Quinoa Chickpea Salad
A fresh, colorful, and protein-rich quinoa chickpea salad made with crunchy vegetables, creamy avocado, tangy feta, and a light lemon-olive oil dressing. Perfect for a quick lunch, healthy dinner, or make-ahead meal prep.
Equipment
- 1 Medium Saucepan – for cooking quinoa
- 1 Measuring jug (for liquids)
- 1 Set of measuring cups and spoons
- 1 chopping board
- 1 Chef’s Knife
- 1 large mixing bowl
- 1 small bowl (for dressing)
- 1 Wooden spoon or salad tongs
Ingredients
- 100 g ⅔ cup quinoa, uncooked
- 1 can 400 g / 240 g drained chickpeas, rinsed and drained
- ½ medium red onion finely chopped
- ½ large English cucumber chopped
- 1 stalk celery chopped
- 10 cherry tomatoes quartered
- 1 small courgette zucchini, chopped
- ½ large avocado peeled, seeded, and chopped
- Small handful fresh coriander cilantro, chopped
- 90 g 3 oz feta cheese, cubed
- 15 almonds roughly chopped
- 25 ml ⅛ cup extra virgin olive oil
- Juice of ½ large lemon
- ½ tsp sea salt
- ¼ tsp freshly ground black pepper
- ½ vegetable stock cube optional, for cooking quinoa
Instructions
- Prepare and Rinse the Quinoa: Measure out the dry quinoa and place it in a fine mesh strainer. Rinse thoroughly under cold running water for about 30–60 seconds, gently rubbing the grains with your fingers. This helps wash away the natural coating called saponin, which can sometimes give quinoa a slightly bitter taste if not removed. Allow the rinsed quinoa to drain completely before cooking.
- Cook the Quinoa to Perfection: Transfer the rinsed quinoa into a medium saucepan and cover with enough water so the grains are fully submerged by at least 2–3 cm. For extra flavor, dissolve half a vegetable stock cube into the water before bringing it to the heat. Place the pan over medium-high heat and allow the liquid to come to a rolling boil. Once boiling, reduce the heat to low, cover the saucepan with a lid, and let the quinoa simmer gently. Cook for about 12–15 minutes, or until the grains have absorbed all the liquid.
- Steam and Rest the Quinoa: When the liquid is fully absorbed, remove the saucepan from the heat but keep the lid on. Let the quinoa rest, covered, for another 10–15 minutes. This resting period allows the grains to steam gently in their own heat, which ensures a light, fluffy texture rather than clumping together. After resting, uncover and fluff the quinoa with a fork to separate the grains. Spread it out slightly on a tray or leave uncovered in the pan to cool while preparing the vegetables.
- Chop and Prepare the Vegetables: While the quinoa is cooling, move on to preparing the fresh ingredients. Finely chop the red onion into small, even pieces so it distributes well throughout the salad without overpowering the flavor. Dice the cucumber into bite-sized cubes, chop the celery into thin slices, quarter the cherry tomatoes for a juicy burst of sweetness, and dice the zucchini into small, uniform pieces for added crunch. Place all these chopped vegetables into a large mixing bowl.
- Add Chickpeas for Protein: Open the can of chickpeas, drain them well, and rinse thoroughly under cold running water. Rinsing removes excess sodium from the canning liquid and also refreshes the beans. Shake off any excess water and add the chickpeas to the mixing bowl with the chopped vegetables. Toss lightly to combine so the chickpeas are evenly distributed.
- Incorporate Creamy and Fresh Ingredients: Just before serving, add the softer ingredients that could brown or break apart if left too long. Dice the avocado into small chunks, chop the fresh coriander (cilantro) leaves, and cut the feta into small cubes. Add these along with the roughly chopped almonds to the vegetable and chickpea mixture. Gently fold everything together, being careful not to mash the avocado or crumble the feta too much.
- Dress the Salad with Zest: In a small bowl, whisk together the freshly squeezed lemon juice, extra virgin olive oil, sea salt, and black pepper until emulsified. Pour the dressing over the prepared salad mixture. Using salad tongs or a large spoon, toss everything together slowly but thoroughly to ensure every ingredient is coated evenly with the light, zesty dressing.
- Finish with Quinoa and Serve: Finally, add the cooled and fluffed quinoa into the bowl with the dressed vegetables and chickpeas. Fold it gently into the mixture until the grains are evenly combined and no clumps remain. Taste and adjust seasoning, adding an extra squeeze of lemon or a pinch of salt if needed. Serve immediately for the freshest flavor, or refrigerate for a short while if you prefer a chilled salad.
Notes
- Rinse quinoa well before cooking to remove any bitterness from its natural coating.
- Let quinoa rest after cooking for fluffier, lighter grains.
- Use vegetable stock while cooking quinoa to add extra flavor.
- Toast almonds briefly to enhance their crunch and nutty taste.
- Add avocado and herbs just before serving for maximum freshness.
- The salad works well as a side dish or a main meal.
- Adjust the seasoning and lemon juice to match your taste preference.
- Store leftovers in the fridge for up to three days in an airtight container.
- To prevent avocado browning, drizzle cubes with lemon juice before mixing.
- Best enjoyed freshly made, but also great for meal prep lunches.
