YUM! This Mediterranean hummus salad with salmon 🥗 is a healthy + protein packed. Perfect for meal prep. Quinoa, fresh vegetables, + creamy hummus.
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Mediterranean Salad Inspired by an Airport Find ✈️ 🥗
I never thought I'd fall in love with a salad at an airport, but here we are.
I had not one, but two different Mediterranean hummus salads at the Toronto airport recently. They both featured falafel, which, honestly, wasn't great, but everything else was so good I didn't even care.
I've been recreating my own hummus salads and bowls at home ever since. I swap in flaky salmon for a protein boost while keeping all those fresh Mediterranean Diet nutrients I loved.
It's fresh, filling, and packed with protein thanks to salmon, creamy hummus, and fiber rich quinoa. Even better? It's perfect for meal prep, so whether you need an easy lunch or a quick dinner, you're set for the week.
If you're new to the Mediterranean Diet I invite you to check out my beginners guide.
Looking for more salmon recipes? Check out my favorite mango salsa salmon tacos and these yummy salmon musubis.
Excited about the chickpeas in the recipe and need more beans in your diet? You can have these tacos on the table in 5 minutes. Or toss these chicken bean soup ingredients in the crockpot for a cozy dinner tonight.
Enjoy!
Why this Salad is a Mediterranean Diet Win
👉Veggies: Veggies are the heart of the Mediterranean Diet and this salad delivers!
- Leafy greens bring vitamins A, C, and K, B vitamins, and potassium. They also contain fiber and are low in calories.
- Tomatoes are protective against heart disease and high cholesterol, cancer, and they support your immune system.
- Cucumbers are also rich in vitamins AND provide antioxidants that can protect your cells and reduce the risk of chronic disease.
- Radishes aren't just pretty! They are rich in antioxidants, fiber, and vitamins.
👉Salmon: Fatty Fish is a Mediterranean Diet staple. You don't need a lot, only 2-3 ounces a few times a week. Salmon is a great option because it is high in omega-3s and low in mercury.
Omega-3s are important because they are incredibly protective. Among many benefits, they may decrease blood pressure and reduce "bad" LDL cholesterol.
👉Hummus: The Mediterranean Diet recommends beans and legumes at least three times per week. Hummus is a great option, especially if you don't like beans in their natural form. Hummus contains chickpeas, tahini, and extra virgin olive oil which all support healthier cholesterol levels. And, chickpeas bring at 12.5 grams of fiber per cup!
🛒 Ingredients You'll Need
For the Salad
- Salmon
- Baby spring mix
- Cooked quinoa
- English cucumber
- Tomatoes
- Radishes
- Hummus
For the Dressing
- Olive oil
- Red wine vinegar
- Salt + pepper
- Honey or maple syrup
- Dijon mustard
Instructions
Prepare salmon
Cook + cool quinoa
Prep Hummus
Store bought works too!
Chop the veggies
Mix dressing
Assemble + enjoy!
🍽️ Meal Prep Tips
Batch prep this salad for a week of lunches or dinners!
- If you're making several meals for one person use 6-9 ounces of salmon. That's all you need for a week and you'll still have plenty of fiber and protein to keep you full.
- Store salmon and quinoa separately so you can warm it up before eating
- Use hummus singles for easy portioning
- Pack lettuce and veggies in individual containers. You can dress it ahead of time or when you eat depending on your preference.
💡 Pro tip: Reheat salmon and quinoa for ~30 seconds before adding to your salad.
🔄 Easy Variations
This hummus salad is super flexible:
- Swap salmon out for extra hummus to make it vegetarian or vegan.
- Use arugula or kale instead of spring mix.
- Add roasted veggies for a warm version.
- Increase the quinoa and reduce the greens for a hearty hummus bowl.
🧊 How to Store
- Store in airtight containers for up to 4-5 days
- Keep dressing separate
- Add hummus fresh for best texture
Top Tip
If you're making several meals for yourself use 6-9 ounces of salmon. That's all you need for a week and you'll still have plenty of fiber and protein to keep you full.
FAQ
YES! It's rich in antioxidants, fiber, protein, and healthy fats. Especially when made following Mediterranean Diet principles as it is here. This salad also keeps portion sizes in mind to avoid extra calories and fat.
Absolutely. Just keep the veggies separate from the salmon and quinoa if you want to heat them up before eating. Hummus singles are a great option to take this salad on the go.
I love topping this salad with salmon, but you can use extra chickpeas or hummus, tofu, or chicken if you prefer.
Looking for more salmon recipes?
Trying to get more beans in your diet?
📖 Recipe
Ingredients
- 6-10 ounces salmon baked
- 15 ounce container Baby Spring mix
- 1 ¼ cups prepared white quinoa Red and other colors can get stuck in your teeth. Not great for work lunches!
- 1 English cucumber diced 2 if small
- 24 ounces petite medley snacking tomatoes cherry or grape tomatoes work too
- 4-5 radishes sliced
- 1 ¼ cups hummus Or 5 hummus singles
For the dressing
- ¼ cup EVOO
- 2 teaspoon red wine vinegar
- ¼ teaspoon salt and ⅛ teaspoon black pepper
- 1 teaspoon honey or maple syrup
- 1 teaspoon dijon mustard
Instructions
Prepare Quinoa
Prepare ¾ cup dry quinoa according to package instructions. You can prepare with water or broth depending on your preference.
Prepare Salmon
- Heat oven to 400 degrees. Defrost salmon if needed by following package instructions. Open salmon package and dump directly onto a parchment lined oven safe baking sheet or dish.
- Sprinkle lightly with salt and pepper.
- Bake for 16 minutes. Take a fork and check the center of the salmon piece. It should pull apart easily and be opaque through the center.
Slice cucumber, radishes, and tomatoes.
Make Dressing
- Mix all ingredients in a jar with lid. Shake until incorporated.
Instructions to Serve Immediately
- Place about 1 ½ cups spring mix in the bottom of each plate.
- Shake dressing and add 1 tablespoon to salad. Toss.
- Divide the cucumbers, tomatoes, and radishes evenly between the salads.
- Add ¼ cup of quinoa to each salad.
- Top with ¼ cup hummus.
- Place salmon 2-3 ounces salmon on top of each salad.
- Serve immediately.
Meal Prep Instructions
- Place about 1 ½ cups spring mix in a to go container.
- Shake dressing and add 1 tablespoon to each salad. Toss.
- Divide tomatoes, radishes, and cucumbers evenly on top of the spring mix.
- Either purchase hummus singles or put ¼ cup hummus on top of the salad
- In microwaveable to go containers, add salmon and ¼ cup quinoa.
- Immediately before eating microwave the quinoa and salmon for approximately 30 seconds. Add it to the spring mix, dressing, veggie, hummus mix.
Enjoy!
- Store in airtight containers for up to 5 days
- Keep salmon and quinoa separate
- Add hummus fresh for best texture
Anna Schraff says
I can't get enough of this salad! The crunch and mix of flavors is delish.