HEALTHY QUINOA SALAD WITH CHICKPEAS Recipe

This wholesome quinoa salad combines tender quinoa with chickpeas, black beans, sweet mango, creamy avocado, red onion and fresh cilantro. A zesty lime dressing with garlic and cumin ties it together into a vibrant medley bursting with flavors and textures perfect as a rejuvenating side dish or satisfying vegetarian meal.

I’m excited to share my Healthy Quinoa Salad with Chickpeas recipe with you. In my experience this salad is a nutritional powerhouse that couples 1 cup of uncooked quinoa simmered in 2 cups of water with protein-packed ingredients like canned chickpeas and black beans.

I like to include diced mango and avocado because they add a sweet and creamy twist to the dish, while a small amount of finely chopped red onion and fresh cilantro bring in a sharp freshness. The limey dressing, made with the juice of 2 limes, 3 tablespoons extra virgin olive oil, minced garlic and a pinch of cumin, elevates the flavors and makes it a perfect low calorie and mediterranean diet option.

This salad fits well into a balanced lifestyle and is an easy recipe that provides good vitamins, minerals and fiber. I love sharing healthy meals like this that fuel your day and satisfy your taste buds.

Why I Like this Recipe

I really love this recipe because:

1. I enjoy how it mixes sweet fruit and savory beans, creating a flavor explosion that’s both refreshing and satisfying.
2. I like that it’s super healthy and filling, without being heavy, so it makes me feel good after eatin’ it.
3. I appreciate how easy and quick it is to prepare – perfect for those busy days when I still wanna eat somethin’ tasty.
4. I dig the bright, zesty dressing that ties all the flavors together and gives the whole dish a little kick.

Here’s my take on the recipe:

So, first off, you gotta rinse your quinoa real good. Then, in a medium saucepan, bring 2 cups of water to a boil, toss in the quinoa, lower the heat, cover it up, and let it simmer for about 15 minutes until it soaks up all the water. Once you’re done, take it off the heat, fluff it up with a fork, and let it cool down completely.

While that quinoa is chillin’, drain and rinse a can of chickpeas and a can of black beans, then dump ’em in a big bowl. Next, dice up a ripe mango and an avocado, and add those to the bowl too, along with about 1/4 cup of finely chopped red onion.

Don’t forget to roughly chop about 1/2 cup of fresh cilantro and mix it in with everything. Now, for the dressing, squeeze the juice of 2 limes into a small bowl, then stir in 3 tablespoons of extra virgin olive oil and the minced clove of garlic. Season it with salt, pepper, and if you’re feelin’ it, add about 1/2 teaspoon of cumin for a little extra flavor.

Pour that tangy dressing all over your quinoa and veggies, and gently stir everything together until it’s all mixed up really well. Give it a quick taste and adjust the seasonings if you need to. Serve it chilled or at room temperature – it’s perfect as a side dish or even as a light vegetarian meal.

Hope you dig this healthy quinoa salad as much as I do!

Ingredients

• Quinoa: A gluten free whole grain high in fiber and protein that aids digestion.
• Chickpeas: excellent plant based protein and fiber source that keeps you full longer.
• Black beans: Rich in protein and fiber, promoting heart health and energy stabilization.
• Mango: Sweet tropical fruit thats packed with vitamins that brighten flavor and nutrition.
• Avocado: Creamy fruit full of healthy fats that enhance taste and support heart health.
• Red onion: Adds a sharp tang and beneficial antioxidants for an extra kick.
• Dressing: A zesty lime and garlic blend brightens and ties flavors together.
• Cumin: Optional spice that adds warmth and a mild earthy aroma to the salad.

Ingredient Quantities

• 1 cup quinoa (uncooked)
• 2 cups water
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 ripe mango, diced
• 1 avocado, diced
• 1/4 cup red onion, finely chopped
• 1/2 cup fresh cilantro, roughly chopped
• For the dressing: juice of 2 limes
• 3 tablespoons extra virgin olive oil
• 1 garlic clove, minced
• Salt and pepper to taste
• Optional: 1/2 teaspoon cumin for extra flavor

How to Make this

1. Rinse the quinoa well then in a medium saucepan bring 2 cups water to a boil, add the quinoa, lower the heat, cover and simmer for about 15 minutes until all water’s absorbed.

2. Remove from the heat and fluff the quinoa with a fork let it cool completely.

3. While the quinoa is cooling, drain and rinse the chickpeas and black beans then place them in a big mixing bowl.

4. Dice the ripe mango and avocado; add them to the bowl along with the finely chopped red onion.

5. Roughly chop the cilantro then toss it in with all the other ingredients.

6. In a small bowl combine the juice of 2 limes, 3 tablespoons of extra virgin olive oil, and 1 minced garlic clove.

7. Season the dressing with salt, pepper and if you want extra flavor add 1/2 teaspoon cumin.

8. Pour the dressing over the quinoa and veggie mix, then gently stir everything together until well combined.

9. Taste and adjust the seasonings if needed then serve chilled or at room temperature.

10. Enjoy your healthy quinoa salad its perfect as a side dish or a simple vegetarian meal!

Equipment Needed

1. Medium saucepan – for boiling water and cooking the quinoa
2. Fine-mesh strainer – to rinse the quinoa, chickpeas, and black beans
3. Fork – to fluff and cool the quinoa after cooking
4. Large mixing bowl – to combine the chickpeas, black beans, diced mango, avocado, red onion, and cilantro
5. Chopping board – to dice fruits and chop veggies
6. Knife – for dicing and chopping the mango, avocado, red onion, and cilantro
7. Small bowl – for mixing the lime juice, olive oil, and minced garlic for the dressing
8. Measuring cups and spoons – to measure water, olive oil, salt, pepper, and cumin as needed

FAQ

HEALTHY QUINOA SALAD WITH CHICKPEAS Recipe Substitutions and Variations

• Quinoa: you can try using brown rice or bulgur wheat if you dont have quinoa around
• Chickpeas: feel free to swap these with cannellini beans or even kidney beans for a slight change in texture
• Mango: if you’re not a fan, diced pineapple or even peaches can work as a good substitute
• Red onion: if it seems too strong, you might use green onions or shallots instead
• Cilantro: if its not your thing, chopped parsley makes a decent alternative

Pro Tips

1. Let the quinoa cool completely before mixing with the rest cuz if it’s warm, it might make the avocado and mango turn mushy.
2. Try to chop the mango and avocado into same sized pieces so that every bite has a balanced mix of flavors.
3. If you prefer a bit more tang, you can always add extra lime juice or a pinch more cumin into the dressing right before serving.
4. Rinse the red onion in cold water for a few minutes if you find it too strong, this little hack really mellows out its flavor.