Oh, the joys of a salad that’s both nutritious and bursting with flavors! This quinoa chickpea salad is your ticket to a hearty, healthy meal that’s as easy to make as it is delicious. Perfect for meal prep, picnics, or a quick lunch, this recipe is a game-changer.
Why This Recipe Works
- Packed with protein from quinoa and chickpeas, keeping you full and energized.
- Loaded with fresh veggies for a crunch in every bite.
- The lemon-tahini dressing adds a creamy, tangy twist that ties everything together beautifully.
- It’s versatile – swap ingredients based on what’s in your fridge.
- Meal-prep friendly, tastes even better the next day.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1/2 cup parsley, chopped
- 1/4 cup tahini
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 tsp garlic powder
- Salt and pepper to taste
Equipment Needed
- Medium saucepan
- Mixing bowls
- Whisk
- Knife and cutting board
- Measuring cups and spoons
Instructions
Step 1: Cook the Quinoa
Bring 2 cups of water to a boil in a medium saucepan. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and let it cool. Tip: For extra flavor, cook quinoa in vegetable broth instead of water.
Step 2: Prepare the Vegetables
While the quinoa cooks, dice the cucumber and red bell pepper, finely chop the red onion, and chop the parsley. Combine these in a large mixing bowl. Add the drained and rinsed chickpeas to the bowl. Tip: For a less pungent onion flavor, soak the chopped onion in cold water for 10 minutes, then drain.
Step 3: Make the Dressing
In a small bowl, whisk together tahini, lemon juice, olive oil, garlic powder, salt, and pepper until smooth. If the dressing is too thick, add a tablespoon of water at a time until desired consistency is reached. Tip: For a sweeter dressing, add a teaspoon of honey or maple syrup.
Step 4: Combine Everything
Add the cooled quinoa to the bowl with the vegetables and chickpeas. Pour the dressing over the salad and toss until everything is evenly coated. Taste and adjust seasoning if necessary.
Step 5: Serve or Store
Serve immediately, or cover and refrigerate for up to 3 days. The flavors will meld together over time, making the salad even more delicious.
Tips and Tricks
For an extra crunch, add some toasted nuts or seeds like almonds or sunflower seeds. If you’re not a fan of tahini, you can substitute it with Greek yogurt for a different creamy texture. To make this salad more filling, add some avocado or feta cheese. For a spicy kick, add a pinch of cayenne pepper or some diced jalapeños to the dressing. Always taste and adjust the seasoning before serving, as flavors can vary based on the ingredients used.
Recipe Variations
- Mediterranean Twist: Add kalamata olives, feta cheese, and swap the tahini dressing for a lemon-olive oil vinaigrette.
- Asian Inspired: Use a sesame-ginger dressing and add some edamame and shredded carrots.
- Southwest Style: Add black beans, corn, and a lime-cilantro dressing. Top with some crushed tortilla chips for crunch.
- Berry Delight: For a sweet and savory version, add some strawberries or blueberries and use a balsamic vinaigrette.
- Green Goddess: Load up on greens like spinach or kale, and add some avocado for extra creaminess.
Frequently Asked Questions
Can I use another grain instead of quinoa? Absolutely! This salad is versatile, so feel free to use brown rice, farro, or even couscous as a base. Just adjust the cooking time according to the grain you choose.
How long does this salad last in the fridge? Stored in an airtight container, it should last for up to 3 days. The vegetables might soften a bit over time, but the flavors will only get better.
Is this salad gluten-free? Yes, as long as you ensure that all your ingredients, especially the tahini, are certified gluten-free, this salad is safe for those avoiding gluten.
Summary
This quinoa chickpea salad is a nutritious, flavorful, and versatile dish that’s perfect for any occasion. Easy to make and packed with protein and fresh veggies, it’s a meal that satisfies on all levels.
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