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Mediterranean Quinoa Chickpea Salad

This refreshing Quinoa Chickpea Salad is a high-fibre, vegetarian, and gluten-free dish packed with plant-powered nutrients and Mediterranean flavours. Perfect as a light lunch or side, it's easy to prepare and ideal for blood sugar-friendly eating.
Servings: 2
Calories: 244.2kcal
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes

Ingredients

  • ½ cup quinoa cooked and cooled
  • ⅓ cup chickpeas canned, rinsed and drained
  • ¼ cup cucumber diced
  • 2 tbsp mint chopped
  • 2 tbsp red onion finely diced
  • ¼ cup cherry tomato halved
  • 2 tbsp feta cheese crumbled
  • 1 tbsp pistachio raw, unsalted, chopped
  • 1 tbsp olive oil
  • 1 tbsp lemon juice fresh
  • ¼ tsp garlic powder
  • ⅛ tsp salt
  • 1 pinch pepper

Equipment

  • Medium saucepan (for cooking quinoa)
  • Mixing bowl (large)
  • Small bowl (for dressing)

Instructions

  • In a large mixing bowl, combine the cooked quinoa, chickpeas, cucumber, mint, red onion, cherry tomatoes, feta, and pistachios.
    ½ cup quinoa, ⅓ cup chickpeas, ¼ cup cucumber, 2 tbsp mint, 2 tbsp red onion, ¼ cup cherry tomato, 2 tbsp feta cheese, 1 tbsp pistachio
  • In a small bowl, whisk together olive oil, lemon juice, garlic powder, salt, and pepper.
    1 tbsp olive oil, 1 tbsp lemon juice, ¼ tsp garlic powder, ⅛ tsp salt, 1 pinch pepper
  • Pour the dressing over the salad and toss to combine.
  • Chill in the fridge for 15-30 minutes to allow the flavours to meld.
  • Serve cold or at room temperature.

Cooking Tips

  • Rinse Quinoa: Always rinse quinoa before cooking to remove its natural bitter coating (saponins).
  • Cool Before Mixing: Let quinoa cool completely to avoid wilting the fresh veggies.
  • Customize: Add greens like spinach or arugula for more fibre and volume.
  • Make it Vegan: Swap feta for a plant-based cheese or omit entirely.
  • Meal Prep Friendly: Store in an airtight container for up to 3 days; perfect for grab-and-go lunches.
  • Boost Protein: Add grilled chicken or tofu if more protein is needed.

Nutrition

Nutrition Facts
Mediterranean Quinoa Chickpea Salad
Serving Size
 
1.5 cups
Amount per Serving
Calories
244.2
% Daily Value*
Fat
 
14.1
g
22
%
Saturated Fat
 
3.6
g
23
%
Cholesterol
 
15.1
mg
5
%
Sodium
 
349.1
mg
15
%
Potassium
 
327.3
mg
9
%
Carbohydrates
 
22.6
g
8
%
Fiber
 
4.6
g
19
%
Sugar
 
3.3
g
4
%
Protein
 
8.3
g
17
%
Vitamin C
 
10.6
mg
13
%
Vitamin D
 
0.1
µg
1
%
Calcium
 
129
mg
13
%
Iron
 
2.2
mg
12
%
Magnesium
 
60
mg
15
%
Zinc
 
1.6
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.