Craving a burst of Mediterranean flavor? This High-Protein Zesty Quinoa Salad with Chickpeas is your answer! Packed with plant-based protein and fiber, it's perfect for easy meal prep or a quick lunch.
This healthy Mediterranean-inspired salad is a refreshing mix of hearty grains and legumes, colorful veggies tossed in a tangy dressing made with olive oil and lime juice.
Enjoy it alone, stuffed in tortillas or wraps, or as a side dish at your next picnic or potluck.
I'm obsessed with quinoa! It's a protein powerhouse that's so versatile. From quinoa fritters and overnight quinoa to even making quinoa tortillas, I'm always finding new ways to enjoy it.
This zesty quinoa salad with chickpeas is another favorite. The fluffy quinoa pairs perfectly with the creamy chickpeas, while the crunchy cucumbers, salty kalamata olives, juicy tomatoes, and rich avocado add the perfect balance of textures and flavors. It's a wholesome salad that's equally delicious as a side dish or a light yet nourishing lunch or dinner.
To add a creamy touch, I love to pair it with my sour cream and chive dip or my homemade cream cheese.
Looking for more vegan high-protein salad recipes? Try my roasted pumpkin quinoa chickpea salad, cold pasta salad, chickpea arugula quinoa salad, or my chickpea tuna salad next!
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Why You'll Love This Recipe
- Quick and easy: Perfect for busy weeknights or weekend gatherings.
- Nutritious: This Mediterranean salad is loaded with plant-based protein, fiber, vitamins, and minerals making it a healthy choice for any occasion.
- Diet-friendly: Vegan, vegetarian, dairy-free, gluten-free, and meat-free.
- Customizable: You can add your favorite proteins, veggies, or grains for a personalized touch.
Ingredients
For the salad
- Cooked quinoa: A gluten-free grain packed with protein and fiber, providing a hearty base for the salad.
- Cooked chickpeas (garbanzo beans): A legume rich in protein and fiber, adding a creamy texture and satisfying crunch.
- Avocado: Creamy and flavorful, providing healthy fats and essential nutrients. Choose a ripe avocado without dark spots.
- Kalamata olives: Salty and tangy, offering a burst of Mediterranean flavor. Swap them with green or black olives.
- Red onion: Adds a sharp, slightly sweet flavor and a crunchy texture. You can use yellow or green onion if you prefer.
- Cucumber: Refreshing and hydrating, providing a crisp contrast to the other ingredients.
- Tomatoes: Juicy and flavorful, adding sweetness and a burst of vitamins. You can use cherry or grape tomatoes as an alternative.
- Green peppers: I used shishito papers but feel free to use green bell peppers, jalapeños, or any mild pepper of your choice.
For the dressing
- Extra virgin olive oil: Provides healthy fats and a rich flavor base for the dressing.
- Lime: Provides a zesty, citrusy kick that brightens up the salad and balances the flavors.
- Mustard: Adds tanginess and helps to emulsify the dressing.
- Salt and spices (garlic powder, oregano, and ground cumin): Add savory depth, aromatic herbs, and a hint of earthiness to the dressing.
How To Make Zesty Quinoa Salad With Chickpeas
Cook quinoa & prepare chickpeas. Follow the package instructions to cook the quinoa. Let it cool completely. Let it cool completely before using. For best results, cook the quinoa a day in advance and refrigerate. You can use either homemade or canned chickpeas. If using canned, drain and rinse them.
Chop the vegetables. Dice all the vegetables into small, bite-sized pieces.
Make the dressing. Mix all the salad dressing ingredients in a small container or jar.
Assemble the salad. In a large bowl, combine the cooled quinoa, chickpeas, chopped vegetables, and salad dressing. Toss everything together until well mixed. Serve chilled as a side dish or a light lunch or dinner.
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.
Storage
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
How To Cook Quinoa
To cook quinoa on the stovetop, rinse it under cold water, drain, then combine 1 cup of quinoa with 2 cups of water in a pot. Bring to a boil, reduce to a simmer, cover, and cook for about 15 minutes until the quinoa is fluffy and the water is absorbed.
Variations
- Add greens: Mix in some fresh spinach, kale, or arugula for extra nutrients and a pop of green.
- Different beans: Swap chickpeas with black beans or white beans for a different texture and flavor.
- Nuts and seeds: Add a crunch with toasted almonds, sunflower seeds, or pumpkin seeds.
- Herbs: Mix in fresh herbs like parsley, cilantro, or mint to enhance the Mediterranean flavors.
- Spicy kick: Add a bit of chopped jalapeño or red pepper flakes for some heat.
Top Tips
- Cook quinoa in advance: Prepare the quinoa the night before and refrigerate it to ensure it's cool and to save time.
- Use fresh ingredients: Use fresh ingredients for optimal flavor.
- Taste as you go: Adjust the seasoning to your preference.
Serving Sugesstions
- Top with vegan burrata cheese for added creaminess.
- Serve with zucchini fritters or potato latkes for a crispy side.
- Add a dollop of cashew sour cream or oil-free ranch dressing for extra flavor.
- Pair with lentil tofu bites for a protein-packed boost.
Frequently Asked Questions (FAQ's)
I used white quinoa for this salad, but you can also use red, black, or tricolor quinoa. Each type adds a slightly different texture and flavor, so choose according to your preference.
Absolutely! You can substitute chickpeas with black beans, white beans, or any other bean you prefer.
Yes, this salad is naturally gluten-free.
Brown rice, couscous, or millet are good alternatives for quinoa in this recipe.
More Vegan Salad Recipes To Try
- Crunchy cucumber and vinegar salad
- Fresh apricot salad
- Low-calorie butter lettuce salad
- Spinach strawberry walnut salad
- Antioxidant power green salad
- Brown rice quinoa salad
- Cucumber and carrot salad
- Mediterranean black bean corn avocado salad
📖 Recipe
Mediterranean Zesty Quinoa Salad with Chickpeas (High-Protein)
Equipment
- Knife
- Cutting board
- Saucepan
- Big bowl
- Small container or jar
- Spoon
Ingredients
For the salad
- 2 cups cooked quinoa
- 1 cup cooked chickpeas
- 1 avocado diced
- ½ cup Kalamata olives pitted, sliced
- ½ cup red onion chopped
- 1 cup fresh cucumber sliced (1 English cucumber)
- 1 + ½ cup diced tomatoes or cherry/grape tomatoes
- ½ cup sliced shishito peppers or green bell pepper
For the dressing
- 3 tablespoons olive oil extra virgin
- 1 teaspoon mustard
- 3 tablespoons lime juice freshly squeezed
- ½ teaspoon salt or to taste
- ¼ teaspoon each dry oregano, garlic powder, ground cumin
Instructions
- Follow the package instructions to cook the quinoa. Let it cool completely. Let it cool completely before using. For best results, cook the quinoa a day in advance and refrigerate. You can use either homemade or canned chickpeas. If using canned, drain and rinse them.2 cups cooked quinoa, 1 cup cooked chickpeas
- Dice all the vegetables into small, bite-sized pieces.1 avocado, ½ cup Kalamata olives, ½ cup red onion, 1 cup fresh cucumber, 1 + ½ cup diced tomatoes, ½ cup sliced shishito peppers
- Mix all the salad dressing ingredients in a small container or jar.3 tablespoons olive oil, 1 teaspoon mustard, 3 tablespoons lime juice, ½ teaspoon salt, ¼ teaspoon each dry oregano, garlic powder, ground cumin
- In a large bowl, combine the cooled quinoa, chickpeas, chopped vegetables, and salad dressing. Toss everything together until well mixed. Serve chilled as a side dish or a light lunch or dinner.
Notes
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- To cook quinoa on the stovetop, rinse it under cold water, drain, then combine 1 cup of quinoa with 2 cups of water in a pot. Bring to a boil, reduce to a simmer, cover, and cook for about 15 minutes until the quinoa is fluffy and the water is absorbed.
- Prepare the quinoa the night before and refrigerate it to ensure it's cool and to save time.
- Use fresh ingredients for optimal flavor and adjust seasonings to your preference.
-
See the post above for more tips and recipe variations.
Nutrition
If you try this zest quinoa chickpea 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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Emily says
This fresh and delicious salad is an instant favorite, thank you for sharing the recipe! It's bursting with flavor and textures, I can't wait to make it again!
Marinela says
I'm happy to hear that it became one of your favorites Emily. Thank you for your lovely comment.
Kayla DiMaggio says
This quinoa salad was so refreshing! I love how healthy I felt eating it!
Marinela says
Ohh, I'm so glad to hear that Kayla! Thank you for sharing this lovely feedback with us.
Lucy says
This is such a quick and easy yet healthy salad, packed full of flavour! Thank you!
Marinela says
I'm so pleased you loved it, Lucy. Thank you for sharing your thoughts with us.
Anaiah says
I am loving all of the freshness in this salad and range of nutritious vegetables! It's so delicious and the quinoa helps to make it more filling. I especially loved the kalamata olives and shishito peppers in this!
Marinela says
I'm so happy to hear that Anaiah, thanks for taking the time to share your thoughts with us.
Julia says
This made such a lovely lunchtime salad and it was easy to take to work in a lunch box. Great taste with the spices and lovely texture from all the vegetables. I'll be making this again.
Marinela says
I'm so glad you liked this quinoa salad recipe, Julia. Yes, it's easy to store in a lunch box, great for work or traveling. Thanks for your lovely feedback.
Choclette says
Healthy salads like this are just the best. Fresh, colourful and tasty. Love your addition of quinoa.
Marinela says
Totally agree with you Choclette, thanks for commenting.