Spring is the perfect season to enjoy fresh, colourful meals packed with nutrients. This Mediterranean Quinoa and Chickpea Salad combines crisp vegetables, protein-rich chickpeas, wholesome quinoa, and a zesty lemon dressing to create a light yet satisfying meal. Ideal for lunch, dinner, or meal preparation, this refreshing salad is rich in fibre, supports overall wellbeing, and is a delicious way to make the most of seasonal spring produce.
Serves: 4
Ingredients
- 2 cups cooked quinoa
- 1 can (400 g) chickpeas, drained and rinsed well
- 1 cucumber, diced
- 1 red capsicum, diced
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach or rocket
- ¼ red onion, finely sliced
- 2 tbsp extra virgin olive oil
- Juice of 1 lemon
- 1 tbsp balsamic or red wine vinegar
- 1 tsp dried oregano
- Freshly ground black pepper
- Fresh parsley or mint, chopped
Method
- Cook the quinoa according to packet instructions and allow it to cool.
- Add the quinoa, chickpeas, cucumber, capsicum, tomatoes, spinach or rocket, red onion and fresh herbs to a large bowl.
- In a small bowl, combine the extra virgin olive oil, lemon juice, vinegar, oregano and black pepper.
- Pour the dressing over the salad and toss well to combine.
- Serve on its own for a light meal or alongside grilled chicken or fish.
Dietitian tip: Rinsing canned chickpeas well can help reduce their sodium content. For extra flavour without relying on salt, use lemon juice, fresh herbs, garlic, pepper and other herbs and spices.