Chicken Quinoa Salad
A vibrant, nutrient-packed salad loaded with grilled chicken, fluffy quinoa, hearty chickpeas, and fresh spinach. Tossed in a creamy lemon-tahini dressing, it's the perfect satisfying and healthy lunch.
For 4 servings
Cook the chickpeas.
Drain the soaked chickpeas. Add them to a pressure cooker with 2 cups of fresh water and a pinch of salt. Cook for 15-20 minutes until tender. Drain and set aside.
TIPIf you're short on time, you can use canned chickpeas. Just be sure to rinse them well to remove excess sodium.Cook the quinoa.
- In a medium saucepan, combine the rinsed quinoa and 2 cups of water.
- Bring to a boil, then reduce the heat to low.
- Cover and simmer for about 15 minutes, or until the water is absorbed and the quinoa is fluffy.
- Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork.
Cook the chicken.
- While the quinoa cooks, pat the chicken pieces dry and season with salt and pepper.
- Heat 1 tbsp of olive oil in a large skillet over medium-high heat.
- Add the chicken and cook for 6-8 minutes, stirring occasionally, until golden brown and cooked through (internal temperature reaches 165°F or 74°C).
- Remove from the skillet and set aside.
Make the lemon-tahini dressing.
In a small bowl, whisk together the tahini, 1 tbsp olive oil, juice of one lemon, and minced garlic. Slowly whisk in 2-3 tablespoons of water until the dressing reaches your desired consistency. Season with a pinch of salt and pepper.
TIPTahini can seize up when you add liquid. Just keep whisking and adding water slowly, and it will become smooth and creamy.Assemble the salad.
- In a large salad bowl, combine the cooked quinoa, cooked chickpeas, cooked chicken, spinach, diced cucumber, and chopped sun-dried tomatoes.
- Pour the dressing over the salad and toss gently to combine everything well.
- Sprinkle the crumbled feta cheese on top.
Serve immediately.
Divide the salad among four bowls and serve immediately. It can also be enjoyed cold, making it great for meal prep.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, marinate the chicken in lemon juice, garlic, and oregano for 30 minutes before cooking.
- 2Rinsing quinoa is important to remove its natural coating, called saponin, which can make it taste bitter.
- 3To save time, cook the quinoa and chickpeas ahead of time. They will keep in the refrigerator for up to 4 days.
- 4Feel free to add other vegetables like bell peppers, red onions, or cherry tomatoes.
- 5For meal prep, store the dressing separately and toss with the salad just before serving to keep the spinach from wilting.
Adapt it for your goals.
Vegan
Replace the chicken with an equal amount of firm tofu or add more chickpeas. Omit the feta cheese or use a plant-based alternative.
low carbLow carb
Substitute the quinoa with cauliflower rice and increase the amount of spinach and cucumber to add volume.
quickQuick
Use pre-cooked rotisserie chicken and canned chickpeas (rinsed well) to make this salad in under 20 minutes.
high proteinHigh protein
Increase the amount of chicken to 600g for the entire recipe to boost the protein content even further.
Why this is on our healthy list.
High in Lean Protein
Chicken breast is an excellent source of lean protein, which is crucial for muscle repair, growth, and overall body function. It also helps in keeping you full and satisfied.
Rich in Fiber
With quinoa, chickpeas, and spinach, this salad is loaded with dietary fiber, which aids digestion, promotes gut health, and helps regulate blood sugar levels.
Excellent Source of Folate
Spinach and chickpeas are great sources of folate (Vitamin B9), which is especially important during pregnancy for fetal development and preventing birth defects.
Packed with Complex Carbohydrates
Quinoa provides complex carbohydrates that offer a slow and sustained release of energy, keeping your energy levels stable throughout the day.
Frequently asked questions
Yes, this salad is very healthy. It's packed with lean protein from chicken, complex carbohydrates and fiber from quinoa and chickpeas, and essential vitamins and minerals from the spinach and other vegetables. The tahini dressing provides healthy fats.
