Reclaiming The Family

Recipe

Mediterranean Chickpea Quinoa Salad

A refreshing, protein-rich salad that’s perfect for lunch, meal prep, or as a side dish.

Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Ingredients

Salad

  • 1 cup uncooked quinoa (about 3 cups cooked)
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1 English cucumber, diced
  • 1½ cups cherry tomatoes, halved
  • ¼ cup red onion, finely diced
  • ½ cup fresh parsley, chopped
  • ¼ cup fresh mint, chopped (optional)
  • ¼ cup sliced Kalamata olives (optional)
  • ¼ cup crumbled feta cheese (optional, omit if serving with meat)

Lemon Herb Dressing

  • ¼ cup extra-virgin olive oil
  • Juice of 1 large lemon (about 3 tablespoons)
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • 1 teaspoon dried oregano
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper

Instructions

Step 1: Cook the Quinoa

  1. Rinse the quinoa thoroughly under cold water.
  2. In a medium saucepan, combine:
    • 1 cup quinoa
    • 2 cups water
  3. Bring to a boil.
  4. Reduce heat to low, cover, and simmer for 15 minutes.
  5. Remove from heat and let stand for 5 minutes.
  6. Fluff with a fork and allow to cool completely.

Step 2: Prepare the Vegetables

While the quinoa cools:

  • Dice the cucumber.
  • Halve the cherry tomatoes.
  • Finely chop the parsley and mint.
  • Dice the red onion.
  • Drain and rinse the chickpeas.

Step 3: Make the Dressing

Whisk together:

  • Olive oil
  • Lemon juice
  • Dijon mustard
  • Garlic
  • Oregano
  • Salt
  • Pepper

Taste and adjust seasoning if desired.

Step 4: Assemble

In a large bowl, combine:

  • Cooled quinoa
  • Chickpeas
  • Cucumber
  • Tomatoes
  • Onion
  • Parsley
  • Mint
  • Olives (if using)

Pour the dressing over the salad and toss gently to coat.

If serving with a dairy meal, sprinkle feta on top just before serving.

Nutrition (Approximate Per Serving)

  • Calories: 345
  • Protein: 12 g
  • Carbohydrates: 37 g
  • Fiber: 8 g
  • Fat: 17 g

Increase the Protein

To make this meal more filling while remaining kosher, pair it with one of the following:

  • Dairy meal: Add 1 cup plain Greek yogurt on the side (keep the salad meat-free if using feta).
  • Fish meal: Top the salad with 4–6 ounces of grilled salmon and omit the feta if that aligns with your kosher practice.
  • Add an extra ½ cup chickpeas for additional plant protein.

Meal Prep Tips

  • Keeps well in the refrigerator for 3–4 days.
  • Store the dressing separately if preparing several days in advance for the freshest texture.
  • Add fresh herbs just before serving for maximum flavor.

Variations

Mediterranean Power Bowl

  • Add baby spinach or arugula.

Roasted Vegetable Version

  • Stir in roasted zucchini, eggplant, or bell peppers.

Crunchy Version

  • Top with toasted almonds, pumpkin seeds, or sunflower seeds just before serving.

This salad is naturally rich in fiber, healthy fats, and plant-based protein, making it a satisfying meal on its own or an excellent side alongside grilled salmon or another kosher-friendly protein.