Delicious and Nutritious Quinoa Chickpea Salad Recipe for Healthy Meals

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Posted September 21, 2023 by: Admin #Kitchen

Filled with whole grains, legumes, and fresh vegetables, this quinoa chickpea salad brims with plant-based protein and abundant fiber, making it an excellent choice for a side dish or a light main course.

Quinoa chickpea salad in a white bowl with a silver spoon and a side of salt and pepper.

During the warmer months, I find immense joy in preparing grain and legume salads. They’re not only incredibly easy to make but also incredibly adaptable. You can essentially combine any assortment of grains, beans, lentils, chickpeas, and vegetables you have on hand in your kitchen.

By teaming up quinoa with chickpeas in this salad, you create a well-rounded amino acid profile from these plant-based protein sources, all while fashioning a salad rich in dietary fiber.

Whether you have leftover quinoa or you’re cooking a fresh batch of fluffy quinoa, this chickpea quinoa salad recipe maintains its freshness in the fridge for several days. It’s a fantastic meal prep option that can provide you with healthy lunches and dinners for days to come.

Close up of chickpea quinoa salad in a serving dish with a spoon.

Why This is the BEST Quinoa Salad Recipe

I can assure you that this chickpea quinoa salad is so delicious it’s bound to become your favorite quinoa salad recipe. Here’s why you’ll adore it:

Quick – Ready in just 20 minutes, this quinoa salad is remarkably speedy to prepare.
Easy – If you can boil water and chop veggies, you’re fully equipped to whip up this chickpea quinoa salad.
Fresh – Bursting with the vibrant flavors of fresh herbs and lemon juice, this straightforward salad recipe is an absolute delight.
Versatile – Once you’ve mastered the basics, feel free to swap out the vegetables and herbs to suit your preferences.
Meal Prep – This quinoa chickpea salad maintains its quality in the fridge, making it an excellent choice for advance meal preparation throughout the week.

Ingredients for quinoa chickpea salad: canned chickpeas, quinoa, cucumber, carrot, red onion, spinach, parsley, olive oil, lemon, garlic, salt, and pepper.

Chickpea Quinoa Salad Ingredients

To create this quinoa chickpea salad, you’ll need the following ingredients:

Quinoa – To infuse the dish with vegetarian protein and dietary fiber. I opted for tri-color quinoa, but you can select any variety you prefer.
Chickpeas – Also known as garbanzo beans, these legumes bring even more plant-based protein and fiber to the salad.
Cucumber – Adding a refreshing touch of veggies.
Carrot – Providing extra veggies and a splash of color.
Red Onion – Introducing a hint of crunch; you can also use green onions if you prefer.
Spinach – Bringing in some leafy greens; arugula or kale are also suitable alternatives.
Herbs – An assortment of fresh parsley, fresh basil, fresh dill, or any other preferred fresh herbs.
Olive Oil – To craft a delectable salad dressing.
Lemon – Adding fresh lemon juice to balance the dressing and infuse the quinoa salad with a zesty, citrusy flavor. If fresh lemons aren’t available, apple cider vinegar or red wine vinegar can also work beautifully.
Honey – For a subtle touch of sweetness in the lemony dressing.
Garlic – Incorporating freshly minced garlic for a burst of flavor. If fresh garlic is unavailable, you can substitute it with 1/2 teaspoon of garlic powder.
Salt and Pepper – A dash of kosher salt and freshly ground black pepper to season the salad.

While I featured carrots and cucumbers in my quinoa chickpea salad, this recipe is incredibly adaptable. You can utilize any fresh veggies you prefer or have on hand, such as bell peppers, zucchini, diced avocado, green onions, chopped celery, and/or tomatoes.

Dietary Adaptations

To Make it Gluten-Free: No adaptations are necessary; this recipe is naturally gluten-free.

To Make it Dairy-Free: No adaptations are needed; this recipe is entirely dairy-free.

Lemony dressing for quinoa and chickpea salad in a mason jar.

How to Make Quinoa Chickpea Salad

Here’s the step-by-step process for crafting this zesty quinoa salad:

Cook the Quinoa: In a saucepan, bring water to a boil. Add a generous pinch of salt and the quinoa. Cook for approximately 15 minutes or as per the package instructions until the quinoa becomes tender. After cooking, drain the warm quinoa in a fine mesh colander, rinse it under cold water to cool, and shake the colander to eliminate excess water.
Prepare the Chickpeas: You can use either dry or canned chickpeas (garbanzo beans) for this salad. If using dried chickpeas, soak them overnight and then cook until they become tender. If opting for canned chickpeas, strain and rinse them under cold water before adding them to the salad.
Chop the Vegetables: Dice the cucumber, carrot, and red onion. Finely chop the spinach and fresh herbs.
Mix the Dressing: In a small jar or bowl, combine the olive oil, lemon juice, honey, grated garlic, and a pinch of salt and pepper. Whisk until the ingredients are well incorporated. Set aside.
Mix, Toss, and Serve: Once all the ingredients are prepared, add the cooked quinoa, chickpeas, chopped vegetables, and herbs to a large bowl. Toss everything together until well combined. For an extra burst of flavor, consider topping it with some crumbled feta cheese.

For detailed instructions, please refer to the recipe card below.

Unmixed salad ingredients in a large white bowl: tri-color quinoa, chickpeas, red onion, cucumber, carrots, spinach, and parsley.

Chickpea and quinoa salad in a large mixing bowl with a spatula.

Red’s Nutrition Tip

For enhanced quinoa flavor in this salad, consider cooking the quinoa in chicken broth or vegetable broth instead of water. This adds a subtle flavor boost without compromising nutritional value or adding extra calories from additional dressing.

What to Serve with Quinoa Salad

This quinoa chickpea salad can serve as a vegetarian main course or as a side dish alongside plant or animal-based protein sources, such as grilled shrimp, chicken, steak, pork, fish, tofu, or halloumi cheese.

What’s the Best Quinoa for a Salad?

Quinoa is one of the highest-protein grains, although technically, it’s a seed. It comes in various colors, including white, red, and black. While I used a blend of quinoa, known as tri-color quinoa, feel free to choose any quinoa color that suits your preference.

What’s the Best Dressing for Quinoa and Chickpea Salad?

When it comes to grain salads, oil-based dressings tend to work exceptionally well. While you can certainly use any dressing you enjoy, oil and vinegar or oil and lemon dressings coat the grains effectively and infuse them with flavors as they sit in the fridge. For this salad, I recommend a zesty lemon garlic dressing—it’s light and fresh, perfect for summer picnics, potlucks, and gatherings!

Close up of lemon quinoa chickpea salad in a white serving bowl with a silver spoon.

Storage

This quinoa chickpea salad can be stored in an airtight container in the refrigerator for up to 5 days. For an extra touch of freshness and flavor, consider adding a bit more lemon juice or a drizzle of dressing. Season with additional salt and pepper to taste before serving.

Quinoa Chickpea Salad

This quinoa chickpea salad recipe serves as an excellent side or main course. It also maintains its quality in the fridge for several days, making it a fantastic choice for healthy meal prep, and it’s so delectable that it’s sure to become your preferred quinoa salad recipe.

Ingredients

1cup quinoa, dry
1 can (15 oz) chickpeas, strained and rinsed
2 cups cucumber, diced
1 carrot, peeled and diced
1/4 cup red onion, diced
1 cup spinach, finely chopped
1/4 cup mixed fresh herbs, such as parsley, dill, and/or basil, finely chopped
1/4 cup olive oil
1 lemon, juiced
1 teaspoon honey
2 cloves of garlic, grated
Salt
Pepper

Instructions

Cook the quinoa: In a saucepan, bring water to a boil. Add a generous pinch of salt and quinoa. Cook for 15 minutes or as per package directions until tender. Drain the warm quinoa in a fine mesh colander, rinse under cold water to cool, and shake the colander to remove excess water.
Prepare the chickpeas: You can use dry or canned chickpeas for this salad. If using dried chickpeas, soak them overnight and cook until tender. If using canned chickpeas, strain and rinse them under cold water before adding to the salad.
Chop the vegetables: Dice the cucumber, carrot, and red onion. Finely chop the spinach and fresh herbs.
Mix the dressing: In a small jar or bowl, combine the olive oil, lemon juice, honey, grated garlic, and a pinch of salt and pepper. Whisk until well combined. Set aside.
Mix, toss, and serve: In a large bowl, combine the cooked quinoa, strained chickpeas, chopped vegetables, and herbs. Toss until well mixed. If desired, top with crumbled feta cheese for added flavor.