Quinoa Salad
This quinoa salad is a fresh, protein-packed dish loaded with crunchy vegetables, chickpeas, and a bold lemon-garlic dressing. Naturally vegan and gluten-free, it’s perfect for lunch, meal prep, or picnics, and it actually tastes amazing!
Ingredients
For the quinoa base
- 1 cup uncooked quinoa rinsed well to remove bitterness
- 2 cups water for cooking quinoa
- 15 oz canned chickpeas rinsed and drained, or use 1.5 cups cooked
- 1 medium cucumber seeded and chopped
- 1 medium red bell pepper chopped
- 0.75 cup finely chopped red onion from one small onion
- 1 cup chopped flat-leaf parsley packed from one bunch
For the dressing
- 0.25 cup extra-virgin olive oil
- 0.25 cup fresh lemon juice from 2–3 lemons
- 1 tbsp red wine vinegar adds depth
- 2 cloves garlic finely minced or pressed
- 0.5 tsp fine sea salt
- Freshly ground black pepper to taste
Instructions
- Rinse quinoa thoroughly in a fine-mesh strainer. Add quinoa and water to a saucepan, bring to a boil, then reduce heat and simmer for 15 minutes. Remove from heat, cover, and let rest for 5 minutes.
- While quinoa cooks, chop cucumber, bell pepper, red onion, and parsley. Place in a large bowl with chickpeas.
- In a small bowl, whisk together olive oil, lemon juice, vinegar, garlic, and salt until well blended.
- Fluff cooled quinoa with a fork. Add to the vegetable and chickpea mix. Pour in dressing and toss gently to combine.
- Season with freshly ground black pepper. Taste and adjust with more salt or lemon juice as needed.
- Let the salad sit for 5–10 minutes to allow flavors to meld.
- Store leftovers in an airtight container in the fridge for up to 4 days. Serve chilled or at room temperature.
Notes
Rinsing quinoa is essential to remove bitterness. Let quinoa cool completely before mixing to keep veggies crisp. This salad is excellent for make-ahead lunches as it improves in flavor over time. Add grilled chicken or tofu to make it a full meal, or sprinkle with dairy-free feta for extra flavor.
| Nutrient | Amount | % Daily Value |
| Calories | 205 | — |
| Total Fat | 9.4g | 12% |
| Saturated Fat | 1.3g | — |
| Trans Fat | 0g | — |
| Polyunsaturated Fat | 1.8g | — |
| Monounsaturated Fat | 5.5g | — |
| Cholesterol | 0mg | 0% |
| Sodium | 217.9mg | 9% |
| Total Carbohydrates | 25.9g | 9% |
| Dietary Fiber | 4.6g | 17% |
| Sugars | 3.4g | — |
| Protein | 6.1g | 12% |
| Vitamin A | — | 6% |
| Vitamin C | — | 38% |
| Calcium | — | 4% |
| Iron | — | 11% |
| Vitamin D | — | 0% |
| Magnesium | — | 15% |
| Potassium | — | 7% |
| Zinc | — | 10% |
| Phosphorus | — | 12% |
| Thiamin (B1) | — | 10% |
| Riboflavin (B2) | — | 9% |
| Niacin (B3) | — | 4% |
| Vitamin B6 | — | 14% |
| Folic Acid (B9) | — | 20% |
| Vitamin B12 | — | 0% |
| Vitamin E | — | 6% |
| Vitamin K | — | 164% |