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.
Servings: 4
Calories: 401.6kcal
Ingredients
- 6 cups baby spinach roughly chopped
- 1 cup quinoa cooked & cooled
- ½ cucumber sliced into half moons
- 1 cup grape tomatoes halved lengthwise
- 2 cups chickpeas canned, drained and rinsed
- 1 ripe avocado diced
- ½ cup feta cheese crumbled
- ¼ cup fresh basil chopped
- 3 tbsp pumpkin seeds
Dressing
- ¼ cup lemon juice
- 3 tbsp olive oil
- 1 tsp Dijon mustard
- ½ tsp dried oregano
- 1 pinch salt
- 1 pinch pepper
Equipment
- Large salad bowl
- Small bowl or jar (for dressing)
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.
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.
Nutrition
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.