Mediterranean chickpea, quinoa & roasted fennel salad
A light, protein-packed salad with nutty quinoa, sweet roasted fennel, and creamy chickpeas, drizzled with a bright lemon-olive dressing. This Mediterranean dish is perfect as a main or side, combining crunchy textures, fresh herbs, and satisfying flavors without relying on heavy sauces. It’s gluten-free, heart-healthy, and entirely plant-forward.
Prep & Cook Time:
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Ingredients:
Roasted Vegetables & Chickpeas:
1 medium fennel bulb, sliced thin
1 red bell pepper, diced
1 cup cooked chickpeas (or canned, drained & rinsed)
2 tbsp olive oil
1/2 tsp smoked paprika
Salt & pepper to taste
Quinoa Base:
1 cup quinoa, rinsed
2 cups water
Pinch of salt
Lemon-Herb Dressing:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 small garlic clove, minced
1 tbsp chopped fresh parsley
1 tbsp chopped fresh mint
Salt & pepper to taste
Optional Garnishes:
Toasted almonds or pine nuts
Crumbled feta
Lemon zest
Instructions:
1. Cook the Quinoa:
In a saucepan, bring 2 cups water and a pinch of salt to a boil.
Add quinoa, reduce heat, cover, and simmer 15 minutes until fluffy.
Remove from heat and let sit 5 minutes, then fluff with a fork.
2. Roast Fennel & Bell Pepper:
Preheat oven to 200°C (400°F).
Toss fennel, bell pepper, and chickpeas with olive oil, paprika, salt, and pepper.
Spread on a baking sheet and roast 20–25 minutes until tender and lightly caramelized.
3. Prepare Dressing:
In a small bowl, whisk together olive oil, lemon juice, mustard, garlic, parsley, mint, salt, and pepper.
4. Assemble Salad:
In a large bowl, combine quinoa, roasted vegetables, and chickpeas.
Drizzle with dressing and toss gently.
Garnish with nuts, feta, and lemon zest if desired.
Tips & Notes:
Roasting fennel brings out its natural sweetness — don’t skip it!
Quinoa can be cooked ahead of time and chilled for a refreshing version.
Swap chickpeas for roasted white beans for variation.
Nutritional Information
Calories: 310 kcal
Protein: 11 g
Carbs: 42 g
Fat: 12 g
Fiber: 9 g
Sugar: 5 g