Mediterranean Chickpea & Quinoa Salad
A protein-rich, vegan Mediterranean salad with quinoa, chickpeas, crisp veggies, herbs, and a lemon-olive oil dressing. Perfect as a light lunch, dinner, or meal prep bowl.
🕒 Time Required
Prep: 10 minutes
Cook: 15 minutes
Total: ~25 minutes
📝 Ingredients
Salad Base
1 cup cooked quinoa
1 cup cooked chickpeas (or canned, drained & rinsed)
1 cup cherry tomatoes, halved
½ cucumber, diced
¼ red onion, thinly sliced
½ red bell pepper, diced
2 tbsp fresh parsley, chopped
2 tbsp fresh mint, chopped
Dressing
3 tbsp olive oil
Juice of 1 lemon
1 garlic clove, minced
½ tsp dried oregano
Salt & pepper to taste
Optional Add-Ins
Kalamata olives, halved
Roasted pumpkin seeds or pine nuts
Avocado slices
👩🍳 Instructions
1️⃣ Prepare Quinoa & Chickpeas
Cook quinoa as per package instructions
Rinse canned chickpeas
2️⃣ Chop Veggies
Dice tomatoes, cucumber, pepper, and slice onion
3️⃣ Make Dressing
Whisk together olive oil, lemon juice, garlic, oregano, salt & pepper
4️⃣ Assemble Salad
In a large bowl, combine quinoa, chickpeas, vegetables, and herbs
Pour dressing over salad and toss gently
Add optional olives, avocado, or seeds
5️⃣ Serve
Serve immediately or chill for 15–20 minutes for flavors to meld
💡 Tips
Use fresh herbs for a vibrant Mediterranean taste
Add roasted vegetables (zucchini, carrot, or eggplant) for more depth
Perfect for meal prep — keeps 2–3 days in fridge
❓ frequently Asked Questions FAQs
Q: Can I make it high-protein?
Yes — add more chickpeas, edamame, or tofu cubes
Q: Can I replace quinoa?
Yes — couscous, farro, or bulgur work well
Q: Can I make it creamy?
Yes — stir in 2–3 tbsp vegan yogurt or tahini to the dressing
🥗 Nutritional Information
Calories: 350 kcal
Protein: 12 g
Carbs: 45 g
Fat: 14 g
Fiber: 10 g