Lemony Herb & Chickpea Quinoa Salad
Enjoy a fresh take on lunch with this vibrant, plant-based power salad. Packed with nutty quinoa, crisp garden vegetables, and a zesty dill and mint vinaigrette, this dish offers a satisfying crunch and bright Mediterranean-inspired flavors. It is a nutritionally balanced main course that holds up beautifully in the fridge, making it an ideal choice for meal prep.
- Total Time45 minutes
- Yield2 servings 1x
Ingredients
The Grains & Protein
- ⅔ cup uncooked tricolor quinoa
- 1 ¼ cups water
- 1 can (15 ounces no-salt-added chickpeas, rinsed and drained)
- 4 teaspoons raw (unsalted sunflower seeds)
The Fresh Produce
- ½ large English cucumber (finely diced)
- 1 small red bell pepper (finely diced)
- ½ small red onion (finely diced)
- ⅓ cup chopped fresh dill
- ⅓ cup chopped fresh mint
- 1 large garlic clove (minced)
The Vinaigrette & Seasoning
- 2 tablespoons extra virgin olive oil
- 3 tablespoons fresh lemon juice (from 1 large lemon)
- 1 teaspoon fresh lemon zest
- 2 teaspoons white balsamic vinegar
- ¼ teaspoon ground sumac
- ¼ teaspoon freshly ground black pepper
Instructions
- Rinse and Toast Grains: Thoroughly rinse the quinoa in a fine-mesh sieve under cold running water. Shake off excess water. Place the quinoa in a dry 2-quart pot over medium heat. Toast for 3-4 minutes, stirring constantly, until the grains are dry and smell nutty.
- Simmer the Quinoa: Pour the water into the pot with the toasted quinoa. Increase heat to medium-high to bring to a boil. Reduce heat to medium-low, cover with a tight-fitting lid, and simmer for 12-15 minutes until the liquid is absorbed.
- Fluff and Cool: Remove from heat and let stand, covered, for 10 minutes. Uncover, fluff gently with a fork, and spread onto a plate or baking sheet to cool down.
- Awaken Aromatics: While the quinoa cooks, combine the diced red onion, minced garlic, lemon juice, lemon zest, white balsamic vinegar, sumac, and black pepper in the bottom of a wide mixing bowl. Whisk briefly and let sit. This maceration step softens the onion’s bite and infuses the acid with flavor.
- Toast the Seeds: In a small, dry skillet over medium-low heat, toast the sunflower seeds for 2-3 minutes, tossing frequently until golden. Remove immediately to prevent burning.
- Assemble the Salad: Whisk the olive oil into the lemon juice and onion mixture in the large bowl to complete the vinaigrette. Add the cooled quinoa, rinsed chickpeas, cucumber, bell pepper, dill, and mint. Toss well to coat every grain.
- Rest and Serve: Refrigerate for at least 15 minutes to allow flavors to marry. Stir in the toasted sunflower seeds just before serving for maximum crunch.
Notes
- Storage: This salad keeps well in an airtight container in the refrigerator for up to 3 days.
- Sodium Reduction: Using “no-salt-added” chickpeas and rinsing them thoroughly ensures the sodium levels remain extremely low compared to standard canned beans.
- Ingredient Tip: If you prefer a different texture, raw unsalted pumpkin seeds (pepitas) make an excellent substitute for sunflower seeds.
Nutrition Facts per Serving (1/2 recipe): Calories: 620 kcal | Total Fat: 24 g (Saturated Fat: 3 g, Monounsaturated Fat: 13 g, Polyunsaturated Fat: 6 g) | Cholesterol: 0 mg | Sodium: 40 mg | Potassium: 960 mg | Total Carbs: 82 g (Fiber: 16 g, Sugars: 8 g) | Protein: 21 g | Calcium: 150 mg | Magnesium: 180 mg
These values are approximate and may vary based on ingredients and preparation.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course, Salad
- Cuisine: Mediterranean-Inspired
Nutrition
- Calories: 620