High Protein Quinoa & Chickpea

My friend Sara showed up at my door one Saturday with a glass container of this salad, still cold from her fridge. She'd made it for a picnic that got rained out and didn't want it to go to waste. I ate it standing at the counter, and by the third bite, I was texting her for the recipe. The way the lemon dressing clung to every grain of quinoa, how the feta added little salty bursts against the cool cucumber—it was the kind of lunch that made me feel good without trying too hard.

I started bringing this to potlucks after a coworker mentioned she was trying to eat more plant-based meals. She came back for seconds, then asked if I'd written the recipe down anywhere. Now it's my go-to whenever someone says they need something fresh, filling, and not boring. I've watched people who claim they don't like quinoa go back for another spoonful, which feels like a small victory every time.

Ingredients

• Quinoa: Rinsing it well is non-negotiable or you'll end up with a bitter, soapy taste that ruins everything.
• Chickpeas: These add the protein and a satisfying bite, make sure to drain and rinse them so the salad doesn't get cloudy.
• Cherry tomatoes: Halving them releases their juice, which mingles with the dressing and makes every bite a little brighter.
• Cucumber: Dice it small enough that you get some in every forkful without it taking over the texture.
• Fresh parsley or cilantro: Don't skip the herbs, they cut through the richness and add a pop of color that makes the bowl look alive.
• Feta cheese: Crumble it by hand for bigger, creamier chunks that don't disappear into the salad.
• Olive oil: Use something fruity and green if you have it, the flavor really comes through in a simple dressing like this.
• Lemon juice: Fresh squeezed is worth it, bottled lemon juice tastes flat and won't give you that bright zing.
• Salt and pepper: Taste as you go, quinoa can be bland on its own and needs more seasoning than you think.

Instructions

Rinse the quinoa:

Run it under cold water in a fine mesh strainer for at least 30 seconds, swishing it around with your hand. You'll notice the water runs cloudy at first, then clears up.

Cook the quinoa:

Combine it with 2 cups of water or vegetable broth in a medium saucepan and bring to a boil. Once it's bubbling, turn the heat down low, cover it, and let it simmer for 15 minutes until all the liquid is gone and the grains look fluffy with little tails.

Prep the vegetables:

While the quinoa cooks, halve your cherry tomatoes, dice the cucumber into small cubes, and chop your herbs roughly. This is a forgiving salad, so your cuts don't need to be perfect.

Combine everything:

Let the quinoa cool for a few minutes so it doesn't wilt the herbs or make the feta sweaty. Toss it in a large bowl with the chickpeas, tomatoes, cucumber, herbs, and crumbled feta.

Make the dressing:

Whisk together the olive oil and lemon juice in a small bowl, then season it with salt and pepper. Pour it over the salad and toss gently with your hands or tongs until everything glistens.

Serve or chill:

You can eat it right away while it's still room temperature, or let it sit in the fridge for 30 minutes if you want it cold and even more flavorful.

Pin It

The first time I packed this for lunch at work, a colleague leaned over and asked what smelled so good. I offered her a bite, and she ended up sitting at my desk while we shared the container and talked about how hard it is to find lunches that don't make you feel sluggish by 2 p.m. It became our thing for a while, swapping recipes that actually made us excited to open our lunch bags.

Making It Your Own

I've added diced avocado when I have a ripe one sitting on the counter, and it turns the salad creamy and even more filling. Roasted red peppers from a jar work beautifully too, just pat them dry first so they don't make everything soggy. Once I tried it with fresh mint instead of parsley, and it tasted like summer in a bowl, bright and almost sweet.

Storing and Serving

This salad keeps in an airtight container in the fridge for up to four days, and honestly, it tastes better on day two when the dressing has soaked into the quinoa. If you're making it ahead, keep the feta separate and add it just before serving so it stays crumbly and fresh. I like to serve it on a bed of arugula or spinach when I want to stretch it a little further or make it feel more like a full meal.

Pairing and Presentation

I usually serve this with a crisp Sauvignon Blanc if I'm having people over, or lemon-infused sparkling water if it's just a weekday lunch. The colors are so vibrant that I don't bother with much plating, just a wide shallow bowl so you can see all the reds and greens and whites.

• Sprinkle extra herbs on top right before serving for a restaurant-style finish.
• Add a drizzle of balsamic glaze if you want a touch of sweetness to balance the lemon.
• Serve it cold on hot days or at room temperature when you want something comforting but not heavy.

Pin It

This salad has become one of those recipes I don't even think about anymore, I just make it when I need something reliable and good. It's the kind of dish that reminds you eating well doesn't have to be complicated or bland, just honest ingredients put together with a little care.

Recipe Questions & Answers

→ Is this dish gluten-free?

Yes, when using certified gluten-free quinoa, this bowl is naturally gluten-free. Always check labels on packaged ingredients to ensure they meet your dietary needs.

→ Can I make it vegan?

Absolutely. Simply omit the feta cheese or substitute with a plant-based alternative. The bowl remains satisfying and flavorful without dairy.

→ How long does it keep?

Stored in an airtight container in the refrigerator, it stays fresh for 3-4 days. The flavors actually meld together beautifully overnight.

→ Can I use different herbs?

Fresh mint or basil work wonderfully as alternatives to parsley and cilantro. Each herb brings its own unique aromatic profile to the bowl.

→ What protein sources work well?

Beyond chickpeas and quinoa, you can add grilled chicken, tofu, or hard-boiled eggs for extra protein. The base is highly versatile.

→ Should I serve it warm or cold?

Both ways work beautifully. Serve immediately after preparation for a warm comforting meal, or chill for 30 minutes for a refreshing cold version.