Tired of the same old boring salads? Let’s transport your taste buds to the sunny Mediterranean! This vibrant Quinoa Pita Salad is the answer to your cravings for something fresh, filling, and bursting with flavor. It’s a delightful play on a classic Fattoush, but with the added goodness of protein-packed quinoa. We’re talking fluffy quinoa, crisp veggies, hearty chickpeas, and crunchy homemade pita chips, all tossed in a bright, zesty lemon-herb vinaigrette. It’s the perfect healthy lunch or light dinner that truly satisfies.
Ingredients
• For the Salad
• 1 ½ cups water / 355 ml
• ¾ cup uncooked quinoa, rinsed and drained / 128 g
• 2 6- to 7-inch pita bread rounds / 2 15- to 18-cm pita bread rounds
• 1 15-ounce can garbanzo beans (chickpeas), rinsed and drained / 1 425-g can
• 1 ¼ cups chopped, seeded cucumber / 180 g
• 1 cup chopped tomato / 180 g
• ¾ cup chopped yellow sweet pepper / 115 g
• ¼ cup chopped red onion / 40 g
• 2 tablespoons crumbled feta cheese / 30 g (use vegan feta for a vegan option)
• For the Lemon-Herb Vinaigrette
• 3 tablespoons lemon juice / 45 ml
• 3 tablespoons olive oil / 45 ml
• 2 teaspoons finely snipped fresh mint
• 1 teaspoon snipped fresh marjoram or oregano
• 1 clove garlic, minced
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper
• For Serving (Optional)
• Additional crumbled feta cheese or vegan feta
• Lemon wedges
Instructions
1. Preheat your oven to 375°F / 190°C. In a medium saucepan, bring the water to a boil. Stir in the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed and the quinoa is tender. Fluff with a fork, spread it onto a baking pan to cool quickly, then transfer to a large salad bowl.
2. While the quinoa cooks, prepare the pita chips. Halve the pita rounds horizontally, then tear them into bite-sized 1-inch pieces. Spread the pieces in a single layer on a baking sheet and bake for 8 to 10 minutes, until golden brown and crisp. Set aside to cool.
3. To the large bowl with the cooled quinoa, add the toasted pita pieces, rinsed garbanzo beans, chopped cucumber, tomato, sweet pepper, red onion, and 2 tablespoons of feta cheese. Gently stir to combine everything.
4. Prepare the dressing by combining the lemon juice, olive oil, mint, marjoram, garlic, salt, and pepper in a screw-top jar. Cover tightly and shake vigorously until well combined. Alternatively, you can whisk all together in a small bowl.
5. Pour the dressing over the quinoa and vegetable mixture. Toss gently but thoroughly to ensure everything is lightly coated. Serve immediately, garnished with additional feta cheese and fresh lemon wedges if desired.
Nutritional Information
• PER SERVING: 312 cal., 10 g total fat (2 g sat. fat), 3 mg chol., 457 mg sodium, 47 g carb., 6 g fiber, 10 g pro.
Pro Tips
• For easy meal prep, cook the quinoa and make the dressing up to 3 days in advance. Store them in separate airtight containers in the refrigerator. Chop the veggies and assemble the salad just before serving to maintain freshness.
• To make this recipe fully vegan, simply substitute the feta cheese with your favorite store-bought vegan feta or a garlic-herb flavored soy cheese.
• Feel free to customize the salad with other Mediterranean-inspired like Kalamata olives, artichoke hearts, or a handful of fresh arugula for a peppery bite.
• For extra flavorful pita chips, toss the pita pieces with a teaspoon of olive oil and a sprinkle of za’atar or garlic powder before baking.
FAQ
Q: Is this quinoa salad a good source of vegetarian protein
A: Yes, this salad is an excellent source of plant-based protein. The combination of quinoa, which is a complete protein containing all nine essential amino acids, and hearty chickpeas makes it a very filling and nutritious meal. Each serving provides 10 grams of protein to keep you satisfied.
Q: How can I make this Quinoa Pita Salad completely vegan
A: Making this recipe vegan is incredibly simple. The only non-vegan ingredient is the feta cheese. To adapt the recipe, just substitute the dairy feta with your favorite store-bought vegan feta crumbles. This will maintain that delicious tangy and salty flavor while keeping the dish 100% plant-based.
Q: What is the best way to meal prep this salad
A: For optimal freshness and crunch, it’s best to store the components separately. You can cook the quinoa and prepare the lemon-herb vinaigrette up to 3 days ahead of time, keeping them in separate airtight containers in the refrigerator. Store the baked pita chips in a sealed container at room temperature. When you’re ready to eat, simply chop the fresh vegetables and toss everything together.
Q: Can I make this salad gluten-free
A: Absolutely. Quinoa and the majority of the ingredients are naturally gluten-free. The only substitution you need to make is the pita bread. Use your favorite brand of gluten-free pita bread to make the baked chips, or swap them for crunchy gluten-free crackers.
