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Quinoa Chickpea Salad Recipe

Quinoa Chickpea Salad

Wholesome Cove
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.
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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Course Salad
Cuisine Mediterranean
Servings 6 servings
Calories 310 kcal

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
  • Cutting board
  • Chef's knife
  • Citrus juicer - (optional) for getting the most juice out of your lemon
  • Small mason jar or bowl with a whisk - for mixing the dressing
  • Measuring cups and spoons

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
Keyword healthy salad recipe, meal prep salad, mediterranean quinoa salad, quinoa chickpea salad, vegetarian salad
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