why make this recipe
High-Protein Chickpea Quinoa Salad is a delicious and healthy choice. This salad is packed with protein, fiber, and various nutrients from the fresh ingredients. Whether you want a nutritious lunch, a side dish for dinner, or a light snack, this salad fits the bill. It’s also easy to prepare and can be stored for later, making it a convenient option for meal prep.
how to make High-Protein Chickpea Quinoa Salad
Ingredients:
- 30 ounces chickpeas (2 (15-ounce) cans, drained, and rinsed (or 3 cups cooked))
- Dash of paprika (optional)
- Dash of garlic powder (optional)
- 1/4 cup plus 1/2 tablespoon extra-virgin olive oil (plus more for drizzling)
- 1 cup dry quinoa (or 4 cups cooked)
- 5 medium Roma tomatoes (diced, about 8 ounces)
- Salt to taste
- 1/4 cup plus 3 tablespoons lemon juice (about 3 medium lemons)
- 1 long English cucumber (diced, about 3 cups)
- 1 1/2 cups diced red onion (about 1 medium)
- 1/2 cup plus 1 tablespoon hemp seeds (or hearts, optional)
- 1 cup chopped fresh cilantro
Directions:
Roast the chickpeas (optional): Preheat the oven to 425ºF. Rub the chickpeas between layers of a kitchen or paper towel to dry. Transfer them to a large bowl. Add a generous dash of paprika, garlic powder, and salt, plus a drizzle of olive oil. Toss until evenly coated. Place them on a large rimmed baking sheet in a single layer. Roast for 15 minutes. Change the oven setting to broil and cook for about 3 minutes more, or until crispy.
Cook the quinoa: Follow the directions on the packet to cook the quinoa. Set aside for 5 minutes, then fluff with a fork. Transfer to a large rimmed dish to cool.
Drain tomatoes (optional): Transfer the chopped tomatoes to a strainer. Add a generous dash of salt and toss until evenly coated. Set aside to drain. Toss the tomatoes to remove excess liquid.
Make jars (optional): If you want to make individual jars, place 3 (32-ounce) Mason jars in a row. To each jar, add 1 ½ tablespoons olive oil, salt and pepper to taste, 2 tablespoons plus 1 teaspoon lemon juice, 1 cup cucumber, ¾ cup tomatoes, ½ cup red onion, 1 cup chickpeas, 1 1/3 cups quinoa, 3 tablespoons hemp seeds (if using), and 1/3 cup cilantro. Cover and refrigerate for up to 5 days.
For serving: If using jars, invert the jar and shake it over a medium bowl. Mix to combine. Add salt, pepper, and more lemon juice to taste. If you skip the jars, combine the salad and dressing in a large bowl instead and add salt and pepper to taste.
how to serve High-Protein Chickpea Quinoa Salad
Serve this salad chilled or at room temperature. It can be a main dish or a side dish. Pair it with grilled chicken or fish for a complete meal, or enjoy it on its own for a light lunch.
how to store High-Protein Chickpea Quinoa Salad
Store any leftovers in an airtight container in the refrigerator. It can last up to 5 days. The flavors may improve as it sits, so it’s perfect for meal prep!
tips to make High-Protein Chickpea Quinoa Salad
- Use fresh ingredients for the best taste.
- Feel free to adjust the spices and lemon juice to suit your taste.
- If you want a bit more crunch, consider adding nuts or seeds Topping the salad with avocado can add creaminess.
variation
If you want to mix it up, try adding roasted vegetables, bell peppers, or feta cheese. You can also switch out the chickpeas for black beans or lentils for a different flavor.
FAQs
1. Can I make this salad ahead of time?
Yes! This salad stores well in the refrigerator for up to 5 days, making it great for meal prep.
2. Is this salad suitable for vegans?
Yes, all the ingredients in this salad are plant-based, making it perfect for vegans.
3. What can I substitute for quinoa?
You can use other grains like brown rice, farro, or bulgur as a substitute for quinoa. Just make sure to adjust the cooking times as needed.
High-Protein Chickpea Quinoa Salad
Ingredients
For the Salad
- 30 ounces chickpeas (2 (15-ounce) cans, drained, and rinsed or 3 cups cooked)
- 1 cup dry quinoa (or 4 cups cooked)
- 5 medium Roma tomatoes (diced, about 8 ounces)
- 1 long English cucumber (diced, about 3 cups)
- 1.5 cups diced red onion (about 1 medium)
- 1/2 cup hemp seeds (or hearts, optional)
- 1 cup chopped fresh cilantro
For the Dressing
- 1/4 cup plus 1/2 tablespoon extra-virgin olive oil (plus more for drizzling)
- 1/4 cup plus 3 tablespoons lemon juice (about 3 medium lemons)
- Dash of paprika (optional)
- Dash of garlic powder (optional)
Instructions
Roasting Chickpeas
- Preheat the oven to 425ºF. Rub the chickpeas between layers of a kitchen or paper towel to dry.
- Transfer them to a large bowl. Add a generous dash of paprika, garlic powder, and salt, plus a drizzle of olive oil. Toss until evenly coated.
- Place them on a large rimmed baking sheet in a single layer. Roast for 15 minutes.
- Change the oven setting to broil and cook for about 3 minutes more, or until crispy.
Cooking Quinoa
- Follow the directions on the packet to cook the quinoa. Set aside for 5 minutes, then fluff with a fork.
- Transfer to a large rimmed dish to cool.
Preparing Tomatoes
- Transfer the chopped tomatoes to a strainer. Add a generous dash of salt and toss until evenly coated.
- Set aside to drain. Toss the tomatoes to remove excess liquid.
Assembly
- If you want to make individual jars, place 3 (32-ounce) Mason jars in a row.
- To each jar, add 1 ½ tablespoons olive oil, salt and pepper to taste, 2 tablespoons plus 1 teaspoon lemon juice, 1 cup cucumber, ¾ cup tomatoes, ½ cup red onion, 1 cup chickpeas, 1 1/3 cups quinoa, 3 tablespoons hemp seeds (if using), and 1/3 cup cilantro. Cover and refrigerate for up to 5 days.
- If using jars, invert the jar and shake it over a medium bowl to mix. Add salt, pepper, and more lemon juice to taste. If you skip the jars, combine the salad and dressing in a large bowl instead and add salt and pepper to taste.