Mediterranean Salad: A Quick Lunch

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Pack lunch made easy! The best way to ensure nutrition on our plate is to plan ahead for days we’re busiest and most likely to go for unhealthy, fast choices. This salad is a great solution for our on-the-go food choices. It’s easy to throw together, full of nutrition that fuels us, keeps well refrigerated for up to four days, and packs for lunch without a fuss. Watch the video below and read on for recipe details.

Mediterranean Salad


  • 2 cups water
  • 1 cup quinoa, rinsed
  • 1 pint (2 cups) small variety tomatoes, halved
  • 1 large bell pepper, chopped
  • 1 large cucumber, chopped
  • 1 cup Kalamata olives, pitted
  • 1 can garbanzo beans (chickpeas), drained and rinsed


  • 1/2 cup freshly squeezed lemon juice
  • Up to 1 cup extra-virgin olive oil
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon salt


  1. Cook quinoa according to package and allow to cool while prepping vegetables.
  2. Once vegetables are prepared accordingly (see above) and quinoa has cooled, place quinoa in large mixing bowl. Top quinoa with tomatoes, bell pepper, cucumber, Kalamata olives, and garbanzo beans.
  3. In a separate bowl, whisk together lemon juice, your preferred amount of olive oil (up to 1 cup), salt, and pepper.
  4. Pour dressing over the contents in your large mixing bowl. Toss with a spoon or spatula to coat all ingredients in dressing and combine evenly.
  5. Serve and enjoy!

Note: This salad keeps well up to four days in the refrigerator, perfect for packed lunches throughout the week. If you are not a fan of garbanzo beans, try cooked, shredded chicken as a protein option.

This recipe adapted from the “Mediterranean Veggie Bowl,” found in 5-Ingredient Mediterranean Cookbook by Denise Hazime.