Quinoa Chickpea Salad
This quinoa chickpea salad recipe combines fluffy quinoa, creamy chickpeas, crisp vegetables, and a bright lemon dressing into one bowl that works as a side or a light meal. It comes together in about 35 minutes and holds up well in the fridge for days, which makes it a solid option for meal prep.
Equipment
- Medium saucepan with tight-fitting lid - for cooking the quinoa
- Fine-mesh strainer - for rinsing the quinoa
- Large mixing bowl - big enough to toss everything together
- Citrus juicer - (optional) for getting the most juice out of your lemon
- Small mason jar or bowl with a whisk - for mixing the dressing
Ingredients
- 1 cup quinoa - 170g, rinsed
- 2 cups water or vegetable broth - 475ml, for cooking the quinoa
- 1 can chickpeas - 15 oz / 425g, drained and rinsed
- 1 English cucumber - diced small
- 1 pint cherry tomatoes - 300g, halved
- 1/2 red onion - finely diced
- 1 red bell pepper - diced
- 1/2 cup kalamata olives - 75g, pitted and halved
- 3/4 cup feta cheese - 115g, crumbled
- 1/3 cup fresh parsley - 15g, chopped
- 2 tablespoons fresh mint - chopped
- 1/4 cup extra virgin olive oil - 60ml
- 3 tablespoons fresh lemon juice - from about 1 large lemon
- 1 tablespoon red wine vinegar
- 1 clove garlic - minced
- 1 teaspoon dijon mustard
- 1/2 teaspoon salt - plus more to taste
- 1/4 teaspoon black pepper - plus more to taste
Instructions
- Rinse quinoa in a fine mesh strainer for 30 seconds. Combine with water in a saucepan, bring to a boil, then reduce to low, cover, and simmer for 15 minutes.
- Remove from heat and let sit covered for 5 minutes. Fluff with a fork and spread onto a baking sheet to cool for about 10 minutes.
- Dice the cucumber, halve the cherry tomatoes, finely dice the red onion, dice the bell pepper, halve the olives, and chop the parsley and mint. Set aside in a large mixing bowl.
- In a small jar or bowl, combine olive oil, lemon juice, red wine vinegar, garlic, dijon mustard, salt, and pepper. Whisk or shake until emulsified and slightly thickened.
- Add the cooled quinoa and chickpeas to the bowl with vegetables. Pour the dressing over the top and toss gently until well coated.
- Fold in the crumbled feta cheese last. Taste and adjust seasoning if needed. Cover and refrigerate for at least 20 minutes before serving.
Notes
- Always rinse the quinoa first to remove the bitter natural coating called saponin.
- Cool the quinoa completely before mixing to prevent wilting the herbs and melting the feta.
- Add feta just before serving or chilling so it stays in distinct crumbles rather than dissolving into the dressing.
- For meal prep more than a day ahead, keep the dressing separate and toss right before serving.
- Pat diced cucumber dry with a paper towel to prevent the salad from getting watery.
- Use full-fat feta for the best texture – reduced-fat versions can turn grainy.
- Double the dressing if you're prepping ahead since quinoa and chickpeas absorb liquid overnight.
- This salad can be stored in an airtight container in the refrigerator for up to 4 days.
- Not recommended for freezing as vegetables become watery and mushy when thawed.
- Let the salad sit out for about 10 minutes before serving if it's been refrigerated overnight.
Nutrition
Serving: 1servingCalories: 310kcalCarbohydrates: 29gProtein: 11gFat: 17gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 15mgSodium: 430mgPotassium: 380mgFiber: 7gSugar: 4gVitamin A: 15IUVitamin C: 45mgCalcium: 15mgIron: 10mg
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