Cooking Time
20 Mins
Category
lunch
Mediterranean Chickpea and Quinoa Salad
Why it helps
Chickpeas and quinoa together provide plant-based protein and fibre, which can contribute to steadier blood sugar levels and longer-lasting fullness. Quinoa is a lower glycaemic whole grain and also supplies magnesium. Fresh vegetables add fibre and vitamin C, and the olive oil dressing provides healthy monounsaturated fats. This combination fits well into a balanced lunch pattern that supports sustained energy through the afternoon.
Ingredients
3/4 cup dry quinoa, rinsed
1 1/2 cups water
1 can (400g) chickpeas, drained and rinsed
1 cup cucumber, diced
1 cup cherry tomatoes, halved
1/2 red bell pepper, diced
1/4 red onion, thinly sliced
1/3 cup feta cheese, crumbled (optional)
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
1/2 teaspoon dried oregano
Salt, to taste
Black pepper, to taste
Methods
Add the quinoa and water to a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until the water is absorbed.
Fluff the cooked quinoa with a fork and let it cool slightly.
In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, red bell pepper, and red onion.
Add the cooled quinoa to the bowl and toss gently.
In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
Pour the dressing over the salad and toss to combine.
Sprinkle the feta cheese on top, if using.
Serve immediately, or chill in the fridge for a make-ahead lunch.