Save I stumbled on this salad during a Monday lunch slump when takeout sounded too heavy but a sad sandwich wasn't gonna cut it either. Something about the crunch of cucumber against creamy feta just wakes up your whole palate. Now it's the salad I actually crave instead of dutifully meal prep.
Brought this to a potluck last summer and watched three different people ask for the recipe while still chewing their first bite. My friend Sarah who claims to hate salad went back for thirds. Thats when you know a recipe has staying power.
Ingredients
- 1 cup quinoa or bulgur uncooked: Quinoa gives you that complete protein punch while bulgur adds a lovely chewy texture I honestly prefer sometimes
- 2 cups water for cooking grains: Exact ratios matter here undercook slightly and youll have crunch instead of fluffy perfection
- 1 can 15 oz 400 g chickpeas drained and rinsed: These little powerhouses turn a side dish into actual fuel that sticks with you
- 1 large cucumber diced: English cucumbers work best here thinner skin no bitter seeds just pure refreshing crunch
- 1/2 small red onion finely chopped: Soak the diced onion in cold water for 10 minutes if raw onion bite isnt your thing
- 3/4 cup 100 g feta cheese crumbled: Sheep milk feta has this creamy tangy thing going on that puts the cow milk version to shame
- 1/2 cup fresh parsley chopped: Flat leaf parsley brings this fresh bright notes that make the whole bowl sing
- 1/4 cup fresh mint chopped: Dont skip this it sounds weird but mint is what makes people ask whats in this
- 1/3 cup pistachios or slivered almonds toasted: Toast them in a dry pan until fragrant about 3 minutes watch closely like a hawk
- 3 tbsp extra virgin olive oil: Really good oil makes a difference here this salad is simple enough that quality shows
- 2 tbsp lemon juice freshly squeezed: Room temperature lemons give way more juice than cold ones from the fridge
- 1 clove garlic minced: Let it sit in the lemon juice for 5 minutes to mellow out the raw bite
- 1/2 tsp sea salt: Adjust based on how salty your feta is some brands pack more punch than others
- 1/4 tsp black pepper: Freshly cracked makes a huge difference worth the extra thirty seconds
Instructions
- Cook the grains:
- Rinse quinoa or bulgur in a fine mesh sieve until the water runs clear then combine with water in a medium saucepan and bring to a boil. Drop the heat to low cover tightly and simmer for 12 minutes for quinoa or 15 for bulgur until all liquid is absorbed. Fluff gently with a fork and spread on a baking sheet to cool faster nobody likes warm salad.
- Prep your crunch:
- While grains cook dice your cucumber into tidy half inch pieces and finely mince that red onion. Rinse and drain the chickpeas really well give them a shake in the colander to get excess water off. Toast your nuts in a dry skillet over medium heat until golden and fragrant about 3 minutes then roughly chop.
- Build the base:
- Dump the cooled grains into your largest mixing bowl and add chickpeas cucumber red onion crumbled feta chopped parsley mint and those toasted nuts. Toss everything together with clean hands or a gentle folding motion you want all those flavors to make friends without crushing the feta into nothing.
- Whisk the dressing:
- In a small bowl whisk together olive oil lemon juice that minced garlic salt and pepper until emulsified. Let it sit for a minute then whisk again it should thicken slightly and look glossy and beautiful.
- Bring it together:
- Pour about three quarters of the dressing over the salad and toss gently. Add more if it needs it but trust your judgment here some grains soak up dressing differently than others. Taste a spoonful and adjust salt or lemon if it needs a little brightening.
Save This salad has become my go to for meal prep Sundays because something magical happens overnight in the fridge. The flavors deepen and everything gets this marinated quality that makes Tuesdays lunch feel like a treat.
Make It Your Own
Dice up a ripe avocado right before serving if you want that creamy element that makes everything feel more indulgent. Sun dried tomatoes add this chewy intense burst of summer that works surprisingly well with the fresh herbs. Sometimes I throw in diced bell peppers for extra crunch and color especially when I'm serving this for guests.
Dietarian Friendly
Going vegan just swap the feta for a dairy free version or load up on extra avocado for creaminess. The protein from chickpeas and quinoa already makes this substantial enough to stand on its own. For nut allergies pumpkin seeds or sunflower seeds bring that same toasted crunch factor.
Serving Smarts
This works as a standalone lunch but honestly shines alongside grilled fish or chicken for dinner. I love serving it in a shallow bowl with an extra drizzle of olive oil and a few whole mint leaves on top. The presentation looks effortless but intentional which is basically my hosting philosophy.
- Let it come to room temperature before serving cold dulls all the bright flavors
- Store in an airtight container in the fridge for up to 4 days the texture holds up beautifully
- Add fresh herbs right before serving leftovers they lose their punch after a day or two
Save Hope this salad finds its way into your regular rotation the way it did mine. Something this nutritious should never taste this good.
Recipe FAQs
- → Can I substitute bulgur for quinoa?
Yes, bulgur makes a great alternative to quinoa with a slightly nuttier flavor and chewy texture.
- → How do I toast nuts properly?
Toast nuts in a dry pan over medium heat until aromatic and lightly golden, stirring frequently to avoid burning.
- → What dressing complements this salad best?
A simple blend of extra virgin olive oil, fresh lemon juice, garlic, salt, and pepper enhances the fresh ingredients beautifully.
- → Can I prepare the grains in advance?
Yes, cooking and cooling the quinoa or bulgur beforehand helps save time and keeps the salad fresh.
- → How to make this dish vegan-friendly?
Omit feta cheese or substitute with a plant-based alternative to keep the creamy texture without dairy.