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
Scale
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
