Mediterranean Chickpea and Quinoa Salad: A Vibrant Meal Prep Recipe

This Mediterranean Chickpea and Quinoa Salad combines bold, seasonal flavors with wholesome, protein-packed ingredients. It’s a refreshing, colorful dish that’s perfect for meal prep or a light, nutritious meal on the go.

Why This Salad is Perfect for Meal Prep

This salad is ideal for meal prep because it holds up well in the fridge, tastes even better as the flavors meld, and can be portioned into containers for easy grab-and-go lunches. The combination of quinoa and chickpeas provides a balanced source of protein and fiber, making it a complete, satisfying meal.

Mediterranean Chickpea and Quinoa Salad Recipe

Ingredients

• Quinoa – 150 g

• Canned chickpeas – 400 g, drained and rinsed

• Cherry tomatoes – 150 g, halved

• Cucumber – 100 g, diced

• Red onion – 50 g, finely chopped

• Feta cheese – 50 g, crumbled

• Black olives – 50 g, sliced

• Extra virgin olive oil – 2 tablespoons

• Fresh lemon juice – 1 tablespoon

• Dried oregano – 1 teaspoon

• Salt and pepper – to taste

Step-by-Step Instructions

1. Cook the quinoa:

   • Rinse the quinoa under cold water. Cook it in 300 ml of water over medium heat until the water is absorbed and the quinoa is tender (about 12 minutes). Let it cool completely.

2. Combine the salad ingredients:

   • In a large mixing bowl, add the cooled quinoa, chickpeas, cherry tomatoes, cucumber, red onion, feta cheese, and black olives.

3. Make the dressing:

   • In a small jar, combine extra virgin olive oil, lemon juice, dried oregano, salt, and pepper. Seal the jar and shake well until the dressing is emulsified.

4. Assemble the salad:

   • Pour the dressing over the salad. Toss gently to combine all the ingredients and coat them evenly with the dressing.

5. Portion for meal prep:

   • Divide the salad into airtight containers. Store in the refrigerator for up to 4 days.

Why This Salad Stands Out

• Nutrient-Packed: Loaded with plant-based protein, fiber, and healthy fats.

• Easy to Make: Simple ingredients and quick preparation make it a time-saving meal option.

• Versatile: Enjoy it as a main dish or a side with grilled meats or fish.

FAQ

Can I make this recipe vegan?

Yes! Simply omit the feta cheese or substitute it with a plant-based cheese alternative.

How long does this salad last in the fridge?

This salad stays fresh for up to 4 days in an airtight container, making it perfect for meal prep.

Can I add other vegetables?

Absolutely! Bell peppers, zucchini, or artichoke hearts would be great additions.

What can I use instead of quinoa?

You can substitute quinoa with couscous, farro, or bulgur wheat, depending on your dietary preferences.

Is this recipe gluten-free?

Yes, quinoa is naturally gluten-free, making this salad a great option for those with gluten sensitivities.

Tips for the Best Mediterranean Chickpea and Quinoa Salad

1. Use Fresh Ingredients: Ripe tomatoes, crisp cucumber, and high-quality olive oil make a big difference in flavor.

2. Cool the Quinoa: Ensure the quinoa is completely cooled before mixing it with the other ingredients to avoid wilting the vegetables.

3. Customize the Dressing: Add a pinch of garlic powder or fresh dill for extra flavor.

Enjoy a Burst of Mediterranean Flavors

This Mediterranean Chickpea and Quinoa Salad is a delicious way to enjoy fresh, seasonal ingredients. Its vibrant colors and bold flavors make it as appealing to the eyes as it is to the taste buds.

Try This Recipe Today

Elevate your meal prep game with this easy, healthy, and flavorful salad. It’s a dish you’ll want to make again and again!