Description
This Quinoa Chickpea Salad is a vibrant and nutritious dish that combines nutty quinoa, creamy chickpeas, and fresh vegetables. It’s perfect for a quick meal or a refreshing side dish.
Ingredients
Scale
- For the Salad:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 bell pepper (red, yellow, or orange), diced
- 1/2 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup feta cheese, crumbled (optional)
- For the Dressing:
- 1/4 cup olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions
- Begin by rinsing 1 cup of quinoa under cold water. This step is crucial to remove saponins, which can give quinoa a bitter taste. Rinse it well for about 30 seconds until the water runs clear.
- In a medium saucepan, combine the rinsed quinoa and 2 cups of water or vegetable broth. Bring it to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer for exactly 15 minutes. You’ll know it’s done when the quinoa is fluffy and the little germ ring separates from the seed.
- While the quinoa cooks, prepare the salad ingredients. Dice 1 medium cucumber, halve 1 cup of cherry tomatoes, and dice 1 bell pepper. Finely chop 1/2 red onion, and set these aside in a large mixing bowl.
- Once the quinoa is ready, remove it from heat and let it sit covered for an additional 5 minutes. This step allows the quinoa to steam and become even fluffier. After 5 minutes, fluff it with a fork and let it cool slightly before adding it to the salad bowl.
- Add the cooled quinoa to the bowl with the vegetables. Then, incorporate 1 can of drained and rinsed chickpeas, 1/4 cup of chopped fresh parsley, and 1/4 cup of chopped fresh mint. If using, crumble 1/4 cup of feta cheese over the top.
- Next, prepare the dressing. In a small bowl, whisk together 1/4 cup of olive oil, 2 tablespoons of freshly squeezed lemon juice, 1 tablespoon of red wine vinegar, 1 teaspoon of Dijon mustard, and 1 minced clove of garlic. Season with salt and pepper to taste. Whisk until emulsified.
- Pour the dressing over the salad and toss everything together until well combined. Make sure the quinoa and chickpeas are evenly coated with the dressing to enhance the flavors.
- Let the salad sit for about 10 minutes before serving. This allows the flavors to meld beautifully. If you notice any separation, give it another good toss before serving.
- Prep Time: 15 mins
- Cook Time: 15 mins
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 3 g
- Sodium: 300 mg
- Fat: 10 g
- Saturated Fat: 1 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 5 mg
Keywords: To avoid mushy quinoa, ensure you follow the 2:1 water-to-quinoa ratio and let it rest covered after cooking. Experiment with the herb ratios to suit your taste.