Prep Time: 15 minutes | Cook Time: 15 minutes | Servings: 4
This vibrant quinoa salad is a Mediterranean-inspired dish packed with protein, fiber, and bold flavors. It’s a perfect plant-based twist on tabbouleh, subbing out bulgur for protein-rich quinoa and adding a creamy lemon-tahini dressing for a nutty, citrusy punch. Ideal for make-ahead lunches or a light dinner, this refreshing salad bursts with texture—from crunchy cucumbers to fluffy quinoa and tender chickpeas.
Ingredients
For the Salad:
- 1 cup quinoa (uncooked)
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh mint, chopped (optional)
For the Lemon-Tahini Dressing:
- 3 tablespoons tahini
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 tablespoon maple syrup or agave
- 1 garlic clove, grated
- 2–4 tablespoons cold water (to thin)
- Salt and pepper to taste
Instructions
- Cook the quinoa: Rinse quinoa well under cold water. In a pot, combine quinoa with 2 cups of water. Bring to a boil, then cover and reduce heat to low. Cook for 15 minutes, then fluff with a fork and let it cool.
- Prepare the dressing: In a small bowl, whisk together tahini, olive oil, lemon juice, maple syrup, and grated garlic. Add water 1 tablespoon at a time until the dressing reaches a pourable consistency. Season with salt and pepper.
- Assemble the salad: In a large bowl, combine cooked quinoa, chickpeas, tomatoes, cucumber, red onion, parsley, and mint. Pour dressing over the top and toss to coat evenly.
- Chill or serve immediately: This salad can be eaten right away or chilled for 30 minutes to let the flavors meld.
Optional Tips
- Add diced avocado or kalamata olives for extra richness.
- For a spicier kick, stir in a dash of crushed red pepper flakes.
Flavor & Texture
You’ll get tangy brightness from the lemon, nutty richness from tahini, and a satisfying crunch from the fresh veggies. It’s herbaceous, light, and filling—all at once. The smell is fresh and citrusy with subtle garlic and sesame notes.
Nutrition (per serving)
- Calories: 390
- Total Fat: 18g
- Saturated Fat: 2.5g
- Carbohydrates: 42g
- Fiber: 9g
- Sugars: 6g
- Protein: 13g
- Sodium: 420mg
