Description
Quinoa Chickpea Salad is a vibrant, nourishing, and easy-to-make dish combining fluffy quinoa, tender chickpeas, fresh vegetables, and a zesty lemon-olive oil dressing. This wholesome salad offers balanced nutrition with complete protein, fiber, and essential vitamins, making it perfect for a healthy lunch, light dinner, or colorful side. Quick to prepare and versatile, it’s ideal for meal prep and customizable to suit various dietary preferences.
Ingredients
Scale
Main Ingredients
- 1 cup well-rinsed quinoa
- 1 can (about 15 oz) chickpeas, rinsed and drained
- 1 cup cucumber, chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely diced
- 1/4 cup fresh parsley, roughly chopped
Dressing
- 2 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- Salt, to taste
- Black pepper, to taste
Instructions
- Cook the Quinoa: Rinse the quinoa under cold water thoroughly to remove its natural bitterness. In a pot, combine quinoa with 2 cups of water. Bring to a boil, then reduce heat to a simmer, cover, and cook for about 15 minutes until the water is absorbed. Fluff with a fork and allow it to cool completely.
- Prepare the Vegetables: While the quinoa is cooling, chop the cucumbers, halve the cherry tomatoes, finely dice the red onion, and roughly chop the fresh parsley to have all your veggies ready.
- Combine Chickpeas and Veggies: In a large mixing bowl, add the rinsed and drained chickpeas along with all the chopped vegetables, creating a vibrant mixture of textures and flavors.
- Add Quinoa and Dressing: Once the quinoa has cooled, add it to the bowl. Drizzle with fresh lemon juice and olive oil. Season with salt and black pepper to taste. Toss gently to combine all ingredients well.
- Taste and Adjust: Taste the salad and adjust the seasoning as needed. Add a little extra lemon juice or salt to brighten the flavors if desired. Serve immediately or chill before serving.
Notes
- Rinse quinoa thoroughly before cooking to remove its bitter coating.
- For extra flavor, cook quinoa in vegetable or chicken broth instead of water.
- Ensure quinoa is completely cooled before mixing to avoid sogginess.
- Use fresh herbs like parsley for enhanced flavor and vibrant color.
- Add dressing lightly at first and adjust seasoning as needed to avoid over-dressing.
- Leftovers store well in an airtight container in the fridge for up to 3 days; flavors improve as they meld.
- Do not freeze this salad, as freezing affects the texture and freshness of the vegetables and dressing.
- If serving warm, heat the quinoa separately and combine it with fresh veggies before serving.
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 3g
- Sodium: 200mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg
Keywords: quinoa salad, chickpea salad, gluten free salad, vegan salad, healthy lunch, meal prep salad, Mediterranean salad
