A vibrant, wholesome salad bursting with fluffy quinoa, hearty chickpeas, crisp vegetables, and a zesty lemon dressing. Perfect for a light lunch or a nourishing side, this salad is refreshing, filling, and packed with plant-based protein.
Ingredients (Serves 2–3)
For the Salad
- 1 cup cooked quinoa (cooled)
- 1 cup boiled chickpeas (or canned, drained & rinsed)
- 1/2 cup cucumber (diced)
- 1/2 cup cherry tomatoes (halved)
- 1/4 cup red onion (finely chopped)
- 2 tbsp fresh parsley or coriander (chopped)
For the Dressing
- 2 tbsp olive oil
- 1 tbsp lemon juice (freshly squeezed)
- 1/2 tsp cumin powder
- Salt & black pepper to taste
Step-by-Step Instructions
Step 1: Cook the quinoa
Rinse quinoa thoroughly and cook with 2 cups water. Bring to a boil, then simmer for 12–15 minutes until fluffy. Let it cool.
Step 2: Prepare the vegetables
Dice cucumber, halve cherry tomatoes, and finely chop onions and herbs.
Step 3: Make the dressing
In a small bowl, whisk olive oil, lemon juice, cumin powder, salt, and pepper.
Step 4 : Assemble the salad
In a large bowl, combine cooked quinoa, chickpeas, and chopped vegetables.
Step 5: Toss & serve
Pour dressing over the salad and mix well. Garnish with extra herbs and serve fresh or chilled.
Nutritional Information (Per Serving ~1 cup)
- Calories: ~320–350 kcal
- Protein: ~12–14 g
- Carbohydrates: ~40–45 g
- Fats: ~12–14 g
- Fiber: ~8–10 g
Glycemic Index (GI) Considerations
- Quinoa: Low to moderate GI (~50–55)
- Chickpeas: Low GI (~28–32)
- Overall dish: Low GI → helps maintain stable blood sugar levels
Suitable for diabetics and weight management when portion-controlled
Portion Control Tips
- Stick to 1–1.5 cups per serving for balanced calorie intake
- Pair with a protein (like tofu or grilled paneer) if using as a main meal
- Use less oil (1 tbsp) if reducing calories
- Add more leafy greens to increase volume without adding many calories
Optional Add-Ons
- Crumbled feta or paneer for extra richness
- Roasted seeds (sunflower/pumpkin) for crunch
- Avocado cubes for healthy fats
