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To make a Mediterranean Chickpea Quinoa Salad, gather these key ingredients: - 1 cup quinoa, rinsed - 2 cups vegetable broth or water - 1 can (15 oz) chickpeas, drained and rinsed - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1/2 red onion, finely chopped - 1/2 bell pepper (any color), diced - 1/4 cup kalamata olives, pitted and sliced - 1/4 cup feta cheese, crumbled (optional) - 1/4 cup fresh parsley, chopped - 1/4 cup olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste You can customize this salad. Here are some options: - Use different grains like farro or brown rice instead of quinoa. - Swap chickpeas for black beans or lentils for a twist. - Add avocado for creaminess. - Replace feta with a vegan cheese for a dairy-free option. - Try fresh herbs like basil or mint for extra flavor. This salad is not just tasty; it’s also packed with nutrition: - Quinoa: High in protein and fiber, it helps keep you full. - Chickpeas: Great source of plant protein and iron for energy. - Tomatoes: Rich in vitamins C and K, plus antioxidants. - Cucumber: Hydrating and low in calories, perfect for fresh crunch. - Red onion: Contains antioxidants that may support heart health. - Bell pepper: Full of vitamins A and C, boosting your immune system. - Olives: Provide healthy fats and may benefit heart health. - Feta cheese: Adds calcium and flavor, though it’s optional. - Olive oil: A healthy fat that can aid in lowering bad cholesterol. - Lemon juice: Provides vitamin C and adds tangy brightness to the salad. - Oregano: Has anti-inflammatory properties and adds great flavor. This salad is a vibrant mix of flavors and nutrients, making it a fantastic choice for a healthy meal. {{ingredient_image_1}} Start by rinsing one cup of quinoa. This step helps remove any bitter taste. Then, place the quinoa in a medium saucepan. Add two cups of vegetable broth or water. Bring the mixture to a boil over medium-high heat. Once it boils, reduce the heat to low. Cover the pot and simmer for 15 minutes. The quinoa should absorb all the liquid. After 15 minutes, remove the pot from heat. Let it sit covered for five minutes. Fluff the quinoa with a fork and let it cool. While the quinoa cools, grab a large mixing bowl. Add one can of drained chickpeas to the bowl. Then, add one cup of halved cherry tomatoes. Next, dice one cucumber and add it to the mix. Finely chop half a red onion and toss it in. Dice half a bell pepper of any color and add it. Slice a quarter cup of kalamata olives and mix them in, too. Finally, chop a quarter cup of fresh parsley and add it to the bowl. Gently toss all the ingredients to combine them well. In a small bowl, whisk together a quarter cup of olive oil and two tablespoons of lemon juice. Add one teaspoon of dried oregano, along with salt and pepper to taste. Once the quinoa has cooled, add it to the salad mixture. Pour the dressing over everything. Toss gently until all ingredients are well coated. If you like, sprinkle a quarter cup of crumbled feta cheese on top. Gently mix it in. Taste the salad and adjust the seasoning if needed. Enjoy this fresh and healthy dish! To make perfect quinoa, start by rinsing it. This removes the bitter coating called saponin. Use two parts liquid for one part quinoa. I like to use vegetable broth for extra flavor. Bring it to a boil, then lower the heat. Cover and let it simmer for 15 minutes. After cooking, let the quinoa sit for five minutes before fluffing it with a fork. This helps it stay light and airy. To boost the flavor, add herbs and spices. Dried oregano works great in this salad. You can also use fresh herbs like basil or mint. For texture, consider adding crunchy veggies. Bell peppers and cucumbers add a nice bite. If you want creaminess, sprinkle feta cheese on top. It pairs well with the tangy dressing. Serve the salad in a colorful bowl. This makes it look fresh and inviting. Add some whole olives and extra parsley on top for a pop of color. You can also serve it chilled or at room temperature. This makes it perfect for picnics or potlucks. Enjoy this salad as a main dish or a side. Pair it with grilled chicken or fish for a complete meal. Pro Tips Cook Quinoa Perfectly: To ensure your quinoa is fluffy, rinse it thoroughly before cooking to remove any bitterness, and use vegetable broth for added flavor. Add Flavor to Dressing: Enhance the dressing by adding a teaspoon of Dijon mustard or a pinch of red pepper flakes for a spicy kick. Make It a Meal: To turn this salad into a complete meal, consider adding grilled chicken, shrimp, or avocado for extra protein and healthy fats. Customize Ingredients: Feel free to swap in seasonal vegetables or your favorite beans to make the salad your own; bell peppers and cucumbers are just the beginning! {{image_2}} You can make this salad your own by adding fun ingredients. Roasted veggies work well. Try adding zucchini, bell peppers, or carrots. They bring extra flavor and texture. Fresh herbs like mint or basil can also boost taste. Just chop them and mix them in. You can switch up the dressing for new tastes. A tahini dressing brings a creamy touch. To make this, mix tahini, lemon juice, garlic, and water. For a spicy kick, add a dash of hot sauce to the olive oil dressing. Each option gives a unique flavor to the salad. This salad is easy for different diets. To make it vegan, simply skip the feta cheese. The chickpeas and quinoa provide plenty of protein. For gluten-free needs, this salad is already safe. Quinoa is a great gluten-free grain. Feel free to enjoy without worry. To keep your Mediterranean Chickpea Quinoa Salad fresh, store it in the fridge. Place the salad in an airtight container. Make sure to seal it tightly. This will help retain its flavor and nutrients. It’s best to eat the salad within three to four days. If you notice any change in smell or color, it’s best to discard it. I recommend using glass containers for storage. They are safe and easy to clean. You can also use plastic containers, but choose BPA-free options. Look for containers with tight-fitting lids. This helps keep moisture out. Clear containers make it easy to see your delicious salad. The shelf life of this salad is about four days in the fridge. If you want to freeze it, I advise against freezing the salad with the dressing. The texture may change when thawed. Instead, freeze only the quinoa and chickpeas. To do this, let them cool completely first. Store them in a freezer-safe container. You can enjoy them for up to three months. When ready to eat, thaw in the fridge overnight. Then, mix with fresh veggies and dressing. Chickpeas and quinoa are both very healthy. Chickpeas are full of protein and fiber. They help you feel full and support digestion. They also have vitamins and minerals that are good for your body. Quinoa is a complete protein, meaning it has all nine essential amino acids. It is also rich in antioxidants and magnesium. Together, they make a great pair for a balanced meal. Yes, you can make this salad ahead of time. It tastes even better after sitting in the fridge for a few hours or overnight. This gives the flavors time to blend. Just make sure to keep it in an airtight container. If you add feta cheese, add it right before serving to keep it fresh. This salad goes well with many dishes. You can serve it with grilled chicken or fish for extra protein. It also pairs nicely with pita bread and hummus for a light meal. If you want a complete feast, add a side of roasted vegetables or a fresh fruit salad. Enjoy mixing and matching! This blog covered how to make a tasty Mediterranean Chickpea Quinoa Salad. We discussed the key ingredients, their health benefits, and easy steps for preparing the dish. You learned helpful cooking tips and tricks, plus fun variations to try. We also looked at how to store leftovers and answered common questions. Now you have all you need to create a delicious, healthy meal. Enjoy making and sharing this salad with friends and family!

Mediterranean Chickpea Quinoa Salad

A refreshing and nutritious salad made with quinoa, chickpeas, and fresh vegetables, dressed in a zesty lemon-olive oil dressing.
Print Recipe Pin Recipe
Course Salad
Cuisine Mediterranean
Servings 4
Calories 250 kcal

Ingredients
  

  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth or water
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 whole cucumber, diced
  • 0.5 whole red onion, finely chopped
  • 0.5 whole bell pepper (any color), diced
  • 0.25 cup kalamata olives, pitted and sliced
  • 0.25 cup feta cheese, crumbled (optional)
  • 0.25 cup fresh parsley, chopped
  • 0.25 cup olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • to taste salt and pepper

Instructions
 

  • In a medium saucepan, combine rinsed quinoa and vegetable broth (or water). Bring to a boil over medium-high heat.
  • Once boiling, reduce heat to low, cover, and simmer for 15 minutes, or until quinoa is fluffy and liquid is absorbed. Remove from heat and let it sit covered for 5 minutes.
  • Fluff the quinoa with a fork and allow it to cool while you prepare the other ingredients.
  • In a large mixing bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, bell pepper, olives, and parsley. Toss gently to mix.
  • In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.
  • Once the quinoa has cooled, add it to the bowl with the vegetable mixture. Pour the dressing over the salad and toss until everything is well combined.
  • If using, sprinkle crumbled feta cheese over the top and gently incorporate it into the salad.
  • Taste and adjust seasoning as necessary, adding more salt, pepper, or lemon juice if desired.

Notes

Serve chilled or at room temperature. Garnish with extra parsley and olives for presentation.
Keyword chickpeas, healthy, quinoa, salad, vegetarian