, or other spices (optional)


  • Preheat the oven to 400°F (204 Celsius) & line a large baking tray with baking paper
  • Spread the chickpeas on a kitchen towel or paper towel & pat them dry. Remove any loose skins
  • Transfer the dried chickpeas to the baking sheet and toss them with a drizzle of olive oil & generous pinches of salt
  • Roast the chickpeas for 20 to 30 minutes, or until golden brown & crisp. Ovens can vary, if your chickpeas are not crispy enough leave in a bit longer
  • Remove from the oven & while the chickpeas are still warm, toss with pinches of your favorite spices
  • Store roasted chickpeas in a loosely-covered container at room temperature. They are best used within two days
Mediterranean Brown rice salad:

Same recipe as the Mediterranean quinoa salad, but using Brown rice instead of quinoa, plus 1 red capsicum.


Not only is this recipe delicious , easy on digestion, quinoa’s 6 top health benefits are:

  • Help lower the risk of chronic disease
  • Weight loss
  • Helps balance blood sugar
  • Suitable for those with coeliac disease & gluten intolerance
  • May improve gut health
  • High in protein, vitamins & minerals


Picture of Chris Tompson

Chris Tompson