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Quinoa & chickpea salad

emma-walton

Written byEmma Walton

quinoa salad on a plate
Packed full of protein, this quinoa & chickpea salad is simple, quick to make, incredibly versatile and works perfectly as an impressive side dish at a BBQ or a speedy lunch in the sunshine.

Packed full of protein, this quinoa & chickpea salad is simple, quick to make, incredibly versatile and works perfectly as an impressive side dish!

There are many benefits to adding protein into your diet; it’s a macronutrient made up of strings of essential amino acids that we need to grow, repair, and maintain bones & muscles, it can keep you feeling fuller for longer and it can reduce fatigue. Ultimately, keeping you moving better, for longer! 

Jump to: Ingredients | Method 

Vegan
Gluten Free
Easy
Prep time: 5 mins
Cook time: 20 mins
Total time: 25 mins

Ingredients


For the salad:

  • 120g quinoa
  • 360ml water
  • 1 tin chickpeas, 240g drained weight
  • 1 small cucumber
  • 1 yellow pepper
  • 1 red onion
  • 10 cherry tomatoes
  • 1 handful of parsley
  • 1 handful of dill

For the dressing:

  • 35g cashews
  • 180ml water
  • 1 lemon, juice only
  • 1 clove garlic
  • 1tbsp olive oil
  • Salt and pepper, to taste

Top tip: For those wanting to pad out this salad with even more protein, you could add some greek yoghurt to the side and grill some tofu or chicken to add on top! 

Jordan Whiting, one of our nutritionists at H&B, who has a MSc in Sports & Exercise Nutrition and specialises in the benefits of natural foods explains why some of these ingredients are great to include in your diet: 

Quinoa

"This is a complete plant-based protein, providing approximately 8 grams of protein per 185 grams. Its protein content is accompanied by essential nutrients like iron, magnesium, and fibre making it an excellent source of protein as well as vitamins and minerals!"

 

Chickpeas

"This is another excellent plant-based protein source, boasting around 15 grams of protein 165 grams. They [chickpeas] are also rich in dietary fibre, promoting digestive well-being and a sustainable source of energy."

 

Greek yoghurt

"This is a creamy delight packed with approximately 20 grams of protein per 170-gram serving. It contains calcium, probiotics, and other essential nutrients that help support bone health and increase protein intake."

 

Grilled chicken breast

"Grilled chicken breast is a lean and versatile source of protein, offering about 25 grams per 85-gram serving. It contains all the essential amino acids, promoting muscle growth and repair."

 

Method


  1. Add the quinoa to a pan with the 360ml water and bring to a simmer. Cook for 20 minutes or until it has absorbed all of the liquid.
  2. In the meantime, finely dice the vegetables and finely chop the herbs. 
  3. Boil the cashews for 15 minutes until soft and plump.
  4. Drain and leave to cool before adding to a high speed blender with 180ml water, the juice of a lemon, garlic and olive oil.
  5. Blitz on high until you have a smooth, creamy dressing.
  6. Season with salt and pepper to taste.
  7. Once the quinoa is cooled and the dressing made, toss all the ingredients together and serve.
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