Chickpea Quinoa Salad
A vibrant, protein-packed Mediterranean salad featuring fluffy quinoa, hearty chickpeas, and bright edamame. Tossed in a simple lemon-herb vinaigrette with fresh veggies and feta, it's a perfect satisfying lunch.
For 4 servings
Cook the chickpeas.
Drain the soaked chickpeas. Add them to a pressure cooker with 3 cups of fresh water. Cook on high pressure for 15-20 minutes, or until tender. Drain and set aside to cool.
TIPIf you're short on time, you can use two 15-ounce cans of chickpeas, rinsed and drained.Cook the quinoa and edamame.
- In a small pot, combine the rinsed quinoa and 1.5 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
- Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork and spread on a baking sheet to cool quickly.
- While the quinoa cooks, bring a small pot of water to a boil and cook the shelled edamame for 3-4 minutes. Drain and rinse with cold water.
Prepare the vegetables.
While the grains and legumes are cooking and cooling, dice the cucumber, halve the cherry tomatoes, halve the olives, and chop the fresh parsley.
Make the lemon vinaigrette.
In a small bowl or jar, whisk together the olive oil, juice of one large lemon, dried oregano, salt, and black pepper until well combined.
Combine the salad.
- In a large salad bowl, add the cooled quinoa, cooked chickpeas, and edamame.
- Add the diced cucumber, cherry tomatoes, kalamata olives, and chopped parsley.
- Pour the vinaigrette over the salad and gently toss to combine everything.
- Gently fold in the crumbled feta cheese.
Serve the salad.
Serve the salad immediately, or chill in the refrigerator for at least 30 minutes to allow the flavors to meld. It can be enjoyed cold or at room temperature.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, ensure the quinoa is completely cooled before mixing it with the other ingredients.
- 2To save time, cook a larger batch of quinoa and chickpeas at the beginning of the week for easy meal prep.
- 3Feel free to add other Mediterranean ingredients like Kalamata olives, red onion, or bell peppers.
- 4This salad tastes even better the next day as the flavors have more time to meld together.
- 5Store the dressing separately if meal prepping to keep the salad from getting soggy.
Adapt it for your goals.
Vegan
Omit the feta cheese or replace it with a plant-based feta alternative to make this salad fully vegan.
gluten freeGluten free
This recipe is naturally gluten-free. Ensure your quinoa is certified gluten-free to avoid any cross-contamination.
high proteinHigh protein
Add 1/2 cup of shelled hemp seeds or a portion of grilled chicken breast for an extra protein boost.
quickQuick
Use canned chickpeas (rinsed and drained) and pre-cooked quinoa to assemble this salad in under 15 minutes.
kid friendlyKid friendly
Serve the components separately for picky eaters, allowing them to build their own bowl. You can also reduce the amount of olives.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
The combination of chickpeas, quinoa, and edamame provides a complete protein profile, essential for muscle repair and growth.
Rich in Dietary Fiber
High in fiber from chickpeas and quinoa, this salad supports digestive health, helps regulate blood sugar, and promotes a feeling of fullness.
Heart-Healthy Fats
The olive oil and olives provide monounsaturated fats, which are known to support cardiovascular health by helping to lower bad cholesterol levels.
Packed with Vitamins and Minerals
This salad is a great source of iron, magnesium, and folate from its diverse ingredients, supporting overall energy and wellness.
Frequently asked questions
Yes, this salad is very healthy. It's packed with plant-based protein, high in fiber from the chickpeas and quinoa, and full of vitamins and minerals from the fresh vegetables. The olive oil provides heart-healthy monounsaturated fats.
