Easy Mediterranean Quinoa Salad with Chickpeas (Meatless Meal Prep)

This recipe is a “Gold Standard” for plant-based nutrition, pairing quinoa and chickpeas to create a complete protein source containing all nine essential amino acids. The technical secret to a professional-grade salad is the “fluff and cool” method. By spreading the cooked quinoa onto a baking sheet to cool completely before assembly, we prevent the fresh vegetables from wilting, ensuring the salad remains crisp and crunchy for days rather than becoming a soggy mash.

Recipe Details

• Prep Time: 15 Min
• Cook Time: 15 Min
• Total Time: 30 Min
• Yield: 4 Servings
• Calories: 320 kcal per serving

Ingredients:

The Protein & Grain Base

• 1 cup Quinoa, rinsed thoroughly (Essential to remove bitterness)
• 2 cups Water (or Vegetable Broth for extra flavor)
• 1 can (15 oz) Chickpeas, drained and rinsed

The Mediterranean Crunch

• 1 cup English Cucumber, diced
• 1 cup Cherry Tomatoes, halved
• 1/2 cup Red Bell Pepper, diced
• 1/4 cup Red Onion, finely minced
• 1/4 cup Fresh Parsley, chopped
• 1/2 cup Feta Cheese, crumbled (Optional)

The Vinaigrette

• 3 tbsp Extra Virgin Olive Oil
• 2 tbsp Fresh Lemon Juice
• 1 clove Garlic, minced
• 1 tsp Dried Oregano
• 1/4 tsp Salt & Black Pepper

Preparation Steps:

1. The Steam & Fluff

1. In a medium saucepan, combine the rinsed quinoa and liquid. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until absorbed.
2. Remove from heat and let it sit covered for 5 minutes. Uncover and fluff gently with a fork.

2. The Cooling Phase

3. Spread the fluffy quinoa out on a large plate or baking sheet to cool to room temperature.
4. Professional Necessity: Adding vegetables to hot quinoa will cause them to wilt and lose their crunch. The grain must be cool.

3. The Emulsion

5. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, salt, and pepper.
6. High-quality olive oil acts as the flavor carrier here, bridging the gap between the earthy grain and zesty lemon.

4. The Final Toss

7. In a large mixing bowl, combine the cooled quinoa, chickpeas, cucumber, tomatoes, bell pepper, red onion, and parsley.
8. Pour the vinaigrette over the top and toss gently until every ingredient is lacquered. Fold in the feta cheese last to keep the crumbles intact.

Expert Tips:

• Saponin Removal: You must rinse raw quinoa in a fine-mesh strainer before cooking. This removes saponin, a natural coating that gives unwashed quinoa a soapy, bitter taste.
• Meal Prep Magic: Unlike leafy salads, this dish tastes better the next day as the quinoa absorbs the dressing. It stays fresh in the refrigerator for up to 4 days, making it the perfect lunch prep.