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Mediterranean Quinoa Salad - Easy Lunch #lowFODMAP #glutenfree #dairyfree #vegan #vegetarian

Mediterranean Quinoa Salad

  • Author: Tara Deal Rochford
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2 servings 1x


Flavor-packed lunch recipe for 2 – Mediterranean Quinoa Salad.  Crunchy and nutritious bell pepper and cucumber mixed with plant protein-rich quinoa and chickpeas, and heart-healthy olives tossed with a lemony, herby olive oil dressing for a lunch that is easy to make.



1 cup cooked and cooled quinoa*

1/2 cup chopped black olives

1/2 cup garbanzo beans, chickpeas (rinsed for about 1 minute to reduce sodium)

1/2 cup chopped cucumber

1/2 bell pepper, chopped, any color

1 Tbsp extra virgin olive oil

2 lemons, juiced

2 tsp oregano

1/2 tsp salt

1/4 tsp black pepper


In a large bowl combine the quinoa, black olives, chickpeas, cucumber, and bell pepper. Mix until combined.

In a small bowl, combine the olive oil, lemon juice, oregano, salt, and pepper. Mix into the quinoa vegetable mixture.


*Cook 1/2 cup of uncooked quinoa in 1 cup of water. Cover the pan with a lid and bring to a boil. Reduce heat to low and allow to simmer for about 20 minutes.  Allow to cool thoroughly before making the recipe.

This recipe would pair well with dark leafy greens for an added nutrient boost as well as tuna chicken or tofu/tempeh for an extra protein boost.

The ingredients in this recipe are used in low FODMAP amounts according to the Monash University App, but this recipe has not been tested for FODMAP content.

  • Category: lunch
  • Method: no cook


  • Serving Size: 1/2 recipe
  • Calories: 298
  • Fat: 14 g
  • Carbohydrates: 39 g
  • Fiber: 8.2 g
  • Protein: 8.2 g

Keywords: low fodmap, gluten free, dairy free, lunch, easy lunch, healthy lunch, vegan, vegetarian