Mediterranean Chickpea Quinoa Salad

Summer is almost here – and we all want to make the most of the weather rather than being stuck in the kitchen.

This recipe is a perfect filling, yet refreshing salad you can whip up in no time.

It’s easy to make and doesn’t use any crazy ingredients. It’s also super easy to make ahead of time and keep in the refrigerator.

Whether you want a filling lunch or dinner, this salad is full of simple nutrient dense foods.

Health Benefits — Mediterranean Chickpea Quinoa Salad

Quinoa is one of the most popular health foods — and for good reason.

It’s one of the only plant foods that contain all nine essential amino acids, making it a complete protein.

It’s perfect for vegans and people reducing their meat intake who struggle to get all the amino acids.

As a bonus, it’s gluten-free and has a low glycemic index. This is important for keeping blood sugar levels low.

Quinoa is also high in fiber and contains important minerals. These include magnesium, potassium, zinc, and iron Many of us don’t get enough of these particular minerals.

There aren’t many studies that look specifically at quinoa. However, one study found that eating quinoa instead of gluten-free breads and pastas dramatically reduced blood sugar and triglyceride levels (1).

Sold yet?

There are also plenty of other good foods in this recipe. Chickpeas are another great food to eat regularly even if you’re a meat eater.

They are high in protein and contain almost all the essential amino acids, except for methionine.

They’re also rich in fiber, healthy unsaturated fats and a variety of minerals. These include calcium, magnesium, phosphorus, and potassium.

In one study, those who ate chickpeas regularly were 53% less likely to be obese. They also reported lower body mass index and weight circumferences (2).

Another study found that people who ate chickpeas daily felt fuller and ate less junk food, compared to those who didn’t (3).

And we could go on…

  • Spinach contains lots of vitamin C, vitamin K, folic acid, iron and, calcium
  • Parsley is a great source of vitamin A and vitamin C
  • Almonds have been shown to help reduce LDL cholesterol and help weight loss…

In short – you’ll be eating a lot of good, nutritious foods.

Want to Make it Your Own?

As I’ve mentioned, this salad is really versatile.

If you’re not a big fan of quinoa, try it using with other grains, like brown rice or bulgur wheat.

Most cooked grains work instead of quinoa, so go experiment!

If you pack for lunch, it may be worth having extra oil or balsamic vinegar on hand in case the quinoa soaks it all up. But it’ll still taste great without the extra splash.

Without further ado, let’s get started.

DifficultyBeginner

Yields2 Servings
Prep Time10 minsCook Time15 minsTotal Time25 mins

For the Dressing
 2 tbsp extra virgin olive oil
 1 tbsp balsamic vinegar
 1 tsp smoked paprika
 ½ tsp salt
 ¼ tsp black pepper
For the Salad
 185 g cooked quinoa
 90 g cooked chickpeas
 15 g mint, copped
 15 g parsley, chopped
 40 g spinach, chopped
 25 g feta cheese, crumbled
 25 g toasted almonds, chopped

1

In a medium size pot, add the water and bring to a boil. Cover, reduce heat and simmer for 15 minutes. Remove from heat, uncover and let stand for 10 – 15 minutes. Fluff with a fork.

2

While quinoa is cooking, whisk together the dressing. Add all of the salad ingredients and mix to combine.

Nutrition Facts

Serving Size 2

Servings 2


Amount Per Serving
Calories 428
% Daily Value *
Total Fat 25g39%
Saturated Fat 5g25%
Cholesterol 11mg4%
Sodium 729mg31%
Potassium 583mg17%
Total Carbohydrate 39g13%
Dietary Fiber 9g36%
Sugars 5g
Protein 14g29%

Vitamin A 135%
Vitamin C 22%
Calcium 17%
Iron 26%
Vitamin D 0%
Vitamin E 45%
Vitamin K 257%
Thiamin 20%
Riboflavin 40%
Niacin 11%
Vitamin B6 24%
Folate 44%
Vitamin B12 9%
Pantothenic Acid 13%
Phosphorus 48%
Magnesium 45%
Zinc 34%
Selenium 13%
Copper 58%
Manganese 88%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

For the Dressing
 2 tbsp extra virgin olive oil
 1 tbsp balsamic vinegar
 1 tsp smoked paprika
 ½ tsp salt
 ¼ tsp black pepper
For the Salad
 185 g cooked quinoa
 90 g cooked chickpeas
 15 g mint, copped
 15 g parsley, chopped
 40 g spinach, chopped
 25 g feta cheese, crumbled
 25 g toasted almonds, chopped

Directions

1

In a medium size pot, add the water and bring to a boil. Cover, reduce heat and simmer for 15 minutes. Remove from heat, uncover and let stand for 10 – 15 minutes. Fluff with a fork.

2

While quinoa is cooking, whisk together the dressing. Add all of the salad ingredients and mix to combine.

Chickpea Quinoa Salad

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