High Protein Quinoa Chickpea Salad Recipe
Introduction
This high protein salad is a vibrant and nutritious meal that comes together quickly. Packed with quinoa, chickpeas, and fresh vegetables, it’s perfect for a light lunch or a satisfying side dish.
Ingredients
- 1 cup quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 can (15 oz) chickpeas, drained and rinsed
- ½ cup feta cheese, crumbled
- ½ cup fresh parsley or cilantro, chopped
- 3 tbsp olive oil
- 2 tbsp lemon juice
- Salt and pepper to taste
Instructions
- Step 1: Rinse quinoa under cold water. In a pot, combine quinoa with 2 cups of water or vegetable broth. Bring to a boil, then cover and simmer for 15 minutes until the liquid is absorbed. Allow to cool briefly.
- Step 2: While quinoa cooks, chop cherry tomatoes and cucumber; add chopped herbs.
- Step 3: In a large bowl, mix cooled quinoa, chickpeas, chopped vegetables, and feta cheese until well combined.
- Step 4: Whisk together olive oil and lemon juice in a small bowl; season with salt and pepper. Drizzle over the salad.
- Step 5: Toss salad gently to coat everything in the dressing. Serve immediately or chill before serving.
Tips & Variations
- For a boost of crunch, add toasted nuts or seeds like almonds or pumpkin seeds.
- Use fresh herbs like mint or basil instead of parsley or cilantro for a different flavor.
- Swap feta for goat cheese or omit cheese for a vegan version.
- Prepare quinoa in advance to save time when assembling the salad.
Storage
Store the salad in an airtight container in the refrigerator for up to 3 days. Keep the dressing separate if possible to maintain freshness. Re-toss before serving, and enjoy chilled or at room temperature.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use a different grain instead of quinoa?
Yes, you can substitute quinoa with couscous, bulgur, or brown rice. Adjust cooking times accordingly.
Is this salad suitable for meal prep?
Absolutely. It holds well in the fridge and makes a convenient, protein-packed meal for several days.
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High Protein Quinoa Chickpea Salad Recipe
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
This High Protein Salad is a refreshing and nutritious option featuring protein-rich quinoa and chickpeas combined with fresh vegetables and tangy feta cheese. Perfect for a quick and healthy meal, it’s seasoned with a simple lemon and olive oil dressing that enhances the vibrant flavors.
Ingredients
Grains and Legumes
- 1 cup quinoa
- 1 can (15 oz) chickpeas, drained and rinsed
Vegetables and Herbs
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- ½ cup fresh parsley or cilantro, chopped
Dairy
- ½ cup feta cheese, crumbled
Dressing
- 3 tbsp olive oil
- 2 tbsp lemon juice
- Salt and pepper to taste
Instructions
- Cook the Quinoa: Rinse quinoa thoroughly under cold running water to remove its natural bitterness. In a medium pot, combine the rinsed quinoa with 2 cups of water or vegetable broth. Bring it to a boil over high heat, then reduce the heat to low, cover, and let it simmer for 15 minutes or until all the liquid is absorbed. Remove from heat and allow the quinoa to cool slightly.
- Prepare the Vegetables: While the quinoa cooks, chop the cherry tomatoes in halves and dice the cucumber into bite-sized pieces. Finely chop the fresh parsley or cilantro. These fresh ingredients provide a crisp, vibrant base for the salad.
- Combine Salad Ingredients: In a large mixing bowl, combine the cooled quinoa, drained chickpeas, chopped cherry tomatoes, cucumber, herbs, and crumbled feta cheese. Stir gently to mix all components evenly without breaking the quinoa grains.
- Make the Dressing: In a small bowl, whisk together the olive oil and lemon juice until emulsified. Season the dressing with salt and freshly ground black pepper to taste. This simple dressing adds brightness and moisture to the salad.
- Dress and Toss the Salad: Drizzle the dressing over the salad mixture. Toss gently to ensure all ingredients are coated with the dressing evenly. Serve immediately for the freshest taste or chill it in the refrigerator before serving to allow the flavors to meld.
Notes
- For added crunch, incorporate toasted nuts such as almonds or walnuts.
- This salad can be prepared in advance and refrigerated for up to 2 days.
- To make it vegan, omit the feta cheese or use a plant-based alternative.
- Use vegetable broth instead of water when cooking the quinoa for extra flavor.
- Adjust lemon juice and olive oil quantities to taste, depending on your preference for acidity and richness.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Keywords: high protein salad, quinoa salad, chickpea salad, Mediterranean salad, healthy salad, vegetarian recipes, easy salads
