Mediterranean Quinoa Chickpea Lunch Salad
Mediterranean Quinoa Chickpea Lunch Salad is a vibrant, nutritious dish brimming with fresh vegetables, protein-packed chickpeas, and nutty quinoa. This delightful salad combines zesty flavors and colorful ingredients, making it a perfect choice for a healthy lunch or meal prep. Whether enjoyed on its own or as a side, each bite offers a satisfying crunch and bursts of flavor that transport you straight to the Mediterranean coast.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: Serves 4
- Category: Salad
- Method: Boiling
- Cuisine: Mediterranean
Ingredients
Scale
- 1 cup tri-color quinoa
- 1 can (15 oz) low-sodium chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1/2 medium red onion, finely chopped
- 1/2 cup fresh flat-leaf parsley, chopped
- Juice of 1 lemon (about 2 tbsp)
- 3 tbsp extra virgin olive oil
- Optional: 1/2 cup crumbled feta cheese
Instructions
- Rinse quinoa under cold water until clear. In a saucepan, combine quinoa with 2 cups water or vegetable broth. Bring to a boil, then reduce heat and simmer covered for 15 minutes until fluffy.
- While quinoa cooks, prepare chickpeas by draining and rinsing them well.
- Chop cucumber and cherry tomatoes; finely chop red onion.
- In a large mixing bowl, combine cooked quinoa, chickpeas, chopped vegetables, and parsley.
- Drizzle with olive oil and lemon juice; season with salt and pepper to taste. Toss well to combine.
- Chill in the fridge for about 30 minutes before serving to allow flavors to meld.
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 350
- Sugar: 5g
- Sodium: 200mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 5mg
Keywords: Customize your salad by adding avocado or swapping chickpeas for black beans. For extra flavor, consider roasting your chickpeas before adding them to the salad.