Quinoa Chickpea Salad
A quick, nutritious, and colorful salad loaded with quinoa, chickpeas, and fresh vegetables. Tossed in a zesty lemon-garlic dressing, it’s perfect for meal prep, picnics, or light dinners. Vegan-friendly, high in protein, and fiber-rich, this salad keeps you full and energized while staying low in saturated fat.
Equipment
- 1 Medium saucepan (for quinoa)
- 1 large mixing bowl (for salad)
- 1 small bowl (for dressing)
- 1 Whisk or fork (for dressing)
- Cutting board and knife (for vegetables)
Ingredients
For the Salad:
- 1 cup uncooked quinoa
- 1 can 15 oz chickpeas, drained and rinsed
- 1 cup cherry or diced tomatoes
- 1 cup diced cucumber
- 1/2 cup shredded carrots
- 1 bell pepper diced
- 1/2 red onion finely chopped
- 1 bunch fresh cilantro or parsley chopped
For the Dressing:
- 1/2 cup olive oil
- Juice of 1 lemon
- 3 cloves garlic minced
- 1/2 tsp dried oregano
- Salt and pepper to taste
Instructions
- Cook Quinoa Perfectly: Start by rinsing 1 cup of uncooked quinoa under cold water to remove its natural bitterness. This ensures a clean, light flavor. In a medium saucepan, add the rinsed quinoa along with 2 cups of water and a pinch of salt. Bring it to a gentle boil over medium-high heat, then reduce the heat to low. Cover the saucepan with a tight-fitting lid and let it simmer for about 12–15 minutes, or until all the water is absorbed and the quinoa grains appear fluffy and translucent. Once cooked, remove from heat and allow the quinoa to sit, covered, for 5 minutes. Fluff it gently with a fork to separate the grains. Tip: Allow the quinoa to cool completely before adding it to the salad to prevent wilting the fresh vegetables.
- Prepare Chickpeas Carefully: While the quinoa cooks, open a can of chickpeas (approximately 15 oz). Drain them in a colander and rinse thoroughly under cold running water to remove excess sodium and the canning liquid. Shake off any excess water and set them aside in a large mixing bowl. Tip: Rinsing chickpeas also enhances their nutty flavor and improves their texture in the salad.
- Chop Vegetables Finely: Next, prepare all your vegetables. Dice 1 cup of tomatoes, 1 cup of cucumber, and 1 bell pepper into small, uniform pieces. Shred 1/2 cup of carrots finely, and finely chop 1/2 red onion. Finally, chop 1 bunch of fresh cilantro or parsley into small pieces. The goal is to create bite-sized pieces that mix evenly with the quinoa and chickpeas. Tip: Smaller pieces help the dressing coat everything evenly, making each bite flavorful.
- Whisk Dressing Thoroughly: In a small bowl, prepare the dressing. Combine 1/2 cup olive oil, juice from 1 lemon, 3 minced garlic cloves, 1/2 teaspoon dried oregano, and salt and pepper to taste. Whisk vigorously until all ingredients are fully emulsified, creating a smooth, aromatic dressing. Tip: Taste as you go—adjust lemon, salt, or pepper according to your preference for brightness and seasoning.
- Combine Salad Ingredients: In a large mixing bowl, add the cooled quinoa and rinsed chickpeas. Gently fold in all the chopped vegetables and herbs. Take care to combine ingredients evenly without mashing them. Tip: Using a large bowl ensures you have enough space to mix thoroughly while keeping the textures intact.
- Toss With Dressing Carefully: Pour the prepared dressing over the salad mixture. Using a large spoon or spatula, toss everything together gently but thoroughly, making sure each grain of quinoa and every piece of vegetable is lightly coated with the zesty dressing. Tip: Tossing gently prevents the delicate quinoa from breaking apart while still ensuring even flavor distribution.
- Optional Feta Topping: If you enjoy a touch of dairy, sprinkle crumbled feta cheese over the top of the salad just before serving. This adds a tangy, creamy layer that complements the fresh vegetables and nutty quinoa. Tip: For a vegan option, use a plant-based feta or skip this step entirely.
- Serve or Store: Your Quinoa Chickpea Salad is now ready to serve immediately as a light lunch or side dish. For meal prep, store the salad in airtight containers or mason jars in the refrigerator. The salad will stay fresh for up to 3–4 days, and flavors may even deepen after sitting overnight. Tip: If storing, consider keeping extra dressing on the side to maintain the crispness of the vegetables.
- Enjoy Mindfully: Serve the salad chilled or at room temperature, either on its own or paired with grilled proteins or flatbreads. Each bite combines protein-packed chickpeas, fiber-rich quinoa, fresh herbs, and a light, tangy dressing, making it a satisfying and wholesome meal.
Notes
- Always allow the quinoa to cool completely before mixing with vegetables to prevent wilting.
- Rinsing canned chickpeas improves flavor, texture, and reduces sodium content.
- Chop vegetables into small, uniform pieces for even flavor distribution and better presentation.
- The dressing can be made ahead and stored in the fridge for up to a week.
- For a tangy twist, add a splash of apple cider vinegar or balsamic to the dressing.
- Optional toppings like feta, olives, or roasted nuts add texture and flavor without compromising the base recipe.
- This salad is highly adaptable—swap herbs, vegetables, or beans based on seasonality and availability.
