Mediterranean quinoa chickpeas salad (Printable View)
Bright quinoa salad with chickpeas, fresh vegetables, herbs, and zesty lemon dressing for a healthy meal.
# Ingredient List:
→ Grains & Legumes
01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - 1 can (15 oz) chickpeas, drained and rinsed
→ Vegetables
04 - 1 cup cherry tomatoes, halved
05 - 1 cup cucumber, diced
06 - 1/2 red onion, finely diced
07 - 1/2 cup red bell pepper, diced
08 - 1/4 cup Kalamata olives, pitted and sliced
→ Fresh Herbs
09 - 1/4 cup fresh parsley, chopped
10 - 2 tablespoons fresh mint, chopped
→ Cheese (optional)
11 - 1/3 cup feta cheese, crumbled
→ Dressing
12 - 1/4 cup extra-virgin olive oil
13 - 2 tablespoons fresh lemon juice
14 - 1 teaspoon red wine vinegar
15 - 1 garlic clove, minced
16 - 1/2 teaspoon dried oregano
17 - Salt and freshly ground black pepper, to taste
# How to Prepare:
01 - Combine quinoa and water in a medium saucepan, bring to a boil, then reduce heat to low, cover, and simmer for 12 to 15 minutes until water is absorbed and quinoa is tender. Remove from heat and fluff with a fork. Let cool to room temperature.
02 - In a large bowl, combine cooled quinoa, chickpeas, cherry tomatoes, cucumber, red onion, bell pepper, olives, parsley, and mint.
03 - Whisk together olive oil, lemon juice, red wine vinegar, garlic, oregano, salt, and pepper in a small bowl or jar until emulsified.
04 - Pour dressing over salad mixture and toss gently to combine evenly.
05 - Fold in crumbled feta cheese if using. Taste and adjust seasoning as desired.
06 - Serve chilled or at room temperature for best flavor.
# Expert Suggestions:
01 -
- It's a complete protein that actually tastes light, so you feel energized instead of sluggish afterward.
- Everything is chopped small enough to eat with a fork while standing up at a party, which is oddly liberating.
- It gets better as it sits, so you can make it hours ahead and let the flavors marry without stress.
02 -
- Cool your quinoa completely before dressing it, or the warm grain will absorb all the dressing and taste one-dimensional.
- Add crisp vegetables like cucumber as close to serving as possible if you're making this ahead, since they release water and can make the salad soggy by the next day.
- The feta is optional but absolutely worth it—it transforms this from a healthy side into something you actually crave.
03 -
- Make your dressing in a jar and shake it vigorously just before pouring—this emulsifies the oil and lemon into something creamier than you'd expect.
- If you forget to rinse your quinoa, rinse it now; that bitter coating is the difference between delicious and disappointing.