Quinoa Chickpea Salad
This easy quinoa salad comes together with basic pantry ingredients, yet the result feels vibrant and balanced.
Equipment
- Medium saucepan
- Fine-Mesh Strainer
- Large mixing bowl
- Sharp Knife
- Cutting board
- Small bowl or jar
- Wooden spoon or salad tongs
Ingredients
For the salad
- 1 cup quinoa uncooked
- 1 can chickpeas 400g, drained and rinsed
- 1 medium cucumber diced
- 1 cup cherry tomatoes halved
- 1/2 red bell pepper diced
- 1/4 red onion finely chopped
- 1/4 cup fresh parsley chopped
- 2 tablespoons olive oil
For the dressing
- 3 tablespoons olive oil
- 2 tablespoons lemon juice freshly squeezed
- 1 teaspoon Dijon mustard
- 1 small garlic clove minced
- Salt to taste
- Black pepper to taste
Instructions
Cook the quinoa
- Rinse the quinoa thoroughly under cold running water using a fine mesh strainer. This step helps remove any bitterness and keeps the flavor clean.
- Add the rinsed quinoa to a medium saucepan with 2 cups of water and a pinch of salt. Bring it to a gentle boil over medium heat.
- Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 12–15 minutes, or until all the water is absorbed and the quinoa looks fluffy.
- Turn off the heat and let it sit (still covered) for 5 minutes, then fluff it gently with a fork.
- Pro tip: Don’t stir the quinoa while it’s cooking—this can make it mushy instead of light and fluffy.
Prepare the vegetables and chickpeas
- While the quinoa is cooling slightly, prep your vegetables.
- Dice the cucumber, chop the bell pepper, slice the cherry tomatoes in half, and finely chop the red onion and parsley.
- Drain and rinse the chickpeas well, then let them sit for a minute to remove excess water.
- Pro tip: Pat the chickpeas dry with a paper towel if you want them to hold seasoning better and not water down the salad.
Make the dressing
- In a small bowl or jar, add olive oil, fresh lemon juice, Dijon mustard, minced garlic, salt, and black pepper.
- Whisk or shake everything together until the dressing looks smooth and slightly creamy.
- Pro tip: Whisk continuously if using a bowl to prevent the mustard from clumping and to fully emulsify the dressing.
Assemble the salad
- In a large mixing bowl, add the cooled quinoa, chickpeas, and all chopped vegetables.
- Pour the dressing over everything evenly.
- Gently toss until everything is well coated and evenly combined.
- Pro tip: Mix gently using a large spoon or salad tongs so you don’t crush the chickpeas or break down the veggies too much.
Let it rest before serving
- Allow the salad to sit for about 10–15 minutes so the flavors can blend properly.
- Give it one final gentle toss before serving.
- This resting time helps the dressing soak into the quinoa and makes every bite more flavorful.
Notes
Nutritional Value (Approx. per serving)
- Calories: 290 kcal
- Protein: 10 g
- Carbohydrates: 35 g
- Fiber: 8 g
- Fat: 12 g
- Saturated Fat: 1.5 g
- Sugar: 4 g
- Sodium: 320 mg
- Potassium: 420 mg
- Iron: 3 mg
- Calcium: 55 mg
- Vitamin C: 28 mg
The nutritional information provided on this website is an estimate only and is intended for general guidance. We cannot guarantee its accuracy and recommend consulting a qualified healthcare professional or registered dietitian for personalized nutrition advice.