Save Discover the refreshing and vibrant flavors of the Mediterranean with this High Protein Quinoa & Chickpea Salad. This protein-packed dish brings together fluffy quinoa, crisp cucumbers, and juicy cherry tomatoes, all balanced by the creamy richness of crumbled feta. It is an ideal choice for a nutritious weekday lunch or a colorful side dish for your next gathering.
Save This salad is not only visually stunning but also incredibly versatile. The combination of hearty legumes and ancient grains ensures you stay satisfied, while the simple lemon and olive oil dressing highlights the natural freshness of the vegetables.
Ingredients
- Grains & Legumes
- 1 cup quinoa
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- Vegetables & 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
- 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 your salad has the best texture, make sure to rinse the quinoa well to remove any bitterness. Cooling the quinoa for a few minutes before mixing it with the fresh vegetables helps maintain the crispness of the cucumbers and tomatoes.
Varianten und Anpassungen
For a vegan-friendly version, simply omit the feta or substitute it with your favorite plant-based cheese. You can also customize the flavor profile by adding diced avocado or roasted red peppers. If you want a different herbal note, swap the parsley for fresh mint or basil.
Serviervorschläge
Serve this vibrant salad on a bed of fresh spinach or arugula for an extra boost of greens. It pairs beautifully with a crisp Sauvignon Blanc or a simple lemon-infused sparkling water for a refreshing meal.
Save This High Protein Quinoa & Chickpea Salad is a delicious testament to the beauty of simple, wholesome ingredients. Enjoy this nutritious bowl as a complete meal that will leave you feeling energized and satisfied.
Recipe Questions
- → What's the best way to ensure my quinoa is fluffy and not mushy?
To achieve perfectly fluffy quinoa, rinse it thoroughly before cooking to remove bitterness. Use a 1:2 ratio of quinoa to water or broth, bring to a boil, then reduce heat, cover, and simmer for about 15 minutes until liquid is absorbed. Let it sit covered off the heat for a few minutes before fluffing with a fork.
- → Can this be made in advance for meal prepping?
Absolutely! This dish holds up well when prepared ahead. You can cook the quinoa and chop the vegetables a day or two in advance. Store the dressing separately and toss everything together just before serving to maintain freshness and prevent sogginess.
- → What kind of fresh herbs would work well besides parsley or cilantro?
For a different flavor profile, consider using fresh mint or basil. Both herbs offer a bright, aromatic quality that complements the other ingredients beautifully, adding a refreshing twist to the overall taste.
- → How can I make this dish suitable for a vegan diet?
To make it vegan, simply omit the crumbled feta cheese. You can substitute it with a plant-based feta alternative, or add diced avocado for a creamy texture and healthy fats instead.
- → What are some good additions to enhance the flavor?
Consider adding diced avocado for creaminess, roasted red peppers for sweetness and depth, or sun-dried tomatoes for an intense savory kick. Olives or artichoke hearts would also complement the Mediterranean theme.
- → How long does this keep in the refrigerator?
When stored in an airtight container, this vibrant dish will stay fresh in the refrigerator for up to 3-4 days. It's an excellent make-ahead option that often tastes even better the next day as the flavors meld.