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Quinoa Chickpea Salad Recipe

Quinoa Chickpea Salad

iamwinfred
This Quinoa Chickpea Salad is loaded with fluffy quinoa, hearty chickpeas, crisp vegetables, and a bright lemon dressing that ties everything together. It comes together in about thirty minutes and tastes even better the next day, making it a lifesaver for busy weeks.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Salad
Cuisine Mediterranean
Servings 6 servings
Calories 320 kcal

Equipment

  • Medium saucepan with lid
  • Fine-mesh strainer For rinsing quinoa and chickpeas
  • Large mixing bowl
  • Small bowl or jar For whisking the dressing
  • Bamboo cutting board
  • Sharp knife
  • Citrus juicer Optional
  • Salad spinner Optional, for drying fresh herbs
  • Glass meal prep containers Optional, for storing leftovers

Ingredients
  

  • 1 cup quinoa rinsed well
  • 2 cups water or low sodium vegetable broth
  • 2 15-ounce cans chickpeas drained and rinsed
  • 1 English cucumber diced small
  • 1 pint cherry tomatoes halved
  • 1 red bell pepper diced
  • ½ small red onion finely diced
  • ½ cup kalamata olives pitted and halved
  • ½ cup feta cheese crumbled
  • ½ cup fresh parsley chopped
  • 2 tablespoons fresh dill chopped (optional)
  • ⅓ cup extra virgin olive oil
  • ¼ cup fresh lemon juice about 2 lemons
  • 2 cloves garlic minced
  • 1 teaspoon dried oregano
  • Salt and black pepper to taste

Instructions
 

  • Rinse quinoa in a fine mesh strainer for 30 seconds. Combine with water or broth in a saucepan, bring to a boil, reduce heat to low, cover, and simmer for 12-15 minutes until liquid is absorbed. Let sit covered for 5 minutes, then fluff with a fork.
  • Spread the cooked quinoa on a plate or baking sheet to cool for 10-15 minutes. This prevents the salad from becoming mushy.
  • While quinoa cooks, drain and rinse chickpeas, then pat them dry. Dice cucumber, halve tomatoes, dice bell pepper, finely dice onion, halve olives, and chop herbs.
  • In a small bowl or jar, combine olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Whisk or shake until well combined and slightly thickened.
  • Transfer cooled quinoa to a large bowl. Add chickpeas, cucumber, tomatoes, bell pepper, onion, olives, parsley, and dill. Pour dressing over and toss gently.
  • Sprinkle crumbled feta over the salad and toss gently one final time. Taste and adjust seasoning. Refrigerate for at least 30 minutes before serving to allow flavors to meld.

Notes

  • Always rinse the quinoa before cooking to remove saponin, which can cause a bitter taste.
  • Let quinoa cool completely before mixing with other ingredients to prevent the salad from becoming watery.
  • Pat chickpeas dry after rinsing so they don't water down the dressing.
  • Use fresh lemon juice instead of bottled for the brightest, most vibrant flavor.
  • Salt the dressing generously since quinoa and chickpeas are mild on their own.
  • For meal prep, keep feta separate and add just before serving for the best texture.
  • This salad holds up well in the refrigerator for up to 4 days in an airtight container.
  • Add a squeeze of fresh lemon juice to leftovers to brighten the flavor back up.
  • Make it vegan by omitting the feta or using a plant-based alternative.
  • Try Moroccan-inspired variations with raisins, toasted almonds, and a pinch of cinnamon and cumin in the dressing.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 34gProtein: 10gFat: 17gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 10mgSodium: 430mgPotassium: 420mgFiber: 7gSugar: 4gVitamin A: 20IUVitamin C: 45mgCalcium: 12mgIron: 15mg
Keyword healthy grain salad, Mediterranean quinoa salad, quinoa chickpea salad
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