High Protein Quinoa & Chickpea (Printable)

Protein-packed Mediterranean bowl with quinoa, chickpeas, fresh vegetables, and feta.

# Ingredient List:

→ 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 - 1/2 cup fresh parsley or cilantro, chopped

→ Dairy

06 - 1/2 cup feta cheese, crumbled

→ Dressing

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

# How-To Steps:

01 - Rinse quinoa thoroughly under cold running water using a fine mesh strainer.
02 - In a medium saucepan, combine rinsed quinoa with 2 cups water or vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until liquid is absorbed and quinoa is tender. Remove from heat and cool briefly.
03 - While quinoa cooks, halve cherry tomatoes, dice cucumber, and chop fresh herbs.
04 - In a large mixing bowl, combine cooled quinoa, chickpeas, cherry tomatoes, 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.
06 - Pour dressing over salad and toss gently to combine all ingredients evenly.
07 - Serve immediately for a warm salad, or chill in refrigerator for 30 minutes for a refreshing cold salad.

# Expert Hints:

01 -
  • It holds up beautifully in the fridge for days, getting tastier as the flavors meld together.
  • You can throw it together while the quinoa cools, no fussy steps or tricky techniques required.
  • It's hearty enough to keep you full but light enough that you won't feel weighed down.
02 -
  • If you skip rinsing the quinoa, it will taste bitter and soapy because of the natural coating called saponin.
  • Don't dress the salad until you're ready to serve it, or the vegetables will release water and dilute the flavors.
  • Taste the quinoa before you mix it in, if it's bland, add a pinch of salt while it's still warm so it absorbs the seasoning.
03 -
  • Cook the quinoa in vegetable broth instead of water for deeper flavor that doesn't need extra seasoning.
  • If your feta is too salty, soak it in cold water for 10 minutes before crumbling it into the salad.
  • Toast the chickpeas in a dry skillet for a few minutes before adding them for a nutty, crispy contrast.
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