Quinoa Deli Salad

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This healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day.

By
Lauren Lastowka
Lauren Lastowka
Lauren Lastowka

Lauren Lastowka is a writer and editor with more than 15 years of experience working in the areas of health and well-being. She has worked on Diabetic Living, EatingWell and Edible San Diego magazines. She is passionate about health literacy and patient empowerment and has translated research and clinical guidelines into reader-friendly plain language for years.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
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Prep Time:
10 mins
Total Time:
10 mins
Servings:
1
Yield:
4 cups
Nutrition Profile:
High-Calcium Bone-Health Diabetes-Friendly Nut-Free Healthy Aging Healthy Immunity Low Added Sugar Soy-Free High-Fiber Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts

Ingredients

  • 3 cups coarsely chopped Bibb, Boston, or butterhead lettuce

  • ¼ cup thinly sliced red bell pepper

  • 2 tablespoons red-wine vinaigrette, divided (see Tip)

  • ¼ cup cooked quinoa

  • ½ cup canned low-sodium chickpeas, rinsed

  • ¼ cup drained canned artichoke hearts, quartered

  • 1 slice low-sodium deli ham, diced (1 oz.)

  • 2 tablespoons shredded low-moisture, part-skim mozzarella cheese (1/2 oz.)

Directions

  1. Toss lettuce and pepper with 1 Tbsp. plus 1 tsp. vinaigrette and place on a 9-inch plate.

  2. Toss quinoa and chickpeas with the remaining 2 tsp. vinaigrette and place on top of the lettuce and pepper. Top with artichokes, ham, and mozzarella.

Tips

Tip: To make a quick homemade red-wine vinaigrette, whisk 2 Tbsp. red-wine vinegar with 1/8 tsp. each salt and pepper. Slowly whisk in 1/4 cup extra-virgin olive oil until blended. Extra dressing will keep, covered, in the refrigerator, for up to 5 days. Bring to room temperature before using.

Originally appeared: Diabetic Living Magazine, Spring 2019

Nutrition Facts (per serving)

404 Calories
21g Fat
39g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 4 cups
Calories 404
% Daily Value *
Total Carbohydrate 39g 14%
Dietary Fiber 10g 34%
Total Sugars 7g
Protein 18g 36%
Total Fat 21g 26%
Saturated Fat 4g 21%
Cholesterol 17mg 6%
Vitamin A 7638IU 153%
Vitamin C 67mg 74%
Folate 182mcg 46%
Sodium 740mg 32%
Calcium 223mg 17%
Iron 5mg 27%
Magnesium 80mg 19%
Potassium 704mg 15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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