Create the Perfect Chickpea Quinoa and Veggie Salad in Just 30 Minutes.
If, like me, you are looking for healthy and delicious meals to add to our repertoire, look no further than this refreshing and satisfying and colourful Veggie Chickpea and Quinoa Salad, packed with protein and bursting with flavour.
Thanks to greenhouse farming we are lucky enough to have fresh and tasty veggies year round. With a colourful medley of fresh vegetables, hearty chickpeas, and nutty quinoa, this salad will leave you feeling energized and satisfied.
This salad is not only a tasty option, but also a great way to increase your daily intake of veggies. In this article, we will dive into the ingredients, preparation, and benefits of this delicious salad, and provide you with all the tools you need to whip it up in no time. Get ready to tantalize your taste buds and nourish your body with this colourful Veggie Chickpea and Quinoa Salad.
Preparing Veggie Chickpea and Quinoa Salad
Ingredients
Produce
Grape tomatoes: Tomatoes are actually a fruit, despite most people believing them to be vegetables. Grape tomatoes are a type of small and usually oval tomato. They are meatier than cherry tomatoes but not as sweet.
Bell pepper: Red bell peppers are the more mature version of the more bitter and earthy green pepper. Though they are technically a fruit, bell peppers are typically used as a vegetable in cooking. Red bell peppers are high in vitamins C and A. Though they pack less nutritional value than their red pepper counterparts they contain a similar amount of protein only slightly less fiber. Green peppers also give your daily required dose of Vitamin C per every 100g consumed.
Red onion: Red onions have a purply reddish colour and are an important addition to this recipe. It has a nice mild flavour both in its raw form and cooked.
Parsley: Parsley is a dark green herb that is used as a garnish or as a flavouring. The two varieties that are most common are flat-leaf and curly parsley. They are very similar in flavour however their leaves and texture are different. As the names suggest, flat-leaf parsley has flat leaves that are very similar to cilantro, whereas curly parsley has rougher and curly-looking leaves. Both are very rich in vitamins C and K and antioxidants, among other nutrients.
Spinach: Spinach is a leafy green vegetable. It is loaded with nutrients and antioxidants and is often sold pre-washed and ready to eat.
Lemon: Lemons are a citrus fruit loaded with vitamin C. These somewhat oval, yellow fruit are packed with flavour. They are sour and sometimes tart and add freshness to recipes.
Pantry
Quinoa: Quinoa is a whole-grain seed that is rich in protein, fiber, vitamins and minerals.
Chickpeas: A
lso called garbanzo beans, chickpeas are a legume, are beige in colour and somewhat round in shape. They are high in protein, fiber and iron. They are relatively mild in flavour and make a great meat substitute in many dishes.
G&K Italian dressing and Sub-Sauce: A simple combination of oil, vinegar and herbs this semi-creamy dressing is the perfect balance of acid to bring like to any dish.
Green olives: Green olives are unripe black olives that are simply picked early. They are soaked in lye before they are brined giving them their distinct flavour.
Dairy
Cheddar cheese: I like to use old cheddar in this recipe to add a bold flavour. The longer the cheese is aged the sharper the flavour will be. Medium cheddar will also work as well.
How to Make Veggie Chickpea and Quinoa Salad
A little bit of chopping and a quick cook in the microwave and you have yourself an amazing fresh and colourful veggie chickpea and quinoa salad.
Step 1: Cook the quinoa
The first thing you need to do is cook the quinoa.
How to cook quinoa in the microwave:
Combine the quinoa, 2 cups of water and ½ tsp of salt in a corning ware dish with a lid. Cook in the microwave on 50% power for 20 minutes.
How to cook quinoa on the stovetop:
Combine the quinoa and 2 cups of water in a pot with ½ tsp salt. Cook it uncovered for about 20 minutes until the quinoa is cooked and all the water is gone. Remove the pot from the burner, cover it with a lid and let it stand for 5 minutes. When ready fluff the quinoa with a fork and move it to a large bowl.
Once the quinoa is cooked it will need to cool before you combine it with all the ingredients. I like to move it to a large bowl and spread it out in a thin layer so it cools faster.
Step 2: Make the dressing
While the quinoa is cooking you can make the G&K Italian Dressing and Sub Sauce if you don’t have any in hand
Step 3: Chop the veggies
Now prep all the veggies. Wash and dice the tomatoes, and pepper. Peel and dice the onion. Wash and finely chop the parsley. And finally, roughly chop the olives and spinach.
Lastly, you want to grate the cheese. Keep it cold until you’re ready to add it to the salad.
Now open and strain the can of chickpeas. Rinse them well under cold running water.
Step 4: Complete the salad
Once the quinoa has cooled, add the chopped ingredients, chickpeas, dressing, lemon juice and remaining salt to the large bowl. Toss well using a silicone spatula until all the ingredients are evenly combined.
Substitutions
G&K Italian dressing and Sub-Sauce: the beauty of this salad is that it is very versatile. If you don’t have the ingredients for our Italian dressing and sub-sauce try using G&K Lemon Dressing and Marinade.
Green Olives: Kalamata olives are an excellent substitute for green olives if that is your preference.
Serving Colourful Veggie Chickpea and Quinoa Salad
This quinoa salad makes an excellent meal prep dish. I like to make it on Sundays and pack it in 1 cup portions for easy to grab snacks or lunches.
Let us know in the comments if you have any other questions. And if you like this recipe be sure to leave us a five-star rating below.
Are you looking for dinner ideas? Check out our recipes:
Colourful Veggie Chickpea and Quinoa Salad Recipe
Equipment
- Corning ware dish large
- Large mixing bowl
- Can opener
- Knife
Ingredients
Instructions
- Start by cooking the quinoa. Add 1 cup quinoa, 2 cups of water and 1/2 tsp salt to a corning ware dish with a lid. Cook in the microwave on 50% power for 20 minutes.1 cup quinoa
- While the quinoa is cooking you can make the G&K Italian Dressing and Sub Sauce if you don’t have any in hand.2 tbsp G&K Italian dressing and Sub-Sauce
- Once the quinoa is cooked it will need to cool before you combine it with all the ingredients. I like to move it to a large bowl and spread it out in a thin layer so it cools faster.
- Now prep all the veggies. Wash and dice the tomatoes, and pepper. Peel and dice the onion. Wash and finely chop the parsley. And finally, roughly chop the olives and spinach.200 g grape tomatoes, 1/2 bell pepper, 2-3 tbsp red onion, 1/4 cup green olives, 2 tbsp parsley, 1 cup spinach
- Lastly, you want to grate the cheese. Keep it cold until you’re ready to add it to the salad.1/4 cup cheddar cheese
- Now open and strain the can of chickpeas. Rinse them well under cold running water.1 can chickpeas
- Once the quinoa has cooled, add the chopped ingredients, chickpeas, dressing, lemon juice and remaining salt to the large bowl. Toss well using a silicone spatula until all the ingredients are evenly combined.1 1/2 tsp salt, 1 ½ tsp lemon juice
