Quinoa Chickpea Salad with Feta and Marinated Chickpeas Recipe
A refreshing and protein-packed Quinoa Chickpea Salad featuring marinated chickpeas, fresh vegetables, and tangy feta cheese. Perfect for a quick, nutritious meal or meal prep, this salad combines wholesome ingredients with a zesty dressing for a flavorful Mediterranean-inspired dish.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Base
- 3 cups cooked quinoa
- 1 can chickpeas (15 oz / 400 g or 1½ cups / 230 g cooked chickpeas)
Vegetables
- 2 cups cherry tomatoes (halved)
- 1½ cup cucumber (diced)
- ¾ cup corn kernels (canned, frozen, or fresh)
- ½ cup olives (pitted)
- ½ red onion (chopped)
- ⅓ cup parsley (chopped)
- 1 ripe avocado (optional, diced)
Cheese
- ¾ cup feta cheese (diced or crumbled)
Dressing and Marinade
- 4 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice (or apple cider vinegar)
- 1 tablespoon mustard (American or Dijon)
- 1 tablespoon maple syrup (or honey)
- 1 teaspoon dried oregano
- ½ teaspoon salt (or more to taste)
- Black pepper (to taste)
Instructions
- Cook the quinoa: If you do not have pre-cooked quinoa, rinse 1 cup uncooked quinoa under cold water. Place it in a saucepan with 1½ cups water and ⅓ teaspoon salt. Bring to a boil, cover, then reduce heat and simmer for 12 to 15 minutes until water is absorbed. Remove from heat and let sit covered for 5 minutes. Fluff with a fork and allow to cool slightly.
- Marinate the chickpeas: In a medium bowl, whisk together 4 tablespoons extra virgin olive oil, 3 tablespoons lemon juice, 1 tablespoon mustard, 1 tablespoon maple syrup, 1 teaspoon dried oregano, ½ teaspoon salt, and black pepper to taste. Drain and rinse the canned chickpeas, then add them to the dressing and stir well. Let them marinate while preparing the vegetables.
- Prepare the vegetables: In a large bowl, combine 2 cups halved cherry tomatoes, 1½ cup diced cucumber, ¾ cup corn kernels, ½ cup pitted olives, ½ chopped red onion, and ⅓ cup chopped parsley. Add the diced ripe avocado only if serving within 2 hours to prevent browning; otherwise, add it just before serving or skip it.
- Mix and serve: Add the cooked quinoa, ¾ cup feta cheese, and the marinated chickpeas along with their dressing to the vegetable bowl. Gently toss everything together until well combined. Taste and adjust seasoning with extra salt, black pepper, or lemon juice as needed. Serve the salad cold, at room temperature, or slightly warm.
Notes
- If you plan to store the salad for meal prep, omit the avocado or add it right before serving to keep it fresh.
- This salad can easily be customized by swapping or adding other fresh veggies like bell peppers or spinach.
- For a vegan version, omit the feta cheese or substitute with a plant-based cheese.
- Cook quinoa in advance to save time and chill for a cold salad.
- Use either lemon juice or apple cider vinegar for a tangy dressing depending on your preference.
