Quinoa and Chickpea Salad

This Quinoa and Chickpea Salad is a light yet filling dish that’s packed with plant-based protein, fiber, and refreshing flavors. Fluffy quinoa and tender chickpeas make up the hearty base, while fresh cucumbers, tomatoes, and parsley add crunch and brightness.

The zesty lemon-garlic vinaigrette ties everything together, creating a refreshing, Mediterranean-inspired salad that’s perfect for meal prep, light lunches, or as a side dish.

Whether served on its own, alongside grilled proteins, or in a wrap, this salad is naturally gluten-free, vegan, and loaded with nutrients—making it a delicious, balanced meal for any time of day.

Why You’ll Love This Recipe

1. High in Plant-Based Protein: Quinoa and chickpeas provide a satisfying protein boost.
2. Light & Refreshing: Fresh veggies and herbs keep it crisp and flavorful.
3. Quick & Easy: Ready in 20 minutes, great for meal prep.
4. Naturally Vegan & Gluten-Free: A wholesome and allergy-friendly dish.
5. Versatile: Enjoy as a salad, in a wrap, or as a side dish.

Ingredients Breakdown

For the Salad:

1. Quinoa: The protein-packed base is fluffy and nutritious.
2. Chickpeas: Chickpeas add heartiness and extra protein.
3. Cucumber: Crisp and refreshing for a crunchy bite.
4. Cherry Tomatoes: Sweet and juicy, adding color and freshness.
5. Red Onion: Mild sharpness to balance the flavors.
6. Fresh Parsley & Mint: Elevates the salad with fresh, herby notes.

For the Lemon-Garlic Vinaigrette:

1. Olive Oil: The base for a smooth, flavorful dressing.
2. Fresh Lemon Juice: Adds brightness and acidity.
3. Garlic: Gives depth and a little kick.
4. Dijon Mustard: Helps emulsify the dressing.
5. Cumin or Oregano: A warm spice to enhance the flavors.
6. Salt & Black Pepper: To balance the dressing

Yield: Serves 4

Quinoa and Chickpea Salad

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A protein-rich quinoa and chickpea salad with fresh herbs, crisp vegetables, and a tangy lemon-garlic vinaigrette.

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Ingredients

For the Salad:

• 1 cup quinoa, cooked and cooled
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ small red onion, finely diced
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped (optional)

For the Lemon-Garlic Vinaigrette:¼ cup olive oil

• 3 tbsp fresh lemon juice
• 1 clove garlic, minced
• 1 tsp. Dijon mustard
• ½ tsp cumin or oregano
• Salt & black pepper, to taste

Instructions

1. Cook the Quinoa: Rinse 1 cup of quinoa under cold water. Cook in 2 cups of water over medium heat for 15 minutes, until fluffy. Let the dressing cool completely before assembling the salad.
2. Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, garlic, Dijon mustard, cumin (or oregano), salt, and black pepper.
3. Assemble the Salad: In a large bowl, combine the cooled quinoa, chickpeas, cucumber, tomatoes, red onion, parsley, and mint. Pour the dressing over the salad and toss well.
4. Serve & Enjoy: Serve immediately or chill for 15 minutes for the best flavor.

Notes

1. Make It More Filling: Add avocado, feta, or toasted nuts.
2. Make It Spicier: Sprinkle in red pepper flakes or sumac.
3. Make It Extra Crunchy: Toss in toasted sunflower or pumpkin seeds.
4. For Meal Prep: Store in an airtight container in the fridge for up to 4 days.

Nutrition Information:

Serving Size:

4
Amount Per Serving: Calories: 250Total Fat: 10gCarbohydrates: 28gFiber: 6gProtein: 10g

Best Ways to Serve This Salad

1. As a Light Meal: Enjoy on its own with extra avocado or feta.
2. With Grilled Protein: Pairs well with grilled chicken, shrimp, or tofu.
3. In a Wrap: Serve in a pita or tortilla with hummus.
4. Alongside a Soup: Great with lentil soup or roasted vegetable soup.

Frequently Asked Questions

Wrapping it up

This Quinoa and Chickpea Salad is a nutrient-packed, protein-rich dish that’s light, refreshing, and easy to prepare. Whether for meal prep, a quick lunch, or a healthy side dish, it’s a delicious and versatile recipe that fits any occasion.

Try it today and enjoy a fresh, flavorful, Mediterranean-inspired salad!