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Mediterranean Quinoa Salad with Chickpeas

The perfect recipe for a refreshing quinoa salad, rich in protein and fiber. A balanced combination of crunchy vegetables, creamy feta and lemon dressing.

Prep time
12 min
Cook time
15 min
Total time
27 min
Servings
4

Recipe

Base

Quinoa, uncooked
180 g
Water
360 ml
Salt, table, iodized
1 pinch
Salt, table, iodized
0.5 tsp
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
400 g

Vegetables and add-ins

Cucumber, with peel, raw
1 medium
Peppers, bell, red, raw
1 medium
Tomatoes, grape, raw
250 g
Onions, red, raw
1 medium
Parsley, fresh
50 g
MINT
20 g
Cheese, feta, whole milk, crumbled
150 g

Dressing

Oil, olive, extra virgin
80 ml
Lemon juice, raw
60 ml
Vinegar, cider
1 tsp
Garlic, raw
2 clove
Spices, caraway seed
0.5 tsp
Spices, pepper, black
0.25 tsp

Per servingTotal
Calories:632.1 kcal2528.2 kcal
Protein:21 g83.8 g
Carbohydrates:64.2 g256.8 g
Fiber:12.8 g51.2 g
Water:393.5 ml1574 ml
Fat:33.5 g133.9 g
Micronutrients
Sugar:4.6 g18.4 g
Saturated fat:8.5 g33.9 g
Cholesterol:33.4 mg133.5 mg
Sodium:922.6 mg3690.2 mg
Potassium:907.9 mg3631.6 mg
Calcium:299 mg1195.9 mg
Iron:4.9 mg19.6 mg
Magnesium:157.9 mg631.4 mg
Zinc:3.8 mg15.2 mg
Phosphorus:488 mg1951.9 mg
Vitamin C:82.7 mg330.7 mg
Vitamin A:151 µg604 µg
Vitamin D:0.2 µg0.6 µg
Vitamin B12:0.6 µg2.5 µg

Instructions

1
Rinse the quinoa thoroughly under cold water in a strainer to remove the bitterness (saponins). In a saucepan, combine the quinoa, water and a pinch of salt. Bring to a boil, then reduce the heat, cover and cook for 15 minutes, until the water has evaporated. Remove from heat and let it rest, covered, for another 5 minutes. Then fluff it with a fork and let it cool.
2
While the quinoa is cooling, cut the cucumber, bell pepper, tomato and onion into evenly small pieces. Finely chop the herbs (parsley and mint). If you want a milder onion flavor, you can soak it in ice-cold water for 10 minutes and then drain.
3
In a small jar or bowl, mix the olive oil, lemon juice, wine vinegar, pressed garlic, cumin, salt and pepper. Mix well or shake to form an emulsion.
4
Pour the cooled quinoa, drained chickpeas and all the chopped vegetables and herbs into a large bowl. Drizzle with the prepared dressing and gently mix so the flavors combine.
5
Finally, fold in the crumbled feta cheese (this way it will stay in chunks and won't turn into mush). Add more salt or pepper if needed. For the best flavor, let the salad sit in the refrigerator for 20 minutes before serving.

Nutritional benefits

Thanks to its high content of dietary fiber and complete proteins from quinoa, this dish supports long-lasting satiety and stable blood sugar levels.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.