Mediterranean Chickpea and Quinoa Salad

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