Slow-Cooker Quinoa Salad with Arugula & Feta

3.8

(13)

9 Reviews

Chock-full of quinoa, chickpeas and vegetables, this salad is a meal in itself. The roasted red peppers, lemon, olives and feta add texture and flavor to this Mediterranean diet recipe.

EatingWell Test Kitchen

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Slow-Cooker Mediterranean Quinoa with Arugula

Prep Time:

15 mins

Additional Time:

3 hrs 10 mins

Total Time:

3 hrs 25 mins

Servings:

Yield:

6 servings

Nutrition Profile:

High-Fiber Vegetarian

Jump to Nutrition Facts

What Type of Quinoa Should I Use?

There are several different types of quinoa: red, purple, black, white and yellow; which can be used interchangeably in this slow-cooker recipe. Make sure to rinse the quinoa seeds in a fine-mesh strainer under running water to remove the bitter outer coating called saponin. You can also look for prewashed varieties when you're shopping. Learn more facts about quinoa and its health benefits.

How to Serve Slow-Cooker Quinoa Salad with Arugula & Feta

You can serve the quinoa as a warm salad for dinner, or you can serve it cold. To serve it cold, cool the quinoa completely after cooking. You can refrigerate the quinoa, covered, for up to a day. Add the olive oil, lemon juice, salt, red bell peppers and arugula. Sprinkle with the feta cheese, olives and oregano right before serving.

Additional reporting by Jan Valdez

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Ingredients

2 ¼ cups unsalted vegetable stock
1 ½ cups uncooked quinoa, rinsed
1 cup sliced red onions (from 1 onion)
2 garlic cloves, minced (about 2 teaspoons)
1 (15.5 ounce) can no-salt-added chickpeas (garbanzo beans), drained and rinsed
2 ½ tablespoons olive oil
¾ teaspoon kosher salt
2 teaspoons fresh lemon juice (from one lemon)
½ cup drained, chopped roasted red bell peppers (from jar)
4 cups baby arugula (about 4 ounces)
2 ounces feta cheese, crumbled (about 1/2 cup)
12 pitted kalamata olives, halved lengthwise
2 tablespoons coarsely chopped fresh oregano

Directions

Stir together the stock, quinoa, onions, garlic, chickpeas, 1/2 tablespoon olive oil and 1/2 teaspoon salt in a 5- to 6-quart slow cooker. Cover and cook on LOW until the quinoa is tender and the stock is absorbed, 3 to 4 hours.
Turn off the slow cooker. Fluff the quinoa mixture with a fork. Whisk together the lemon juice and remaining 2 tablespoons olive oil and 1/4 teaspoon salt. Add the olive oil mixture and red bell peppers to the slow cooker; toss gently to combine. Gently fold in the arugula. Cover and let stand until the arugula is slightly wilted, about 10 minutes. Sprinkle each serving evenly with the feta cheese, olives and oregano.

Equipment

Slow cooker

Tip

Multicooker directions: In Step 1, stir together the stock, quinoa, onions, garlic, chickpeas, 1/2 tablespoon olive oil and 1/2 teaspoon salt in the inner pot of a 6-quart multicooker. Lock the lid; turn pressure valve to "Venting." Cook on SLOW COOK [Normal] until the quinoa is tender and the stock is absorbed, about 4 hours. Turn off the cooker for Step 2.

Originally appeared: Everyday Slow Cooker; updated November 2022

Nutrition Facts (per serving)

352	Calories
13g	Fat
46g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size about 1 1/2 cups
Calories 352
% Daily Value *
Total Carbohydrate 46g	17%
Dietary Fiber 7g	25%
Total Sugars 5g
Protein 12g	24%
Total Fat 13g	17%
Saturated Fat 3g	15%
Sodium 575mg	25%

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.