Chickpea Arugula Quinoa Salad is the ultimate high-protein vegan dish that's light yet hearty, naturally gluten-free, and full of plant-based protein.
Tossed in a tangy lemon tahini dressing, it's perfect for meal prep and ideal for a quick lunch, dinner, or side.
Chickpea arugula quinoa salad is one of my go-to recipes; it's fresh, flavorful, and packed with plant-based protein.
Made with fluffy tri-color quinoa, peppery arugula, chickpeas, red onion, crunchy pumpkin seeds, and a creamy lemon tahini dressing, it's got the perfect balance of texture and taste.
I especially love enjoying it after a good workout; it's hearty, filling, and keeps me energized. If you've tried my avocado quinoa salad or brown rice and quinoa salad, you'll love this one too. It's another favorite from my simple salad recipes.
Ready to meal prep a salad you'll look forward to eating? Let's make it!
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🥬Ingredients
- Quinoa: I used tri-color quinoa for a pop of color and texture, but white quinoa works just as well if that's what you have on hand.
- Arugula: Be sure to use fresh, crisp arugula, not wilted, for the best flavor and texture.
- Chickpeas: Canned or cooked chickpeas are perfect here, but you can easily swap them with kidney beans or cooked lentils.
- Onion: Red onion adds a nice sharp bite, but yellow onion works fine as an alternative.
- Pumpkin seeds: These add a lovely crunch, but feel free to use any toasted seeds or chopped nuts you like.
- Lemon tahini dressing: We'll start with a batch of my creamy lemon garlic tahini dressing, then enhance it with an extra splash of olive oil and a bit more fresh lemon juice for added richness and brightness.
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
🔪How To Make Chickpea Arugula Quinoa Salad
- Cook the quinoa: Rinse 1 cup of quinoa (I used tri-color) under cold water. Add it to a pot with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat, cover, and simmer for 15 minutes, or until the quinoa is fluffy and the water is absorbed. Let it cool.
- Make the lemon tahini dressing: In a small bowl, whisk together tahini, lemon juice, garlic, olive oil, maple syrup, salt, and black pepper until smooth and combined.
- Prepare the veggies and extras: While the quinoa cools, rinse and drain 1 can of chickpeas. Wash and dry 2 big handfuls of fresh arugula. Thinly slice ¼ of a red onion. Measure out 2-3 tablespoons of pumpkin seeds (toast them for extra flavor, if you like).
- Assemble the salad: In a large bowl, combine the cooked quinoa, chickpeas, arugula, sliced onion, and pumpkin seeds. Drizzle with the lemon tahini dressing. Gently toss everything together until coated in the dressing. Taste and adjust seasoning if needed.
📋Variations
- Swap arugula with spinach, kale, or a mix of greens.
- Add roasted veggies like sweet potato, bell pepper, or zucchini.
- Mix in kalamata olives and sun-dried tomatoes for a Mediterranean twist.
- Boost protein with baked tofu, tempeh, or a scoop of hummus.
- Use sunflower seeds, hemp hearts, or chopped nuts instead of pumpkin seeds.
💡Marinela's Tips
- Let quinoa cool completely before mixing; it keeps the arugula crisp and prevents sogginess.
- Fluff the quinoa with a fork after cooking to keep it light and airy, not mushy.
- Toast your seeds in a dry pan for 2-3 minutes to bring out extra crunch and nutty flavor.
- Taste and adjust; a pinch more salt, lemon, or garlic can brighten the whole bowl.
❓Frequently Asked Questions (FAQ's)
Absolutely! This quinoa salad is perfect for meal prep-store it in the fridge for up to 3 days. For best results, keep the dressing separate until ready to eat.
Yes, this salad is naturally gluten-free since quinoa is a gluten-free grain alternative. Always check labels on store-bought tahini or condiments to be sure.
Definitely! Baby spinach, chopped kale, or even romaine lettuce are great alternatives to arugula in this salad recipe.
🧀Serving Suggestions
This quinoa and arugula salad is super versatile and pairs perfectly with a variety of dishes. Here are my favorite ways to enjoy it:
- Serve alongside my red lentil patties or chickpea fritters for a satisfying, high-protein meal.
- Top it with cashew tofu ricotta or creamy plant-based burrata for extra richness.
- Add a handful of lentil tofu cubes for a non-soy protein boost.
- Enjoy it with a side of cashew cheddar cheese for a flavorful contrast.
🥗Easy Salad Recipes
- Beet cucumber red onion salad
- Baby spinach and arugula salad
- Quinoa pumpkin salad
- Egg-free potato salad
- Roasted pumpkin beetroot salad
- Tomato cucumber salad
- Avocado corn and black bean salad
📖 Recipe
Chickpea Arugula Quinoa Salad
Equipment
- 1 Saucepan
- 1 Large salad bowl
Ingredients
For the salad
- 1 cup quinoa
- 3 cups arugula
- 1 cup cooked chickpeas
- 1 red onion diced (~½ cup)
- ¼ cup pumpkin seeds toasted
For the dressing
- ⅓ cup tahini
- ¼ cup 2 tablespoons lemon juice freshly squeezed
- 1 small garlic clove minced
- 2 tablespoons olive oil extra virgin
- 2 teaspoons pure maple syrup
- ¾ teaspoon salt adjust to taste
- 1 pinch black pepper
- 3 tablespoons water
Instructions
- Rinse quinoa under cold water. Add to a pot with 2 cups of water and a pinch of salt. Bring to a boil, reduce the heat, cover, and simmer for about 15 minutes. Remove from heat, fluff with a fork, and let it cool.
- In a small bowl or jar, whisk together all the dressing ingredients until smooth and creamy.
- While the quinoa cools, rinse the chickpeas, wash and dry the arugula, slice the red onion, and toast the pumpkin seeds.
- In a large bowl, combine cooked quinoa, arugula, chickpeas, onion, and pumpkin seeds. Pour over the lemon tahini dressing.
- Gently toss everything together until well coated. Taste and adjust seasoning if needed. Serve fresh or chilled.
Notes
- You can use white quinoa if you don't have tri-color-it works just as well!
- Swap arugula with spinach or baby kale if preferred.
- To toast pumpkin seeds, simply heat them in a dry skillet over medium heat for 3-5 minutes, stirring often, until golden and fragrant.
- Store the salad in an airtight container in the fridge for up to 3 days. For the best texture, keep the dressing separate and mix just before serving
Nutrition
If you try chickpea arugula quinoa salad, let me know! Leave a comment, rate it, and don't forget to tag a photo @go_eatgreen on Instagram.
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