High Protein Quinoa Chickpea Salad

I threw this together on a Tuesday after a long morning run, starving and impatient. The quinoa was bubbling away while I stood at the counter munching cucumber slices, and by the time everything came together, I realized I'd accidentally made something I actually wanted to eat again. It's become my go-to when I need something that feels virtuous but doesn't taste like punishment.

I brought this to a potluck once, mostly because I didn't have time to bake anything. Three people asked for the recipe, and one friend texted me the next day asking if quinoa was supposed to be this good. I didn't have the heart to tell her it's nearly impossible to mess up.

Ingredients

• Quinoa: Rinse it well or it'll taste bitter, a mistake I only made once before learning my lesson.
• Chickpeas: The canned kind works perfectly here, just make sure to rinse them so they don't taste tinny.
• Cherry tomatoes: Halving them releases their juice into the salad, which quietly becomes part of the dressing.
• Cucumber: I like Persian cucumbers because they're crunchier and less watery, but any kind works.
• Fresh parsley or cilantro: This isn't optional, the herbs make the whole thing come alive instead of tasting like cafeteria food.
• Feta cheese: Crumbled, not cubed, it distributes better and you get a little salty hit in every bite.
• Olive oil: Use the good stuff here since it's not being cooked, you'll actually taste it.
• Lemon juice: Fresh only, the bottled kind has a weird sharpness that doesn't blend right.
• Salt and pepper: Don't skip the pepper, it adds a subtle warmth that balances the lemon.

Instructions

Rinse the quinoa:

Hold it under cold running water in a fine mesh strainer for at least 30 seconds. You'll notice the water runs cloudy at first, then clears up.

Cook the quinoa:

Combine it with 2 cups of water or vegetable broth in a medium saucepan and bring to a boil. Lower the heat, cover it, and let it simmer for 15 minutes until the liquid disappears and the grains look fluffy with little spirals.

Prep the vegetables:

While the quinoa cooks, halve your cherry tomatoes, dice the cucumber into small chunks, and chop your herbs roughly. Everything should be bite-sized so you can eat this with a fork without chasing things around the bowl.

Combine everything:

In a large mixing bowl, toss together the cooled quinoa, chickpeas, tomatoes, cucumber, herbs, and crumbled feta. Use your hands if you want, it's easier and more fun.

Make the dressing:

Whisk the olive oil and lemon juice together in a small bowl, then season with salt and pepper. Taste it on a piece of cucumber to make sure it's bright enough.

Dress and toss:

Pour the dressing over the salad and toss gently so everything gets coated. Be gentle with the feta so it doesn't turn into mush.

Serve or chill:

You can eat it right away, but it's honestly better after 30 minutes in the fridge when the flavors settle into each other.

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One summer afternoon, I ate this outside on the porch with a book and a cold glass of sparkling water. The sun was filtering through the trees, and for a few minutes, it felt like I had my life together. That's the kind of meal this is.

Making It Your Own

I've added diced avocado when I had one sitting on the counter getting too ripe, and it made the whole thing creamier and more filling. Roasted red peppers from a jar work too, especially if you want a little smokiness. For a completely different vibe, swap the parsley for fresh mint or basil, it shifts the flavor in a surprising way.

Storing and Serving

This keeps in the fridge for up to three days, though the cucumbers start to get a little softer after the first day. I like to pack it in individual containers for easy lunches, sometimes I'll add the feta and dressing right before eating to keep everything crisp. If you're serving it at a gathering, pile it on a bed of arugula or spinach for a prettier presentation.

What to Serve It With

This salad is filling enough to be a meal on its own, but it also works as a side next to grilled chicken or fish. I've served it at barbecues where it sat next to pasta salads and coleslaw, and it always disappeared first. A crisp white wine or lemon sparkling water makes it feel a little fancy without any extra effort.

• Add a handful of toasted pine nuts or sunflower seeds for crunch.
• Toss in some kalamata olives if you want a brinier, more Mediterranean flavor.
• For meal prep, keep the dressing separate until you're ready to eat.

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This is one of those recipes that makes you look like you tried harder than you did. Keep the ingredients on hand, and you'll never be stuck wondering what to eat for lunch.

Recipe FAQs

→ Is this suitable for meal prep?

Yes, this dish keeps well for 4-5 days when refrigerated in an airtight container. The flavors actually improve as they meld together, making it perfect for batch cooking and weekday lunches.

→ Can I make this vegan?

Absolutely. Simply omit the feta cheese or replace it with a plant-based alternative. You can also add extra vegetables or avocado to maintain the richness and texture.

→ What other grains work instead of quinoa?

Bulgur wheat, couscous, or farro make excellent substitutions. Adjust cooking times according to package instructions since each grain has different requirements.

→ How do I store leftovers?

Store in an airtight container in the refrigerator for up to 5 days. Keep the dressing separate if you prefer a crunchier texture, though the quinoa absorbs flavors beautifully when dressed ahead.

→ Can I add other proteins?

Grilled chicken, shrimp, or tofu work wonderfully. You can also add a hard-boiled egg or increase the chickpea portion for additional plant-based protein.

→ What herbs work best?

Fresh parsley, cilantro, mint, or basil all complement the Mediterranean flavors. Mix and match based on preference—mint and parsley together create a particularly fresh combination.