Save This High Protein Quinoa & Chickpea Salad is a vibrant and protein-packed dish featuring fluffy quinoa, fresh vegetables, creamy feta, and hearty chickpeas. This flavorful dish is perfect for a nutritious lunch or a colorful addition to any gathering.
Save Combining the heartiness of legumes with the light texture of grains, this salad provides a balanced meal that is as visually appealing as it is delicious. The fresh herbs and zesty dressing bring a bright, clean taste to every forkful.
Ingredients
- 1 cup quinoa
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- ½ cup fresh parsley or cilantro, chopped
- ½ cup feta cheese, crumbled
- 3 tbsp olive oil
- 2 tbsp lemon juice
- Salt and pepper, to taste
Instructions
- Step 1
- Rinse the quinoa thoroughly under cold running water.
- Step 2
- In a medium saucepan, combine the quinoa with 2 cups of water or vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes, or until the liquid is absorbed and quinoa is tender. Remove from heat and let it cool for a few minutes.
- Step 3
- While the quinoa is cooking, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, and chop the herbs.
- Step 4
- In a large mixing bowl, combine the cooled quinoa, chickpeas, cherry tomatoes, cucumber, chopped herbs, and crumbled feta cheese.
- Step 5
- In a small bowl, whisk together the olive oil and lemon juice. Season with salt and pepper to taste.
- Step 6
- Pour the dressing over the salad and toss gently to combine.
- Step 7
- Serve immediately, or chill in the refrigerator for 30 minutes for a colder, more refreshing salad.
Zusatztipps für die Zubereitung
To ensure the best flavor, rinse your quinoa thoroughly before cooking to remove its natural bitterness. For an extra savory base, try cooking the quinoa in vegetable broth instead of water.
Varianten und Anpassungen
For a vegan version, omit the feta or substitute it with a plant-based cheese. You can also customize the dish by adding diced avocado or roasted red peppers, or swap parsley for fresh mint or basil for a different herb profile.
Serviervorschläge
This salad is excellent when served on a bed of fresh spinach or arugula. For a complete dining experience, pair it with a crisp Sauvignon Blanc or a refreshing lemon-infused sparkling water.
Save Whether you're meal prepping for the week or looking for a light dinner, this quinoa and chickpea salad is a reliable and delicious staple. Enjoy the fresh, Mediterranean flavors in every bite!
Common Questions
- → How can I prepare this dish ahead of time for convenience?
You can prepare this dish up to a day in advance. Cook the quinoa and chop all the vegetables. Store them separately in airtight containers. Combine everything and add the dressing just before serving to maintain freshness and prevent sogginess.
- → What are some good alternatives if I don't have feta cheese or prefer a dairy-free option?
For a dairy-free version, simply omit the feta or use a plant-based crumbly cheese alternative. If you want a different flavor profile, try adding a small amount of goat cheese for a sharper tang, or some nutritional yeast for a cheesy, umami note.
- → Can I customize the vegetables in this preparation?
Absolutely! This dish is highly versatile. Feel free to incorporate other vegetables like diced bell peppers, shredded carrots, corn, or blanched broccoli florets. Just ensure they are cut into bite-sized pieces to blend well with the quinoa and chickpeas.
- → What herbs work well if I don't have parsley or cilantro?
Fresh mint or basil would be excellent substitutes, offering a different aromatic profile. Dill or chives could also provide a lovely fresh flavor. Choose herbs that you enjoy and that complement the other ingredients.
- → How should I store any leftovers, and how long do they last?
Store any remaining portions in an airtight container in the refrigerator. It typically stays fresh for 2-3 days. The flavors often meld and improve slightly after a day, making it great for lunch the next day.
- → What are some ways to add extra flavor or richness?
To enhance the flavor, consider adding diced avocado for creaminess, roasted red peppers for sweetness, or toasted nuts like slivered almonds or walnuts for crunch. A sprinkle of sumac or a pinch of red pepper flakes can also add a nice zing.