Rainbow Quinoa and Chickpea Salad

VegetarianEasy / BeginnerSnackSaladSavourySugar-FreeSideHealthyMediterranean

Oct 17

Written By Claudia

A rainbow of colours, this vibrant and healthy salad is a delicious way to add some nutrients to your diet. From fluffy quinoa, juicy tomatoes and creamy chickpeas to the crunch of red onion and fresh cucumber, all finished wth a tangy dressing and salty, crumbly feta. How good does that sound?

Ideal for school, work and picnic lunches, this versatile and flavourful meal can be made in advance and enjoyed any time of the day. :)

Jump to Recipe

Keeping it simple:

Another perk of this salad is that it is easy to prepare with just a handful of fresh ingredients and a simple 3 component dressing to finish with. I also save time by using canned, pre-cooked chickpeas. That way all you have to do is give the a quick rinse to wash off any excess sodium and they're ready to pop straight into your salad.

Keeping it fresh:

This delicious salad can last in the fridge for 3-4 days, (in an airtight container - dressing stored separately) so you can easily make it in advance and use it as one of your meal prep recipes.

Keeping it convenient:

This recipe is so quick to whip together if you have leftover quinoa to use. You can even opt to make your quinoa the night before, so it's easier to toss everything together the next day. But even if making just before serving, it's still a fast and convenient recipe because by the time you've finished washing and chopping your vegetables, rinsing off your chickpeas and prepping the dressing, your quinoa should be cooked. Then just mix, dress and done!

Refreshing, light and zingy, this tasty salad can be enjoyed for a nutrient packed breakfast, an afternoon snack or served as a side with dinner. This salad also goes well all year-round, cool and fresh for hot summer days but just as delicious in winter too :). You can even toss all of the ingredients together as soon as the quinoa's done and serve it warm if you like.

Either way this amazing salad is so healthy and delicious. But I’ll explain more about what makes this a “SUPER” salad down below. For now, let me tell you what ingredients you’ll need :)

CONTENTS OF THIS RECIPE POST

It’ll take you just a couple of minutes to read through this recipe post and you’ll learn a lot! I always recommend reading the entire post to get the best understanding of the recipe, helpful tips, information about ingredients, storage advice etc.

Here’s a quick look at what topics are included in this recipe post :)

INGREDIENTS

Quinoa
Remember to ALWAYS rinse your quinoa before using:
Why? Because quinoa has a natural coating known as saponin which can give off a bitter, soapy flavour. By giving your quinoa a good rinse before using, you wash away that saponin coating and the bitterness along with it!
Chickpeas
I use canned, pre-cooked chickpeas for this recipe. Be sure to also drain and rinse these off in a fine mesh strainer under cold running water to remove any excess salt before adding to your salad.
Tomato
Adds some freshness, juiciness and bright red colour to this salad.
Cucumber
For added texture, cucumber contributes some crunch and juiciness to this salad.
Parsley
Another nutritious addition to this salad which adds colour and depth of flavour.
Salt and Pepper
OPTIONAL:
Feta Cheese
You can add cubed or crumbled feta cheese to this salad or omit it if you prefer. But I feel it really adds to the flavour and definitely recommend using it! :)

FOR DRESSING:

Extra-Virgin Olive Oil
I always recommend using high quality oil for salad dressing and extra virgin olive oil in particular as it has many health benefits.
Apple Cider Vinegar
Gives an added boost of taste without being too overpowering and makes all the other subtle flavours of the salad pop.
Lemon Juice
Gives a lovely, fresh tang to the dressing.

WHAT ARE THE HEALTH BENEFITS OF QUINOA AND IS IT REALLY A “SUPERFOOD”?

Quinoa has been caught up in the latest superfood craze as THE must have ancient grain in your diet. But is quinoa really a superfood?

Well...yes, I'd actually agree that it is. If you didn't know, quinoa is packed full of nutrients and contains protein, fibre, manganese, magnesium, phosphorus, folate, iron, zinc and potassium as well as B vitamins. And not only does it contain protein, but it is one of the rare plant foods that is actually a complete protein. Like eggs and meat, quinoa contains sufficient amounts of all the 9 essential amino acids needed for protein to be considered 'complete'. The amino acids are called essential because the body cannot produce them and must instead get these essential amino acids from food.

So if you're a vegan or vegetarian - or even if you're not - quinoa is a great staple to incorporate in your diet. And with this recipe being such a flavourful and easy way to serve the wholesome grain, it too is a fantastic meal to have more often than not. In fact, I make this healthy salad a weekly occurrence!

TIP: Once cooked, quinoa can last for up to 7 days in the fridge in an airtight container, ready to be used in different dishes! :)

WHY THIS REALLY IS A “SUPER” SALAD:

With quinoa, chickpeas and a host of fresh vegetables, this salad is packed with both flavour and nutrients!

Chickpeas:

Not to be overshadowed by the much acclaimed quinoa, chickpeas are also a main component in this recipe - and a very healthy one at that. Chickpeas are likewise an excellent source of protein and low GI (meaning they provide slow release of energy over time) and contain manganese, folate, fibre, copper, iron and phosphorus.

Parsley:

It might not be the most noticeable aspect of this salad, but parsley sure packs a punch when it comes to nutrients! With vitamin A, vitamin C, folate, potassium and heaps of vitamin K, this subtle touch of herb isn't so subtle after all!

Feta Cheese:

Stocked with riboflavin, calcium, protein, sodium, phosphorus, vitamin B12, vitamin B6, selenium and zinc; plus vitamins A and K, folate, iron and magnesium.

So not only does this salad boast the superfood properties of quinoa but the health benefits of chickpeas, parsley, feta cheese and a whole vitamin dense range of fruits and vegetables.

All of that together equals one super salad that really can't be beat!

FUN FACT: Did you know tomatoes are actually a fruit!?

CAN I MEAL PREP QUINOA SALAD?

This salad keeps well in an airtight container in the refrigerator for around 3-4 days (depending on the quality of your fresh ingredients when making), which means it's a great recipe for meal prepping. It's also fantastic for a school or work lunch, after sport feed and a perfect addition to picnics :)

REMEMBER, it's best to dress this salad just before serving, so if packing for lunch, meal prepping or storing in the fridge for a few days, I definitely recommend storing the salad and dressing separately. Then, dress the salad with the vinaigrette when ready to eat.

I would also recommend adding the feta cheese (if using), when ready to serve as well; or if preparing for a lunch/picnic, add it in to the salad on the day you intend to eat it , just before packing and make sure to keep it cool, so that the cheese stays fresh.

This salad can be served chilled or at room temperature, depending on your preference. It tastes great either way!

Rainbow Quinoa and Chickpea Salad with Parsley

DRESSING

The finishing touch to this salad is a zingy dressing to coat all of those mellow flavours.

My dressing is a simple, 3 part combination of oil, apple cider vinegar and lemon juice. The lemon juice adds a lovely, fresh tang, whilst the apple cider vinegar gives an added boost of taste without being too overpowering and makes all those other subtle flavours pop.

I definitely recommend this dressing for pairing with the salad, but if you already have a favourite salad dressing or otherwise, you can of course substitute any salad dressing of your choice.

RECIPE

RAINBOW QUINOA AND CHICKPEA SALAD

Serves: 4 - 6 (or 8 side salads)

Time: 20 minutes

Difficulty: Easy / Beginner

Save on socials

INGREDIENTS

1 cup of quinoa, uncooked
2 cups of water
1 can of chickpeas, drained and rinsed
2 medium tomatoes, chopped
1 medium cucumber, chopped
1/2 cup of parsley, roughly chopped
1 small red onion, diced
Salt and pepper, to taste
Optional:
1/2 cup feta cheese, cubed or crumbled - to preference

FOR DRESSING:

6 tbsps extra virgin olive oil
4 tbsps apple cider vinegar
2 tbsps freshly squeezed lemon juice

METHOD

Place quinoa in a fine mesh strainer and rinse under cold running water for at least 30 seconds.
Place quinoa and water in a medium saucepan and bring to a boil over medium-high heat. Once the mixture has reached a boil, reduce to a simmer and continue to cook uncovered, until all of the water has absorbed, around 15 minutes.
Once all the water has evaporated from the saucepan, remove from the heat and cover, allowing the quinoa to steam for 5 minutes.
In a small bowl, prepare your salad dressing by briskly whisking together the oil, apple cider vinegar and lemon juice to combine.
If desired warm, fluff up your quinoa with a fork and immediately add to a large mixing bowl with the tomatoes, cucumber, red onion, parsley and chickpeas and toss together to combine. Then dress with the vinaigrette, season wiih salt and pepper, crumble over feta (if desired) and give another gentle toss to combine.
Otherwise: allow the quinoa to cool first, before assembling the salad as described above.

Important note: If meal prepping or for any other reason not serving immediately, do not dress the salad with the vinaigrette. Store the dressing separately, until ready to serve. Then dress the salad just before eating.

If using, I would also recommend adding the feta cheese just before serving too, or if preparing for a lunch or picnic, add it in to the salad on the day you intend to eat it, just before packing and keep it cool so that the cheese stays fresh.

STORAGE: This salad can last in an airtight container in the refrigerator for 3-4 days, dressing stored separately.