High Protein Quinoa Chickpea Salad (Print version)

Protein-packed Mediterranean bowl with quinoa, chickpeas, fresh vegetables and tangy feta. Ready in 25 minutes.

# What You'll Need:

→ Grains & Legumes

01 - 1 cup quinoa
02 - 1 can (15 oz) chickpeas, drained and rinsed

→ Vegetables & Herbs

03 - 1 cup cherry tomatoes, halved
04 - 1 cucumber, diced
05 - ½ cup fresh parsley or cilantro, chopped

→ Dairy

06 - ½ cup feta cheese, crumbled

→ Dressing

07 - 3 tablespoons olive oil
08 - 2 tablespoons lemon juice
09 - Salt and pepper to taste

# Cooking Steps:

01 - Rinse quinoa thoroughly under cold running water until water runs clear. In a medium saucepan, combine quinoa with 2 cups water or vegetable broth. Bring to boil, reduce heat, cover, and simmer 15 minutes until liquid is absorbed and grains are tender.
02 - Remove cooked quinoa from heat and allow to cool for a few minutes before combining with other ingredients.
03 - While quinoa cooks, halve cherry tomatoes, dice cucumber, and chop fresh herbs. Ensure uniform sizing for balanced texture.
04 - In a large mixing bowl, combine cooled quinoa, drained chickpeas, halved tomatoes, diced cucumber, chopped herbs, and crumbled feta cheese.
05 - In a small bowl, whisk together olive oil and lemon juice. Season with salt and pepper to taste, adjusting acidity and seasoning as needed.
06 - Pour vinaigrette over salad and toss gently using wooden spoon or salad tongs to evenly distribute dressing without crushing ingredients.
07 - Serve immediately at room temperature, or refrigerate for 30 minutes for enhanced flavor development and refreshing cold presentation.

# Expert Advice:

01 -
  • It comes together faster than most takeout orders and tastes better too.
  • The protein keeps you full without that heavy, weighed-down feeling.
  • Leftovers actually improve overnight as the flavors soak into every bite.
  • You can prep it Sunday and eat well all week without touching your stove again.
02 -
  • If you skip rinsing the quinoa, the salad will taste like someone mixed soap into your lunch.
  • Let the quinoa cool before adding feta or it melts into a greasy puddle instead of staying crumbly.
  • Taste the dressing before pouring it over because lemon juice varies wildly in tartness.
03 -
  • Cook quinoa in vegetable broth instead of water for deeper flavor that doesn't need extra seasoning.
  • Massage the kale if you add greens so it softens and doesn't taste like you're chewing paper.
  • Toss in a pinch of cumin or smoked paprika for warmth if you want it to feel more complex.
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