Ingredients
- 1 cup dry white quinoa about 170 g; rinse and drain well
- 2 cups water
- 1 can chickpeas 15 oz/425 g can, drained and rinsed (about 240 g drained)
- 1 1/2 cups diced cucumber about 200 g
- 1 cup cherry tomatoes about 150 g, halved
- 1/4 cup finely diced red onion about 30 g
- 1/2 cup chopped flat-leaf parsley about 20 g
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1/2 teaspoon fine salt adjust to taste
- 1/4 teaspoon ground black pepper
Equipment
- Fine-mesh sieve
- Medium saucepan with lid
- Shallow tray
- Large mixing bowl
- Small whisk
Instructions
- Combine the rinsed, drained quinoa and water in a medium saucepan. Bring to a boil, reduce to a gentle simmer, cover and cook for about 15 minutes, or according to package directions, until the grains are tender and water is absorbed. If tender but wet, drain excess water.
- Remove from heat and let stand covered for 5 minutes. Fluff with a fork and spread on a shallow tray to release steam. Cool for about 15 minutes while preparing the vegetables; refrigerate promptly if you are not assembling immediately.
- Whisk olive oil, lemon juice, salt and pepper in a small bowl. Taste and adjust cautiously; the finished salad should taste bright, not sharply acidic.
- Place cooled quinoa, chickpeas, cucumber, tomatoes, onion and parsley in a large bowl. Pour over the dressing and fold gently until evenly coated. Taste again, then serve or refrigerate in a covered container.
Nutrition
Calories: 250kcalCarbohydrates: 35gProtein: 8gFat: 9gSodium: 260mgFiber: 6gSugar: 3g
Video
Notes
Estimated nutrition is per one-sixth of the recipe using generic ingredient values; brands, drained weight and seasoning change the figures. Cost estimates allocate only ingredient amounts used, not full packages. Downshiftology’s linked Mediterranean quinoa salad video demonstrates the same cooked-quinoa and chopped-vegetable method with a different vegetable mix and optional cheese; this recipe includes chickpeas and omits cheese. Refrigerate at 40°F/4°C or below within 2 hours (1 hour above 90°F/32°C), and use within 3–4 days.