Quinoa and Chickpea Salad
This quinoa and chickpea salad recipe is a refreshing and nutritious salad and perfect for summer! Packed with protein, fiber, and a variety of vitamins and minerals, it’s a great plant-based option for a light meal or side dish.
Ingredients:
- 1 cup quinoa
- 1 can chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 red onion, finely chopped
- 1/2 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup feta cheese (optional)
Dressing:
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions:
- Cook the Quinoa: Rinse quinoa under cold water. In a medium saucepan, combine quinoa and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until water is absorbed and quinoa is tender. Fluff with a fork and let cool.
- Prepare the Dressing: In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, salt, and pepper.
- Combine Ingredients: In a large bowl, combine cooked quinoa, chickpeas, cucumber, bell pepper, red onion, cherry tomatoes, parsley, and mint. Pour dressing over the salad and toss to combine. Sprinkle with feta cheese, if using.
- Chill and Serve: Let the salad sit in the refrigerator for at least 30 minutes before serving to allow the flavors to meld together. Enjoy chilled.
For Added Protein: To boost the protein content of this salad, you can add grilled chicken breast, shrimp, or tofu. Simply cook your preferred protein source and add it to the salad before tossing with the dressing. Another option is to add a hard-boiled egg or some extra chickpeas.
Nutrition Facts (per serving):
- Calories: 320
- Protein: 9g
- Carbohydrates: 41g
- Dietary Fiber: 8g
- Sugars: 6g
- Total Fat: 14g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 300mg
- Vitamin A: 20% DV
- Vitamin C: 60% DV
- Calcium: 8% DV
- Iron: 15% DV
This Quinoa and Chickpea Salad is perfect for meal prep, picnics, or a healthy lunch on a hot summer day. It’s versatile, so feel free to add your favorite vegetables or protein sources to make it your own!
Enjoy this delicious and healthy recipe, and stay tuned for more nutritious meal ideas from Fit Appeal Studios.
Stay vibrant and healthy!
Coach Tanya
(For nutrition coaching, visit Fit-appeal.com/nutrition-coaching-lewisville)
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