Mediterranean Spinach Salad with Quinoa & Chickpeas
This fresh Mediterranean spinach salad combines quinoa, chickpeas, avocado, and feta with a zesty lemon-oregano dressing. It’s vegetarian, gluten-free, and high in protein, making it a balanced and satisfying meal that’s ready in minutes.
- Suitable for diets:
- Heart-Healthy
- High-Fiber
- High-Protein
- Nut-Free
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
- Balanced Macronutrients – Provides fibre-rich carbs, healthy fats, and protein, helping control blood sugar.
- Low Glycemic Index Ingredients – Quinoa, chickpeas, and vegetables digest slowly.
- Healthy Fats – Olive oil, avocado, and pumpkin seeds provide satiety and support heart health.
- High Fibre – Spinach, chickpeas, quinoa, and avocado all slow glucose absorption.
- Portion Controlled – Clearly divided servings make carb tracking easier.
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Equipment
- Large salad bowl
- Small bowl or jar ( (for dressing))
Ingredients
- baby spinach (roughly chopped) 6 cups
- quinoa (cooked & cooled) 1 cup
- cucumber (sliced into half moons) ½
- grape tomatoes (halved lengthwise) 1 cup
- chickpeas (canned, drained and rinsed) 2 cups
- avocado (diced) 1 ripe
- feta cheese (crumbled) ½ cup
- fresh basil (chopped) ¼ cup
- pumpkin seeds 3 tbsp
Dressing
- lemon juice ¼ cup
- olive oil 3 tbsp
- Dijon mustard 1 tsp
- dried oregano ½ tsp
- salt 1 pinch
- pepper 1 pinch
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Cooking Tips
- Cool Quinoa Fully – Prevents wilting of spinach when tossing.
- Add Dressing Just Before Serving – Keeps salad crisp if prepping ahead.
- Make it Vegan – Omit feta or use dairy-free cheese.
- Meal Prep – Store undressed salad in containers and keep dressing separate for 3–4 days.
- Customize Toppings – Try olives, roasted red peppers, or sun-dried tomatoes for extra Mediterranean flair.
- Boost Protein – Add grilled chicken, salmon, or tofu if desired.
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Instructions
- In a large salad bowl, combine spinach, quinoa, cucumber, tomatoes, and chickpeas.6 cups baby spinach, 1 cup quinoa, ½ cucumber, 1 cup grape tomatoes, 2 cups chickpeas
- Add avocado chunks, crumbled feta, chopped basil, and toasted pumpkin seeds.1 ripe avocado, ½ cup feta cheese, ¼ cup fresh basil, 3 tbsp pumpkin seeds
- In a small bowl or jar, whisk together lemon juice, olive oil, Dijon, oregano, salt, and pepper until emulsified.¼ cup lemon juice, 3 tbsp olive oil, 1 tsp Dijon mustard, ½ tsp dried oregano, 1 pinch salt, 1 pinch pepper
- Pour dressing over the salad and toss gently to combine.
- Divide evenly among 4 bowls and serve immediately.
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FAQ
- Can I make this ahead?
Yes—store salad and dressing separately and toss just before serving. - Is this salad gluten-free?
Yes, as long as you use certified gluten-free quinoa. - What can I substitute for feta?
Try goat cheese, dairy-free feta, or leave it out for a vegan version. - Can I use another grain instead of quinoa?
Yes—bulgur, farro, or brown rice work, though they’ll change the texture. - How long will leftovers keep?
Without dressing, up to 3–4 days in the fridge; dressed salad is best eaten within 1 day. - Is this salad filling enough as a main?
Yes—it’s high in protein and fibre, but you can pair with grilled protein for extra satiety.
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Nutrition
Per serving
Calories: 401.6kcal
Carbohydrates: 39.1g
Fiber: 9.9g
Sugar: 6.6g
Fat: 21.7g
Saturated Fat: 5g
Trans Fat: 0.01g
Protein: 16.2g
Nutrition Facts
Mediterranean Spinach Salad with Quinoa & Chickpeas
Serving Size
2 cups
Amount per Serving
Calories
401.6
% Daily Value*
Fat
21.7
g
33
%
Saturated Fat
5
g
31
%
Trans Fat
0.01
g
Cholesterol
16.7
mg
6
%
Sodium
285.4
mg
12
%
Potassium
807.7
mg
23
%
Carbohydrates
39.1
g
13
%
Fiber
9.9
g
41
%
Sugar
6.6
g
7
%
Protein
16.2
g
32
%
Vitamin C
26.4
mg
32
%
Vitamin D
0.1
µg
1
%
Calcium
206.1
mg
21
%
Iron
5.5
mg
31
%
Magnesium
164.3
mg
41
%
Zinc
3.3
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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