Introduction
Looking for a protein-packed, nutritious meal that’s both satisfying and refreshing? This Quinoa and Chickpea Salad has become my go-to recipe for busy weekdays and meal prep sessions. It’s a perfect balance of nutty quinoa, protein-rich chickpeas, and crisp vegetables, all brought together with a bright, zesty dressing. What I love most about this salad is its versatility – enjoy it as a main dish, side dish, or pack it for a healthy lunch that actually keeps you full until dinner.
Ingredients
For the Salad:
- 1 cup uncooked quinoa, rinsed
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 English cucumber, diced
- 2 cups cherry tomatoes, halved
- 1 red bell pepper, diced
- ½ red onion, finely chopped
- ½ cup fresh parsley, chopped
- ½ cup fresh mint, chopped (optional)
For the Dressing:
- ⅓ cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 1 teaspoon Dijon mustard
- ½ teaspoon ground cumin
- Salt and pepper to taste
Instructions
- Rinse quinoa thoroughly under cold water using a fine-mesh strainer. This removes any bitter coating.
- Cook quinoa according to package instructions, typically using 2 cups of water for 1 cup of quinoa. Let it cool completely.
- While the quinoa cooks, prepare the vegetables and herbs.
- In a large bowl, combine the cooled quinoa, chickpeas, cucumber, tomatoes, bell pepper, red onion, parsley, and mint.
- For the dressing, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, and cumin in a small bowl. Season with salt and pepper.
- Pour the dressing over the salad and toss gently to combine. Taste and adjust seasoning as needed.
Cook Time and Serving Size
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 6
Recipe Notes
- Make-Ahead Tip: Cook the quinoa a day in advance and store it in the refrigerator to save time.
- For best results, let the salad sit for at least 30 minutes before serving to allow flavors to meld.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- To make this salad extra protein-rich, add crumbled feta cheese or toasted pine nuts.
- If your red onion is too sharp, soak the chopped pieces in cold water for 10 minutes, then drain and add to the salad.
- The salad can be served cold or at room temperature.
- For meal prep, keep the dressing separate and add it just before serving to maintain the vegetables’ crispness.
Quinoa and Chickpea Salad
A protein-packed, nutritious meal that's both satisfying and refreshing. It's a perfect balance of nutty quinoa, protein-rich chickpeas, and crisp vegetables, all brought together with a bright, zesty dressing.
Ingredients
- 1 cup uncooked quinoa rinsed
- 1 15 oz can chickpeas, drained and rinsed
- 1 English cucumber diced
- 2 cups cherry tomatoes halved
- 1 red bell pepper diced
- ½ red onion finely chopped
- ½ cup fresh parsley chopped
- ½ cup fresh mint chopped (optional)
- ⅓ cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 clove garlic minced
- 1 teaspoon Dijon mustard
- ½ teaspoon ground cumin
- Salt and pepper to taste
Instructions
- Rinse quinoa thoroughly under cold water using a fine-mesh strainer. This removes any bitter coating.
- Cook quinoa according to package instructions, typically using 2 cups of water for 1 cup of quinoa. Let it cool completely.
- While the quinoa cooks, prepare the vegetables and herbs.
- In a large bowl, combine the cooled quinoa, chickpeas, cucumber, tomatoes, bell pepper, red onion, parsley, and mint.
- For the dressing, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, and cumin in a small bowl. Season with salt and pepper.
- Pour the dressing over the salad and toss gently to combine. Taste and adjust seasoning as needed.