Vibrant Quinoa Chickpea Salad with Feta
This Vibrant Quinoa Chickpea Salad with Feta is a delightful, nutritious dish perfect for meal prepping or serving at gatherings. Bursting with fresh vegetables and wholesome grains, it combines protein-rich chickpeas and nutty quinoa with crisp cucumbers, colorful bell peppers, and fragrant parsley, all tossed in a zesty dressing. Optional crumbled feta adds a creamy touch that elevates the flavors. Ideal as a light lunch, a side dish, or a refreshing snack, this salad can be enjoyed chilled or at room temperature, making it a versatile choice for any occasion.
N/A
Servings
N/A
Calories
14
Ingredients
Ingredients
quinoa
1 cup (uncooked)
water
2 cups
chickpeas
1 (15 ounce) can (rinsed and drained)
English cucumber
1 medium (chopped)
red bell pepper
1 medium (chopped)
red onion
3/4 cup (finely chopped)
parsley
1 cup (finely chopped)
olive oil
1/4 cup
lemon juice
1/4 cup
red wine vinegar
1 tablespoon
garlic cloves
2 (minced)
salt
1/2 teaspoon
black pepper
to taste (fresh ground)
feta cheese
1/2-1 cup (crumbled (optional))
Instructions
1
Begin by rinsing the quinoa under cold running water to remove any bitterness. In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil over medium heat.
2
Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes or until all the water is absorbed. Take it off the heat and let it sit, covered, for an additional 5 minutes. Fluff with a fork and allow to cool.
3
While the quinoa is cooling, rinse the chickpeas under cold water and drain them. In a large mixing bowl, add the chickpeas, chopped cucumber, bell pepper, red onion, and parsley. Toss them gently and set aside.
4
In a small mixing bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, and salt until well combined. Set this dressing aside.
5
Once the quinoa has cooled, add it to the large bowl with the vegetables. Pour the dressing over the quinoa mixture and gently toss to combine everything thoroughly.
6
Season with fresh ground black pepper to taste and add more salt if desired. If you’re using feta cheese, sprinkle it on top and gently fold it into the salad.
7
Allow the salad to marinate for at least 5 to 10 minutes before serving to enhance the flavors. Serve it chilled or at room temperature.
8
Leftover salad can be stored in an airtight container in the refrigerator for up to 4 days.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Vibrant Quinoa Chickpea Salad with Feta?
This is a nutritious, protein-rich dish featuring chickpeas, nutty quinoa, crisp cucumbers, bell peppers, and fresh parsley, all tossed in a zesty lemon-garlic dressing.
How do I cook the quinoa for this salad?
Rinse 1 cup of uncooked quinoa under cold water, combine it with 2 cups of water in a saucepan, bring to a boil, then simmer covered for 15 minutes. Let it sit for 5 minutes before fluffing with a fork.
Why should I rinse the quinoa before cooking?
Rinsing the quinoa helps remove the natural coating called saponin, which can give the grain a bitter taste if left on.
Is this quinoa salad gluten-free?
Yes, this recipe is naturally gluten-free as it uses quinoa and chickpeas as its primary base.
Can vegetarians eat this salad?
Yes, this recipe is vegetarian. It contains no meat products, though it does include optional feta cheese.
How can I make this recipe vegan?
To make this recipe vegan, simply omit the optional feta cheese or replace it with a dairy-free feta alternative.
What ingredients are in the dressing?
The dressing is made by whisking together olive oil, lemon juice, red wine vinegar, minced garlic, and salt.
How long can I store leftovers in the fridge?
The salad can be stored in an airtight container in the refrigerator for up to 4 days.
Which type of cucumber is best for this recipe?
The recipe calls for one medium English cucumber, chopped. English cucumbers are preferred because they have thinner skin and fewer seeds.
Can I prepare this salad ahead of time?
Yes, this salad is perfect for meal prep. It actually benefits from sitting for 5 to 10 minutes (or longer) to allow the flavors to marinate.
Do I need to cook the chickpeas?
No, you use a 15-ounce can of chickpeas that have been rinsed and drained. They do not require additional cooking.
How much parsley is required?
You will need 1 cup of finely chopped fresh parsley.
Can I use pre-cooked quinoa?
Yes, if you have pre-cooked quinoa, you can skip the boiling steps. You will need approximately 3 cups of cooked quinoa.
What type of vinegar is used in the dressing?
The recipe specifies 1 tablespoon of red wine vinegar.
Should I serve this salad hot or cold?
This salad can be served chilled or at room temperature, making it very versatile for different occasions.
How many garlic cloves are in the dressing?
The recipe uses 2 minced garlic cloves.
Is the onion cooked or raw?
The red onion is used raw and should be finely chopped before being tossed with the other vegetables.
How much feta cheese should I add?
The recipe recommends using between 1/2 to 1 cup of crumbled feta cheese, depending on your preference.
Can I substitute the red wine vinegar?
While red wine vinegar is called for, you can substitute it with white wine vinegar or apple cider vinegar if needed.
What kind of bell pepper is used?
The recipe calls for one medium red bell pepper, chopped, for a pop of color and sweetness.
Does this recipe contain many ingredients?
The recipe has an ingredient count of 14, including the dressing components and optional feta.
How long does it take to simmer the quinoa?
The quinoa takes about 15 minutes to simmer, or until all the water is absorbed.
Is this salad high in fiber?
Yes, both quinoa and chickpeas are excellent sources of dietary fiber.
Can I use bottled lemon juice?
While fresh lemon juice is always best for a zesty flavor, bottled lemon juice can be used in a pinch.
How do I ensure the salad is well-seasoned?
The recipe suggests seasoning with fresh ground black pepper to taste and adding more salt after the dressing is applied if desired.
What is the primary protein source in this recipe?
The protein comes primarily from the quinoa and the chickpeas.
Is this dish suitable for a light lunch?
Yes, the combination of grains, legumes, and vegetables makes it a satisfying yet light lunch option.
Can I add other vegetables to this salad?
Absolutely. While the recipe uses cucumber and bell pepper, you could easily add cherry tomatoes, shredded carrots, or spinach.
What is the first step in making the salad?
The first step is rinsing the quinoa under cold running water to prepare it for boiling.
How should I combine the feta so it doesn't break apart?
The instructions suggest sprinkling the feta on top and gently folding it into the salad at the very end.