This Quinoa Chickpea Salad is perfect for a light dinner or healthy lunch! I especially love to meal prep it to have an easy lunch throughout the week. It's got fluffy quinoa, protein-packed chickpeas, tons of fresh flavors from colorful vegetables and herbs, and a delicious lemon vinaigrette drizzled over the entire salad to finish it off!
As a dietitian, I'm a longtime fan of a healthy quinoa salad to the point that I've developed many of them over the years including a Costco copycat quinoa salad, kale & roasted broccoli quinoa salad, and Mediterranean salmon quinoa salad. And when I saw how many of you loved my chickpea cucumber salad, I knew I had to share my favorite version with quinoa to make it a bit more filling!
If you want to add more protein, throw in some oven baked chicken, shredded slow cooker chicken, shrimp, or baked salmon!
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Key Ingredient Notes and Substitution Ideas
This quinoa chickpea salad is made with simple ingredients. Below are some notes and substitution ideas. Check the recipe card at the bottom for the measurements.
Salad Ingredients
- Quinoa- fluffy quinoa serves as the base of this recipe. I use tricolor quinoa, but white quinoa will work too. Quinoa provides several nutrients including fiber, plant-protein, and magnesium.
- Chickpeas - also known as garbanzo beans. I use a can of chickpeas for this recipe. If you prefer to use dry chickpeas, cook and dry them before roasting. Here is some extra help for how to cook dried chickpeas if you need it.
- Cherry Tomatoes - I suggest to use cherry or grape tomatoes. Fresh tomatoes add a pop of flavor and also contain vitamins C, potassium, and a powerful antioxidant called lycopene that helps protect cells from oxidative stress.
- English Cucumbers - crunchy cucumbers like English cucumber or Persian cucumbers (also known as mini cucumbers) work best for this recipe. Both have fewer and smaller seeds and thinner skin than regular cucumbers. I scoop out some of the seeds because chopping because they can add a lot of moisture and this helps prevent the quinoa salad from getting watery.
- Bell Pepper -bell pepper adds sweet flavor and nutrients. I use red peppers because they're my favorite. But you could use yellow, orange, or green bell peppers instead. Bell peppers are a good source of vitamin C, vitamin A, and fiber.
- Red Onion - red onion adds a bit of sweetness and crunch. If you prefer a more mild onion flavor, use a shallot or soak your red onion in water before adding it to the salad.
- Herbs - I like to use a combination of fresh parsley and fresh dill for this recipe. Other herbs that work would be fresh basil, mint, or cilantro. Add in chives, red onions, or green onion if you want even more flavor.
- Feta Cheese (optional) - crumbled feta cheese is optional, but adds so much flavor and texture. I suggest using a block of feta and crumbling it yourself with your hands or a knife. As a substitution, you could use goat cheese.
Dressing Ingredients
- Extra-Virgin Olive Oil - extra virgin olive oil is the base of the dressing. It contains heart-healthy fats that are also important for brain health and hormone health. You can substitute with avocado oil if you like a more mild flavor.
- Fresh Lemon Juice - freshly squeezed lemon juice is one of my favorite ingredients to make a tangy vinaigrette that isn't too acidic.
- Apple Cider Vinegar - vinegar to add a punch of tang. Feel free to use red wine vinegar for a stronger vinegar taste or white wine vinegar for a more mild one.
- Dijon Mustard - dijon is used as an emulsifier in this dressing without overpowering the other bright components.
- Honey - honey is an easy way to balance out the vinegar and lemon juice and add a hint of sweetness to the dressing.
- Kosher Salt, Black Pepper, and Garlic Powder - to tie all the flavors together.
How to Make a Quinoa Chickpea Salad
Below are the directions for how to make this easy quinoa salad recipe with photos that I hope are helpful. Check the recipe card for the full recipe.
- Step 1: Cook the quinoa according to the package instructions. This is optional, but I add a pinch of salt to the water for more flavor. Add the quinoa, water, and salt to a saucepan and bring everything to a boil. Lower heat, cover, and simmer for 15 minutes. Remove from heat and let it sit for 5 minutes with the lid on. Fluff with a fork.
- Step 2: Chop the cucumber, red bell pepper, red onions, and fresh herbs. Cut the tomatoes into quarters. *I gently scoop out some of the cucumber seeds to get rid of some of the moisture.
- Step 3: Prep the dressing: add the dressing ingredients to a small bowl or mason jar. Whisk it or shake it until everything is emulsified.
- Step 4: To assemble, add the cooled quinoa to a large bowl. Add 2 tablespoon of the dressing and mix it to combine. Then add the remaining ingredients and rest of the dressing. Give everything a toss.
Hint: let the quinoa cool before combining everything. This will help the quinoa absorb the flavors and also prevent the salad from being soggy!
Dietitian Tip
My tip for making sure you get protein in a plant-based meal is to use a few different ingredients that contain protein. Here, we use quinoa, chickpeas, and feta, all of which contribute to the protein in this salad. This quinoa salad also provides vitamins and minerals, antioxidants, healthy fatty acids, and carbohydrates including fiber.
Variation for Quinoa Chickpea Salad
The best part about making this recipe at home is you can customize it according to your taste. Below are some ideas but be sure to check the recipe card at the bottom for the full recipe.
- More Fresh Vegetables - if you want to add even more fresh veggies, some others that work great are chopped spinach, matchstick carrots, broccoli or cooked zucchini.
- Creamy Dressing - for a different flavor profile, you could use a creamy maple tahini dressing instead of the lemon vinaigrette.
- Sweetness - add a pop of sweetness by throwing in some diced apples, quartered grapes, raisins, dried cranberries, or chopped dates.
- Add More Crunch - a lot of quinoa salads have a crunchy component like the cucumbers and red peppers in this one. But if you want even more crunch, add some chopped nuts or use roasted chickpeas.
- Different White Beans - if you want to use a different white bean, some great options are cannellini beans or Great Northern beans. Lentils work great here too.
- Add Something Salty - the feta adds some saltiness but if you want more, some options for a briny component are kalamata olives or capers,
Equipment
You'll need a good saucepan to cook the quinoa for this recipe. I use my Caraway saucepan and love that it's non-toxic PFOA and PTFE-free.
Storage and Meal Prep for Quinoa Chickpea Salad
- Meal Prep - cook the quinoa, chop the vegetables, and make the dressing ahead of time. That way, everything will be ready to go when you want to assemble the salad!
- Storage - store leftovers in the refrigerator in an airtight container for up to 3-4 days. You can add the dressing in advance because the quinoa will continue to absorb the flavors over time. Ideally, add most of the dressing when making the salad and save a little bit to add right before eating to keep it fresh.
Expert Tips
- I like to chop everything into small pieces for this recipe so I get a little bit of everything in each bite.
- Dressing the salad in stages by adding a little bit of the dressing to the quinoa first helps make it more flavorful.
- Scoop out some of the cucumber seeds before chopping the cucumber to get rid of some of the moisture.
- Give it a taste once it's done and add more lemon juice or salt as needed.
FAQ
While healthy means something different to everyone, this quinoa chickpea salad is a nutrient-rich option. The quinoa and chickpeas provide dietary fiber and plant-based protein as well as several other nutrients including magnesium, iron, and potassium. The vegetables provide antioxidants and vitamins C and A. Olive oil in the dressing provides heart-healthy fatty acids.
Absolutely! The quinoa and lentils will continue to absorb the flavors over time. Ideally, add most of the dressing when making the salad and save a little bit to add right before eating to keep it fresh.
I do recommend rinsing the quinoa. It helps get rid of an outside coating that tastes bitter.
Great question! This recipe also provides plant-based protein. But when I eat this for a main dish, I usually add oven-baked chicken breast. Other options that work great are turkey feta meatballs or shredded crockpot chicken.
Yes, this is a great option if you or someone you are serving is gluten-free.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Chickpea Quinoa Salad:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Chickpea Quinoa Salad with Lemon Dressing and Feta
Equipment
- 1 saucepan
Ingredients
- ¾ cup quinoa, dry
- 1 (15 oz) can chickpeas, drained and rinsed
- ½ an English cucumber, chopped
- 1 cup cherry tomatoes, quartered
- ½ a red bell pepper, chopped
- ¼ a red onion, chopped
- ¼ cup fresh parsley, chopped
- 2 tablespoon fresh dill, chopped
- ½ cup feta cheese, crumbled
Dressing Ingredients
- ¼ cup lemon juice
- ¼ cup extra virgin olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon dijon mustard
- 1 teaspoon honey
- ¼ teaspoon garlic powder
- ½ teaspoon kosher salt, more to taste
- pinch black pepper
Instructions
- Cook the quinoa according to the package instructions. This is optional, but I add a pinch of salt to the water for more flavor. Add the quinoa, water, and salt to a saucepan and bring everything to a boil. Lower heat, cover, and simmer for 15 minutes. Remove from heat and let it sit for 5 minutes with the lid on. Fluff with a fork.
- Chop the cucumber, red bell pepper, red onions, and fresh herbs. Cut the tomatoes into quarters. *I gently scoop out some of the cucumber seeds to get rid of some of the moisture.
- Prep the dressing: add the dressing ingredients to a small bowl or mason jar. Whisk it or shake it until everything is emulsified.
- To assemble, add the cooled quinoa to a large bowl. Add 2 tablespoon of the dressing and mix it to combine. Then add the remaining ingredients and rest of the dressing. Give everything a toss.
- Hint: let the quinoa cool before combining everything. This will help the quinoa absorb the flavors and also prevent the salad from being soggy!
Notes
- I like to chop everything into small pieces for this recipe so I get a little bit of everything in each bite.
- Dressing the salad in stages by adding a little bit of the dressing to the quinoa first helps make it more flavorful.
- Scoop out some of the cucumber seeds before chopping the cucumber to get rid of some of the moisture.
- Give it a taste once it's done and add more lemon juice or salt as needed.
- Storage - store leftovers in the refrigerator in an airtight container for up to 3-4 days. You can add the dressing in advance because the quinoa will continue to absorb the flavors over time. Ideally, add most of the dressing when making the salad and save a little bit to add right before eating to keep it fresh.
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