Description
A vibrant Mediterranean-inspired quinoa salad with chickpeas, cucumbers, red pepper, and a tangy lemon vinaigrette. Packed with protein and fresh flavors, this no-cook-friendly dish is customizable for weeknights or gatherings.
Ingredients
1 cup quinoa (white, red, or tricolor)
15 oz (2 cups) canned chickpeas, drained
1 medium cucumber, diced
1 medium red bell pepper, diced
½ cup red onion, finely chopped
1 cup fresh parsley, chopped
¼ cup olive oil, extra-virgin
¼ cup lemon juice (bottled or fresh)
1 tbsp red wine vinegar (non-alcoholic substitute if needed)
2 cloves garlic, minced
½ tsp sea salt
Instructions
Rinse quinoa thoroughly in a fine-mesh sieve
Combine quinoa and 2 cups water in a saucepan
Bring to a boil, cover, reduce heat to low, and simmer 15 minutes
Remove from heat and let rest 5 minutes before fluffing with a fork
Cool quinoa completely before proceeding
Dice cucumber, red pepper, and red onion
In a large bowl, combine quinoa, chickpeas, vegetables, and parsley
Whisk olive oil, lemon juice, red wine vinegar, garlic, and salt to make dressing
Pour dressing over salad and toss gently
Refrigerate for 30 minutes to meld flavors before serving
Notes
Cherry tomatoes or avocado make great optional additions
For a sweeter twist, top with pomegranate seeds and mint
Store leftovers in an airtight container for up to 3 days
Use non-alcoholic vinegar if avoiding all fermented ingredients
Cooked lentils can be substituted for chickpeas
- Prep Time: 10
- Cook Time: 15
- Category: lunch
- Method: Stovetop + Raw
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 salad serving (approx. 1.5 cups)
- Calories: 220
- Sugar: 3g
- Sodium: 2300mg
- Fat: 18g
- Saturated Fat: 3g
- Carbohydrates: 25g
- Fiber: 6g
- Protein: 9g
- Cholesterol: 0mg