Teresa's Recipes
Mediterranean Quinoa and Chickpea Salad
Experience the fresh flavors of the Mediterranean with this vibrant, protein-packed salad. It's a symphony of textures and tastes, featuring fluffy quinoa, crunchy cucumber, juicy cherry tomatoes, and hearty chickpeas. A bright, lemony dressing brings it all together. This salad is not only vegan and gluten-free, but it's also a nourishing option for lunch or a light dinner. For cheese lovers, adding feta lends an extra tangy kick.
Ingredients
- 1 cup Quinoa
- 2 cups Water
- 1 can (15 ounces) Chickpeas, rinsed and drained
- 1 medium Cucumber, diced
- 1 cup Cherry tomatoes, halved
- 1/2 cup Red onion, finely chopped
- 1/4 cup Fresh parsley, chopped
- 2 tablespoons Lemon juice, freshly squeezed
- 3 tablespoons Extra virgin olive oil
- 1/2 teaspoon, or to taste Salt
- 1/4 teaspoon, or to taste Black pepper, freshly ground
Dietary Notes
- Servings: 4
- Dish Type: Salad
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Calories: 350
- Fat: 14g
- Carbs: 45g
- Protein: 12g
- Sodium: 200mg
- Sugar: 6g
Instructions
- First, rinse the quinoa under cold water until the water runs clear. This is to remove any bitterness from the quinoa's outer coating.
- Place the rinsed quinoa and water in a medium-sized pot. Bring the mixture to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the pot, and let the quinoa simmer for 15 minutes, or until all the water has been absorbed.
- While the quinoa is cooking, prepare the other salad ingredients. In a large salad bowl, combine the chickpeas, diced cucumber, halved cherry tomatoes, finely chopped red onion, and chopped parsley.
- In a separate small bowl, whisk together the freshly squeezed lemon juice, extra virgin olive oil, salt, and freshly ground black pepper to create a tangy dressing.
- Once cooked, let the quinoa cool slightly before adding it to the salad bowl. Pour the dressing over the top and toss all the ingredients together to combine.
- You can serve the salad immediately, or refrigerate it for an hour to allow the flavors to meld together. This salad is versatile and can be enjoyed either way.
Tips
- For a protein boost, consider adding diced grilled chicken or tofu.
- For added crunch, sprinkle some toasted almond slivers or sesame seeds on top.