High Protein Quinoa Chickpea Salad (Printable)

Protein-rich Mediterranean bowl with quinoa, chickpeas, vegetables, and feta. Ready in 25 minutes.

# What You’ll Need:

→ Grains & Legumes

01 - 1 cup quinoa
02 - 1 can (15 oz) chickpeas, drained and rinsed

→ Vegetables & Herbs

03 - 1 cup cherry tomatoes, halved
04 - 1 cucumber, diced
05 - ½ cup fresh parsley or cilantro, chopped

→ Dairy

06 - ½ cup feta cheese, crumbled

→ Dressing

07 - 3 tablespoons olive oil
08 - 2 tablespoons lemon juice
09 - Salt and pepper to taste

# How-To:

01 - Rinse the quinoa thoroughly under cold running water to remove any bitter coating.
02 - 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 until the liquid is absorbed and quinoa is tender. Remove from heat and let cool for a few minutes.
03 - While the quinoa is cooking, halve the cherry tomatoes, dice the cucumber, and chop the fresh herbs.
04 - In a large mixing bowl, combine the cooled quinoa, chickpeas, cherry tomatoes, cucumber, chopped herbs, and crumbled feta cheese.
05 - In a small bowl, whisk together the olive oil and lemon juice. Season with salt and pepper to taste.
06 - Pour the dressing over the salad and toss gently to combine. Serve immediately or chill in the refrigerator for 30 minutes for a colder, more refreshing salad.

# Expert Advice:

01 -
  • It delivers serious staying power without that heavy, weighed-down feeling you get from richer meals.
  • The colors alone make you want to eat it, and every bite has a mix of creamy, crunchy, and tangy textures.
  • You can make it ahead and it actually tastes better after the flavors have mingled in the fridge for a few hours.
  • It works as a main dish, a side, or something to bring to a potluck where you want to look like you have your life together.
02 -
  • If you don't let the quinoa cool before mixing, the feta will melt and the herbs will wilt, turning your bright salad into a sad, mushy situation.
  • Seasoning the dressing before you add it is crucial, because once it's mixed in, it's nearly impossible to evenly distribute more salt and you'll end up with bland bites.
  • Rinsing the chickpeas gets rid of that canned taste and the slimy liquid, which otherwise dilutes your dressing and makes everything taste flat.
03 -
  • Toast the quinoa in the dry saucepan for a minute before adding liquid, it brings out a nutty flavor that makes the whole salad taste more complex.
  • If your feta is too salty, soak it in cold water for 10 minutes before crumbling, it mellows the brine without losing the creamy tang.
  • Taste the salad after it's dressed and don't be afraid to add another squeeze of lemon or pinch of salt, the balance between acid and seasoning is what makes it shine.
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