Vegan Mediterranean Quinoa Salad with Chickpeas
Mediterranean Quinoa Salad with chickpeas: Toss quinoa, bell peppers, cranberries, and lime dressing for a nutrients-dense protein-packed crunch.
Ingredients
Ingredients for 6 Servings of Vegan Mediterranean Quinoa Salad with Chickpeas
- 1½ cups dry quinoa will cook up to about 4.5 cups cooked quinoa
- 1 can (15 oz) cooked chickpeas (garbanzo beans), drained and rinsed
- 1 cup cherry tomatoes halved
- 1 cup cucumber English or Persian, diced
- ½ cup red onion finely chopped
- ½ cup Kalamata olives pitted and sliced
- 3 tbsp fresh parsley chopped
- 3 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tsp balsamic vinegar optional, but recommended for added depth
- Salt to taste (start with about 1 teaspoon)
- Freshly ground black pepper to taste (about ½ teaspoon)
Optional (if you want to add extras):
- ¼ cup toasted pine nuts or walnuts for crunch
- ½ cup diced red bell pepper for color and sweetness
- 1 small garlic clove minced (for flavor)
- ¼ cup crumbled plant-based feta optional
- ½ tsp dried oregano or za'atar optional for Mediterranean seasoning
Instructions
Vegan Mediterranean Quinoa Salad with Chickpeas — Step-by-Step Instructions
Cook the quinoa:
- Rinse 1½ cups of dry quinoa thoroughly under cold water. In a saucepan, combine quinoa with 3 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until all water is absorbed. Remove from heat and keep covered for 5 minutes. Fluff the quinoa with a fork and allow it to cool to room temperature.
Prepare the chickpeas, chop the vegetables and herbs:
- Drain and rinse one 15-oz can of cooked chickpeas thoroughly. Set aside. Halve 1 cup cherry tomatoes. Dice 1 cup cucumber (English or Persian). Finely chop ½ cup red onion. Slice ½ cup Kalamata olives (pitted). Chop 3 tablespoons fresh parsley. Optionally, add diced red bell pepper or fresh herbs like mint if desired.
Make the dressing and combine:
- In a small bowl or jar, combine: 3 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice, 1 tsp balsamic vinegar (optional but recommended), Salt to taste (start with about 1 tsp), Freshly ground black pepper to taste (about ½ tsp). Whisk or shake well to combine. In a large mixing bowl, add the cooked and cooled quinoa, chickpeas, and chopped vegetables and parsley.
Dress the salad, toss, and adjust seasoning:
- Pour the dressing over the salad mixture. Toss thoroughly to coat all ingredients evenly. Taste and adjust lemon juice, salt, or olive oil as preferred. Optionally, add: ¼ cup toasted pine nuts or walnuts for crunch, or ¼ cup crumbled plant-based feta for extra flavor if desired.
Serve or chill:
- Serve immediately or refrigerate for 1-2 hours to allow flavors to meld. The salad keeps for 3-4 days in the refrigerator when stored covered.
Notes
- Use rinsed quinoa to remove its natural bitterness and ensure a cleaner flavor.
- Cook quinoa properly by simmering with the right water ratio (2:1) and letting it sit covered after cooking to fluff and steam fully.
- Allow cooked quinoa to cool to room temperature before mixing to prevent wilting the fresh vegetables.
- Drain and rinse chickpeas well to reduce excess sodium and improve texture.
- Chop vegetables uniformly for balanced texture and appearance.
- Soaking red onion in cold water for 10-15 minutes can mellow its sharpness if desired.
- Make the dressing fresh with quality extra virgin olive oil and fresh lemon juice for bright, vibrant flavor.
- Toss salad gently but thoroughly to coat all ingredients evenly with the dressing.
- Adjust seasoning after tossing, adding salt, pepper, or lemon juice gradually to taste.
- Add optional toasted nuts or vegan feta for crunch and flavor complexity.
- Refrigerate the salad for 1-2 hours if you want the flavors to meld before serving; the salad can be stored covered in the fridge for up to 3-4 days.
- Serve chilled or at room temperature as a light main or side dish.