High Protein Quinoa Chickpea Salad (Printable)

Protein-rich Mediterranean bowl with quinoa, chickpeas, fresh vegetables, and tangy feta in a lemon olive oil dressing.

# Ingredient List:

→ 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

# Directions:

01 - Rinse the quinoa thoroughly under cold running water until the water runs clear.
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 cooks, 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 all ingredients evenly.
07 - Serve immediately, or chill in the refrigerator for 30 minutes for a colder, more refreshing salad.

# Expert Suggestions:

01 -
  • It keeps beautifully in the fridge for days, so you can make it once and enjoy it all week without any sogginess or sad leftovers.
  • The combination of quinoa and chickpeas gives you a serious protein boost that keeps you full without feeling heavy or sluggish.
  • Every bite has different textures and flavors, from the creamy feta to the crunchy cucumber to the burst of juice from the tomatoes.
02 -
  • Always let the quinoa cool before adding the feta, or the cheese will melt into a greasy mess instead of staying in nice crumbles.
  • If you dress the salad too early, the acid from the lemon juice can make the cucumbers soggy, so add the dressing right before serving or packing it up.
03 -
  • Toast the quinoa in the dry saucepan for a minute before adding water, it brings out a nutty flavor that adds surprising depth.
  • If your feta is too salty, soak it in cold water for 10 minutes before crumbling, it mellows the flavor without losing the creamy texture.
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