Save to Pinterest I threw this salad together on a Sunday afternoon when my fridge was half-empty and I needed something filling fast. The quinoa was leftover from a meal-prep attempt earlier in the week, and I had one lonely can of chickpeas staring at me from the pantry. What started as a scrappy lunch turned into one of those recipes I now make on repeat. The colors alone make me happy every time I toss it together, and it actually keeps me full for hours without that heavy, sluggish feeling.
I brought a big bowl of this to a potluck once, mostly because I panicked and needed something quick. My friend who lifts weights asked for the recipe before she even finished her first serving, and by the end of the night the bowl was scraped clean. It was the first time I realized that healthy food doesnt have to apologize for itself. Now whenever someone asks me for an easy high-protein dish, this is the one I text them without hesitation.
Ingredients
- Quinoa: Rinse it well or it can taste bitter and soapy, a lesson I learned the unfortunate way during my first attempt.
- Chickpeas: Canned ones are a lifesaver here, just make sure to drain and rinse them so the salad doesnt get that tinny, starchy liquid mixed in.
- Cherry tomatoes: Halving them releases their sweetness and keeps every bite juicy without making the whole salad soggy.
- Cucumber: I like English cucumbers because they have fewer seeds and stay crisp longer, plus you dont have to peel them.
- Fresh parsley or cilantro: This is where the brightness lives, so dont skip the herbs or use dried ones, they just dont have the same punch.
- Feta cheese: Crumbled feta adds that creamy, salty contrast that makes the whole thing feel indulgent even though its loaded with nutrients.
- Olive oil: A good quality olive oil makes the dressing taste rich and smooth, not greasy or flat.
- Lemon juice: Freshly squeezed is worth it, the bottled stuff just tastes sharp and one-note to me.
Instructions
- Rinse the quinoa:
- Run it under cold water in a fine mesh strainer for at least 30 seconds, swishing it around with your fingers. This removes the natural coating that can make it taste bitter.
- Cook the quinoa:
- Combine quinoa with 2 cups of water or vegetable broth in a medium saucepan and bring it to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for 15 minutes until the liquid is absorbed and you see those little spirals pop out.
- Prep the vegetables:
- While the quinoa cooks, halve your cherry tomatoes, dice the cucumber into bite-sized pieces, and chop your herbs roughly. I like chunky pieces so every forkful has texture.
- Combine the base:
- In a large mixing bowl, add the cooled quinoa, chickpeas, tomatoes, cucumber, herbs, and crumbled feta. Toss it gently with your hands or a big spoon so the feta doesnt turn to mush.
- Make the dressing:
- Whisk together olive oil and lemon juice in a small bowl, then season with salt and pepper. Taste it on a piece of cucumber to check if it needs more lemon or salt.
- Dress and toss:
- Pour the dressing over the salad and toss everything together until evenly coated. Serve it right away or let it chill in the fridge for 30 minutes if you want it cold and refreshing.
Save to Pinterest One evening I ate this straight from the bowl while standing at the kitchen counter, still in my work clothes, too hungry to bother plating it. My partner walked in and grabbed a fork without asking, and we finished the whole thing together in about ten minutes. It became one of those unspoken rituals, the kind of meal that feels easy and shared and exactly right when youre too tired to think but still want to eat something that makes you feel good.
Make It Your Own
This salad is forgiving and flexible, which is why I love it on weeks when my fridge looks random. Toss in diced avocado for creaminess, or throw in some roasted red peppers if you want a smoky sweetness. I have swapped parsley for fresh mint on hot summer days and it tasted like a completely different dish, bright and almost tropical. You can also serve it over a bed of arugula or spinach if you want to stretch it further or add more greens without much effort.
Storage and Meal Prep
I make a double batch on Sundays and portion it into glass containers for the week ahead. It holds up beautifully in the fridge for up to four days, and honestly tastes even better on day two when the flavors have melded. Just keep the dressing separate if youre prepping it in advance, then toss it together right before you eat. The quinoa soaks up the lemon and olive oil over time, which some people love, but I prefer the vegetables to stay crisp and bright.
Serving Suggestions
This salad works as a standalone lunch or a side dish at dinner, and I have even served it at barbecues where it disappeared faster than the potato salad. It pairs beautifully with grilled chicken or fish if you want to add more protein, or you can stuff it into a pita with hummus for a quick handheld meal. On lazy nights I eat it with a piece of warm crusty bread and call it dinner.
- Add a handful of toasted pine nuts or slivered almonds for crunch and richness.
- Drizzle with a little extra virgin olive oil and a sprinkle of za'atar for a Middle Eastern twist.
- Serve it cold with a glass of lemon-infused sparkling water or a crisp Sauvignon Blanc on a warm evening.
Save to Pinterest This salad has become my go-to whenever I need something nourishing that doesnt require much thought or fuss. I hope it finds a spot in your weekly rotation the way it has in mine.
Recipe FAQs
- → Can I make this bowl ahead of time?
Absolutely! This dish actually tastes better after the flavors have time to meld together. Store in an airtight container in the refrigerator for up to 4 days. Add the dressing just before serving to maintain the freshest texture.
- → Is this suitable for meal prepping?
Perfect for meal prep! The quinoa base holds up beautifully throughout the week. Prepare individual portions in containers, keeping the dressing separate if you prefer to add it fresh before eating.
- → How can I add more protein?
This bowl already provides 14g of protein per serving. To boost it further, consider adding grilled chicken, diced tofu, or hemp seeds. You could also increase the chickpeas to 1.5 cans for extra plant-based protein.
- → What herbs work best?
Fresh parsley brings a bright, peppery flavor while cilantro adds citrusy notes. Fresh basil or mint work wonderfully for a different twist. Feel free to mix and match based on your preferences and what's available.
- → Can I use other grains instead of quinoa?
Certainly! Farro, bulgur, or couscous make excellent substitutes. Adjust cooking times according to package directions. Brown rice works too, though it requires a longer cooking time of about 45 minutes.
- → How do I store leftovers?
Store in an airtight container in the refrigerator for 3-4 days. The quinoa will absorb some dressing, so you might want to add a splash more olive oil and lemon juice when serving leftovers. Avoid freezing as the texture of vegetables will become mushy.