Quinoa Power Salad
Protein-packed quinoa salad with roasted veggies and a lemon-tahini dressing — meal prep gold.
Ingredients
Serves 4
- 1 cup dry quinoa
- 1 can (15 oz) chickpeas, drained, rinsed, and patted dry
- 1 cup cherry tomatoes, halved
- 1 English cucumber, diced
- 1/2 red onion, finely diced
- 1 avocado, diced
- 1/2 cup fresh parsley or mint, chopped
- 2 tbsp olive oil
- 2 tbsp tahini
- 3 tbsp lemon juice (about 1 large lemon)
- 1 clove garlic, minced
- 2 tbsp water (to thin the dressing)
- Salt and black pepper to taste
Instructions
- 1Cook the quinoa: rinse under cold water first (this removes the bitter saponin coating), then combine with 2 cups of water and a pinch of salt in a saucepan. Bring to a boil, then cover and reduce heat to low. Cook for 12–15 minutes until all the water is absorbed. Remove from heat and let steam, covered, for 5 minutes. Fluff with a fork.
- 2While the quinoa cooks, make the dressing: whisk together tahini, lemon juice, garlic, olive oil, water, and a pinch of salt until smooth and creamy. If too thick, add water 1 tbsp at a time.
- 3In a large bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, and red onion. Toss to mix.
- 4Pour the dressing over the salad and toss to coat everything evenly.
- 5Add the diced avocado and parsley last — toss gently so the avocado doesn't get mashed.
- 6Taste and adjust: more lemon for brightness, more salt, a drizzle of olive oil if needed.
- 7Serve at room temperature or chilled. This salad holds up well for 3–4 days in the fridge (store dressing separately if meal prepping, and add avocado fresh).
Pro Tips
- ✓
Rinse quinoa before cooking every time, even if the bag says pre-rinsed. The saponin coating is mildly bitter and the 30-second rinse makes a noticeable difference in final flavor.
- ✓
Toast the chickpeas for extra crunch: spread on a sheet pan, drizzle with olive oil and salt, and roast at 425°F for 20–25 minutes until crispy. They add a wonderful textural contrast to the soft quinoa.
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For meal prep, store the avocado and dressing separately and add just before eating. Everything else keeps well for 4 days dressed.
Frequently Asked Questions
What protein can I add to quinoa salad?
Quinoa and chickpeas together already form a complete protein. For animal protein, grilled chicken, seared salmon, or hard-boiled eggs all work beautifully. For more plant protein, add edamame (half a cup from frozen, thawed) or cubed firm tofu marinated in soy and lime.
How do I keep quinoa salad from getting soggy?
Let the quinoa cool completely before adding the dressing — hot quinoa soaks up liquid too fast and turns mushy. For meal prep, store the dressing in a separate container and add it within an hour of eating. Cherry tomatoes and cucumber release water over time; add them fresh if prepping several days ahead.
Is quinoa actually high in protein?
Quinoa contains about 8g of protein per cup cooked — more than most grains — and it's one of the few plant foods that contains all nine essential amino acids, making it a complete protein. Combined with chickpeas (15g per cup), this salad delivers roughly 20–23g of plant protein per serving.
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