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Mediterranean Quinoa Chickpea Salad

Almost as high in protein as pulses, quinoa is a quick-cooking grain that adds a little crunch to this Mediterranean chickpea salad.
Course Salad
Key Ingredient Chickpeas
Dietary Need Vegetarian
Prep Time 15 minutes
Chill Time 30 minutes
Total Time 45 minutes
Servings 6 servings
Calories 189

Ingredients

Salad

  • 1 cup (250 mL) water
  • 1/2 cup (125 mL) dry quinoa, well rinsed & drained
  • 1 cup (250 mL) cooked or canned chickpeas, drained & rinsed
  • 1/2 red bellpepper, chopped
  • 1/2 green bell pepper, chopped
  • 1 cup (250 mL) cherry tomatoes, halved or quartered
  • 1/2 red onion, chopped
  • 1/2 cucumber, chopped
  • 1/4 cup (60 mL) black olives, chopped
  • 1/3 cup (75 mL) feta cheese

Dressing (makes 1 1/4 cups/300 mL)

  • 3/4 cup (175 mL) extra-virgin olive oil
  • 1/3 cup (75 mL) balsamic vinegar
  • 2 Tbsp (30 mL) white wine vinegar
  • 1 Tbsp (15 mL) fresh lemon juice
  • 1 tsp (5 mL) Dijon mustard
  • 1 Tbsp (15 mL) sugar, optional
  • 1 clove garlic, finely grated
  • 1 tsp (5 mL) dried basil
  • 1/2 tsp (2 mL) dried crushed red pepper
  • salt & freshly ground pepper, to taste

Instructions

Salad

  • Place water and quinoa in a small saucepan, bring to a boil, then reduce heat, cover and simmer for 10 minutes until quinoa is soft. Remove from heat and allow to cool completely. Quinoa will absorb remaining water and become quite fluffy. If you prefer a crunchier quinoa, drain off any remaining water and then allow to cool completely.
  • In a large bowl, place the chickpeas, peppers, tomatoes, red onion, cucumber, black olives and feta. Mix together and add the cooled quinoa.

Dressing

  • Whisk together the oil, vinegars, lemon juice, mustard, sugar, garlic and spices. Pour 1/2 cup (125 mL) of the dressing over salad. Toss well and refrigerate for 20-30 minutes before serving to allow flavors to combine.
  • This salad absorbs the dressing the longer it sits. Feel free to add more dressing before serving or place remaining dressing in a small pitcher and let your guests add more dressing if desired.

Notes

  • For a quick dressing, mix together equal portions of commercial balsamic vinaigrette and spicy Italian vinaigrette and add to the salad.

Nutrition

Serving Size: 0.75cup (175 mL) | Calories: 189 | Total Fat: 11g | Saturated Fat: 2g | Carbohydrate: 18g | Fibre: 3g | Sugars: 4g | Protein: 5g | Cholesterol: 5mg | Sodium: 120mg | Potassium: 258mg | Iron: 1.5mg