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Main mealMain CourseMediterraneanVegetarianBalancedLegumesGrains & porridges€€€

Mediterranean Quinoa Salad with Chickpeas

Name: Mediterranean Quinoa Salad with Chickpeas
Prep time: 12 min
Cook time: 15 min
Total time: 27 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 180 g Quinoa, uncooked; 360 ml Water; 1 pinch Salt, table, iodized; 0.5 tsp Salt, table, iodized; 400 g Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed; 1 medium Cucumber, with peel, raw; 1 medium Peppers, bell, red, raw; 250 g Tomatoes, grape, raw; 1 medium Onions, red, raw; 50 g Parsley, fresh; 20 g MINT; 150 g Cheese, feta, whole milk, crumbled; 80 ml Oil, olive, extra virgin; 60 ml Lemon juice, raw; 1 tsp Vinegar, cider; 2 clove Garlic, raw; 0.5 tsp Spices, caraway seed; 0.25 tsp Spices, pepper, black

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 time12 min

Cook time15 min

Total time27 min

Servings4

Recipe

Base

Quinoa, uncooked180 gWater360 mlSalt, table, iodized1 pinchSalt, table, iodized0.5 tspChickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed400 g

Vegetables and add-ins

Cucumber, with peel, raw1 mediumPeppers, bell, red, raw1 mediumTomatoes, grape, raw250 gOnions, red, raw1 mediumParsley, fresh50 gMINT20 gCheese, feta, whole milk, crumbled150 g

Dressing

Oil, olive, extra virgin80 mlLemon juice, raw60 mlVinegar, cider1 tspGarlic, raw2 cloveSpices, caraway seed0.5 tspSpices, pepper, black0.25 tsp

Medium-sized saucepanFine strainerLarge salad bowlSmall bowl for the dressing (or a small jar with a lid)Sharp knife and cutting board

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:926.4 mg3705.7 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

1Rinse 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.
2While 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.
3In 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.
4Pour 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.
5Finally, 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.