Herbed Quinoa & Chickpea Mosaic
A vibrant mosaic of textures and flavors, this plant-forward salad is the quintessential Mediterranean meal-prep solution. Toasted quinoa provides a nutty foundation for crisp cucumber, sweet roasted peppers, and protein-rich chickpeas. A bright, garlic-infused lemon vinaigrette ties it all together, while a judicious sprinkle of fresh herbs, pistachios, and feta adds the perfect finishing touch.
Servings 8
Calories 311kcal
Ingredients
For the Salad Base:
- 1 1/2 cups uncooked quinoa rinsed thoroughly
- 3 cups low-sodium vegetable broth
- 1 15-ounce can no-salt-added chickpeas, rinsed and drained
- 1 cup diced roasted red peppers from a jar, packed in water
- 1 cup finely diced English cucumber
- 1 cup packed baby kale or arugula
- 3/4 cup roasted pistachios roughly chopped
- 1/4 cup crumbled feta cheese
For the Lemon-Garlic Vinaigrette:
- 4 tbsp extra virgin olive oil
- 1/3 cup freshly squeezed lemon juice
- Zest of 1 medium lemon
- 1 large clove garlic minced
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- 1/2 cup loosely packed mixed fresh herbs dill and parsley recommended, finely chopped
Instructions
- Toast the Quinoa: Place the rinsed and drained quinoa in a dry medium saucepan over medium heat. Toast for 2-3 minutes, stirring constantly, until the grains are dry and smell fragrant.
- Cook the Quinoa: Carefully pour in the low-sodium vegetable broth, stir once, and bring to a boil. Reduce the heat to low, cover the saucepan, and simmer for 15 minutes, or until all the liquid has been absorbed.
- Prepare the Vinaigrette: While the quinoa cooks, combine all vinaigrette ingredients (olive oil, lemon juice, lemon zest, garlic, salt, pepper, and fresh herbs) in a small bowl or a jar with a lid. Whisk vigorously or shake the sealed jar until the dressing is well combined.
- Steam and Dress the Quinoa: Remove the cooked quinoa from the heat and let it stand, covered, for 5 minutes. Uncover, fluff the grains with a fork, and transfer to a large mixing bowl. Pour about two-thirds of the prepared vinaigrette over the warm quinoa and stir gently to combine. Let it cool for at least 10 minutes.
- Assemble the Salad: To the cooled quinoa, add the drained chickpeas, diced roasted red peppers, diced cucumber, and baby kale. Drizzle with the remaining vinaigrette and toss gently to combine.
- Garnish and Serve: Just before serving, fold in most of the chopped pistachios and crumbled feta. Transfer the salad to a serving platter and garnish with the remaining pistachios and feta. Serve immediately or chilled.
Notes
- Make-Ahead: For best results, store the quinoa and vegetable base separately from the dressing, herbs, nuts, and cheese. Combine just before serving to maintain maximum freshness and crunch.
- Herb Choice: A combination of dill and parsley creates a classic Mediterranean flavor profile. For a brighter note, consider adding a tablespoon of fresh chopped mint.
Nutrition Information
(per serving)- Calories: 311 kcal
- Fat: 15.7 g
- Saturated Fat: 2.4 g
- Carbohydrates: 33.5 g
- Dietary Fiber: 6.2 g
- Protein: 9.6 g
- Sodium: 269 mg
- Added Sugars: 0 g