Mediterranean Quinoa Chickpea Salad
Why Diabetes Friendly?
Low Glycemic Ingredients: Quinoa and chickpeas have a low glycemic index, helping prevent blood sugar spikes.
High Fibre: Both quinoa and chickpeas are rich in fibre, supporting steady glucose levels and digestive health.
Healthy Fats: Olive oil and pistachios provide monounsaturated fats that support insulin sensitivity.
Balanced Macronutrients: Offers a good mix of plant-based protein, complex carbs, and healthy fats for satiety and blood sugar control.
Low Added Sugar and Sodium: No added sugars and minimal salt used in the dressing.
Portion Controlled: Yielding two servings at 1½ cups each is helpful for managing portion sizes.
Equipment
- Medium saucepan (for cooking quinoa)
- Mixing bowl (large)
- Small bowl (for dressing)
Ingredients
- quinoa (cooked and cooled) ½ cup
- chickpeas (canned, rinsed and drained) ⅓ cup
- cucumber (diced) ¼ cup
- mint (chopped) 2 tbsp
- red onion (finely diced) 2 tbsp
- cherry tomato (halved) ¼ cup
- feta cheese (crumbled) 2 tbsp
- pistachio (raw, unsalted, chopped) 1 tbsp
- olive oil 1 tbsp
- lemon juice (fresh) 1 tbsp
- garlic powder ¼ tsp
- salt ⅛ tsp
- pepper 1 pinch
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.
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.
FAQ
Can I make this salad ahead of time?
Yes, it's ideal for meal prep. In fact, it tastes even better after the flavours meld for a few hours in the fridge.Is quinoa better than rice for blood sugar?
Yes, quinoa has a lower glycemic index than white rice and provides more fibre and protein.Can I skip the feta cheese?
Absolutely. It can be omitted or replaced with a dairy-free alternative for a vegan or dairy-free version.What can I use instead of pistachios?
Sunflower seeds or pumpkin seeds work well, especially for nut-free needs.Can I use dried chickpeas instead of canned?
Yes. Soak and cook them in advance, ensuring they are tender and cooled before adding to the salad.
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