Quinoa and Chickpea Salad Recipe
This quinoa and chickpea salad is a wholesome, blood pressure-friendly lunch option. Packed with protein, fiber, and heart-healthy nutrients, it’s perfect for keeping you energized and satisfied throughout the day.
Tossed with fresh cucumbers, tomatoes, and a zesty lemon vinaigrette, this dish is as delicious as it is nutritious. It’s easy to prepare and perfect for meal prep or a quick lunch at home.
This low-sodium recipe is a great choice for supporting cardiovascular health while enjoying fresh and vibrant flavors.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes | Approximately 300 calories Quinoa (½ cup, cooked): ~110 calories Chickpeas (½ cup): ~134 calories Cucumbers (½ cup): ~8 calories Tomatoes (½ cup): ~15 calories Lemon vinaigrette (1 tbsp): ~30 calories |
Ingredients
- ½ cup cooked quinoa
- ½ cup canned chickpeas, drained and rinsed
- ½ cup diced cucumbers
- ½ cup diced tomatoes
- 1 tablespoon lemon vinaigrette
- Optional: Fresh parsley or basil for garnish
- Optional: A pinch of black pepper
Instruction
- Cook the quinoa according to package instructions and allow it to cool slightly.
- In a large bowl, combine the cooked quinoa, chickpeas, cucumbers, and tomatoes.
- Drizzle the lemon vinaigrette over the salad and toss gently to combine.
- Optional: Garnish with fresh parsley or basil for added flavor.
- Serve immediately or refrigerate for up to 2 days for a quick and refreshing meal.
Photos
Extra tips
Flavor variations
- Add Greens: Toss in fresh spinach or arugula for extra nutrients.
- Boost Protein: Add grilled chicken or tofu for a heartier meal.
- Swap Grains: Replace quinoa with brown rice, bulgur, or farro for a different texture.
- Herb Option: Add dill or mint for a refreshing twist.
Storage tips
- Store the salad in an airtight container in the fridge for up to 2 days.
- Keep the lemon vinaigrette separate if you plan to store for longer to maintain freshness.
- Add garnishes like herbs just before serving for the best flavor and appearance.
Nutritional insight
- Quinoa is a complete protein and provides essential amino acids, making it a great base for a heart-healthy meal.
- Chickpeas are rich in fiber and potassium, both of which support healthy blood pressure levels.
- Cucumbers and tomatoes are low-calorie, hydrating, and add a fresh crunch to the salad.
- The lemon vinaigrette enhances the flavor without adding unnecessary sodium, making it ideal for blood pressure management.
Similar Recipes
Was this helpful?
Thanks for your feedback!
