Mediterranean Sweet Potato Quinoa Salad
A bright, nourishing Mediterranean bowl made with roasted sweet potatoes, fluffy quinoa, creamy feta, crispy chickpeas, and a zesty lemon-herb dressing. It’s high-protein, filling, colorful, and perfect for lunch, meal-prep, or a light dinner. Naturally gluten-free and non-spicy.
⏱ Time
Prep: 15 minutes
Cooking: 25 minutes
Total: 40 minutes
Ingredients
For the Salad
1 large sweet potato, peeled + cubed
1 cup cooked quinoa (½ cup dry)
1 cup canned chickpeas, rinsed + drained
1 small cucumber, diced
1 cup cherry tomatoes, halved
¼ cup red onion, finely chopped
¼ cup Kalamata olives, sliced
¼ cup crumbled feta cheese
A handful fresh parsley or mint, chopped
1–2 tbsp olive oil (for roasting)
Salt + black pepper to taste
Optional Add-Ins
Avocado cubes
Toasted pine nuts or almonds
Baby spinach or arugula
Lemon-Herb Dressing
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp honey
1 small garlic clove, grated
1 tsp Dijon mustard
½ tsp dried oregano (or 1 tsp fresh)
Salt + pepper to taste
Instructions
1. Roast the Sweet Potatoes
1. Preheat oven to 220°C (425°F).
2. Toss sweet potato cubes with olive oil, salt, and pepper.
3. Spread on a baking tray and roast 20–25 minutes until golden and soft.
2. Prepare Crispy Chickpeas (Optional but recommended)
Pat chickpeas dry, toss with a tiny bit of oil, salt, and pepper.
Roast next to the sweet potatoes for 15 minutes until slightly crisp.
3. Cook the Quinoa
Rinse raw quinoa under cold water.
Add to a pot with 1 cup water + a pinch of salt.
Bring to boil → reduce heat → cover → cook 12 minutes.
Fluff and cool slightly.
4. Make the Dressing
Whisk lemon juice, olive oil, honey, garlic, Dijon, oregano, salt, and pepper until smooth.
5. Assemble the Salad
In a large bowl combine:
- Quinoa
- Roasted sweet potatoes
- Tomatoes
- Cucumber
- Red onion
- Chickpeas
- Olives
- Parsley
Drizzle dressing over and toss gently.
Top with feta and optional nuts/avocado.
Notes
Can be served warm or cold.
If meal-prepping, add feta right before serving for best texture.
Keeps in the fridge 3 days.
Tips
Add grilled chicken or salmon if you want extra protein.
For extra Mediterranean flavor, add a spoon of hummus on top.
Swap quinoa with farro or couscous if you prefer.
⁉️ Frequently asked questions FAQ
Is it non-spicy?
Yes, no spicy ingredients at all.
Can I make it dairy-free?
Yes, replace feta with avocado.
Can I make it ahead?
Perfect for meal prep! Just store dressing separately.
ℹ️ Nutrition facts
Calories: 370–420
Protein: 12–14g
Carbs: 56–60g
Fat: 12–15g
Fiber: 8–10g