Quinoa Salad with Chickpeas & Feta

This is the whole grain version of a pasta salad I used to make for barbecues and luncheons.  Using quinoa instead of gluten-free pasta boosts the nutritional value since it’s higher in iron, fiber and protein than most gluten-free pastas.  It’s so packed with flavor that you can easily forgo the feta or chickpeas, if these are problematic FODMAP foods.  I usually serve it on a bed of arugula for a light lunch. 

Low-fodmap quinoa salad - The perfect light lunch! 

Low-fodmap quinoa salad - The perfect light lunch! 

Makes 3 Cups

Quinoa Salad Ingredients

½ cup uncooked quinoa, rinsed

½ cup canned chickpeas, rinsed and drained

½ cup feta, chopped

1 small red or orange pepper, chopped

½ cup grape tomatoes, halved

4 oil-packed sundried tomatoes, chopped

1 tablespoon capers (or olives or both!)

Salad Dressing Ingredients

4 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

½ teaspoon Dijon mustard

½ teaspoon ground cumin

½ teaspoon dried oregano

½ teaspoon kosher salt

¼ teaspoon freshly ground pepper


  1. Cook quinoa according to package directions then cool to room temperature
  2. Combine cooled quinoa, chickpeas, feta, red pepper, grape tomatoes, sundried tomatoes and capers
  3. Make dressing by whisking olive oil, lemon juice and mustard until emulsified.  Add spices and whisk to fully incorporate.  Adjust seasonings to taste.  OR you can use my shortcut of combining all salad dressing ingredients into a small container and shake vigorously until well combined.
  4. Toss the quinoa salad with dressing until evenly coated.  You may have extra dressing.