QUINOA & CRISPY CHICKPEA SALAD

On Meatless Mondays, this bowl full of quinoa, roasted chickpeas, carrots, fresh herbs, garlic, and lemon dressing delivers that lean, mean, bean-y protein for lunch or dinner. This dish is a great option for people who want to like salad but can’t seem to enjoy yummy cruciferous greens. Feel free include sliced cucumber or your preferred leafy greens if you prefer a more traditional salad! Boyfriend enjoys life without an onion intolerance (I’m jealous!) so he likes the sliced scallions added to his portions.

I love the texture of the crispy chickpeas; I think roasting them and tossing them in spices truly elevates such a humble bean. If you prefer it as a side dish, the quinoa and roasted chickpea salad also pairs nicely with seared/baked shrimp, white fish, or lemon chicken.

PACKIN’ PROTEIN BOWLS

Prep:

10 min

Cook:

20 min

Total:

30 min

Makes 4 meal-sized servings, each around 1.5 cups in volume.

INGREDIENTS:

15 oz canned chickpeas (~454 g)
2 garlic cloves
½ cup red quinoa, dry (~90 g)
1 tbsp olive oil + 1 tsp
3 large carrots
4 scallions
3 tbsp chopped fresh mint
3 tbsp chopped fresh parsley
1 tsp ground cumin
½ tsp paprika
½ tsp salt

[FOR THE DRESSING]

3 tbsp extra virgin olive oil
3 tbsp lemon juice

[Optional]

sliced cucumber for the salad
2 tsp red pepper flakes, for a bit of heat
Zest from a lemon, if juicing whole lemons (ideally organic if eating zest)
1-2 tbsp hummus to add to the dressing, which will make it creamier but can alter the flavor
Your preferred leafy greens if you want to make a more traditional salad
Almonds, cashews, walnuts, sunflower or pumpkin seeds if you want to increase the protein count

GOURMAND MODE:

For extra heat, add 1 small red chili, seeded and finely chopped. Pick a pepper particular to your pungency preference; some of the spiciest chilis on the Scoville scale are small! For example, California red chilis are milder than the African piri piri and the small bird’s eye chili popular in Thai food! Add chopped bits to the olive oil before emulsifying the dressing or you can toss them directly into the salad. Roasted red peppers are good option without spice.

STEP BY STEP:

1. Preheat the oven to 425 F (~218 C). Drain and rinse the canned chickpeas in a strainer or colander. Before rinsing, I reserve the chickpea liquid (aquafaba) to make recipes like egg-free mayonnaise. While rinsing the chickpeas, try to gently dislodge as many of the thin, papery outer shells as possible. In a dry area (I use the clear, unused stove top above my oven) lay out clean, unused dishtowels and cover with paper towels. Scatter out the rinsed chickpeas and blot with extra paper towels, lightly massaging away more outer shells. Let the chickpeas dry out while the oven heats. The less moisture, the more they will crispen.
2. Peel and slice the garlic cloves into thin ovals. In a small saucepan, heat up 1 tsp olive oil on medium-high heat. Sauté the garlic for 1-2 minutes until nice and fragrant. Add 1 cup water (~237 ml) and bring to a quick boil.
3. Once the chickpeas have dried out a bit and the oven reaches 425 F, toss the chickpeas in a large serving bowl with 1 tbsp olive oil. Line a rimmed baking tray with parchment paper and spread out the chickpeas on the tray. Bake for 20 minutes. Set the bowl aside so you can start adding salad ingredients to it.
4. Once the water in the saucepan comes to a boil, pour in the ½ cup dry red quinoa and simmer on low heat for 10 minutes. (I’m at sea level, so this will probably take you a few minutes longer at higher altitudes). Once the quinoa has simmered for 10 minutes, remove from heat and let rest for 5 minutes.

***While the quinoa simmers and chickpeas roast***
5. Wash your produce. Peel the carrots and thinly slice them on the diagonal. Slice cucumbers if using, based on your taste. Trim the ends of the scallions and repeat this process. Place these vegetables inside the large bowl that you used to toss the chickpeas. Chop 3 tbsp of fresh mint and 3 tbsp of fresh parsley. Reserve 1 tbsp of mint and 1 tbsp of parsley to set aside, then add the remaining herbs to the same bowl as the vegetables. Zest 1 whole lemon if using real lemons for juice, then add to the salad. If you wish to include leafy greens for a more traditional salad, chop enough according to your taste (8-10 minutes).
6. Whisk together the 1 tsp ground cumin, ½ tsp paprika and ½ tsp salt in a bowl large enough to fit all the chickpeas.
7. Add the reserved 1 tbsp chopped parsley, 1 tbsp chopped mint, and 2 tsp red pepper flakes (if using) into a small bowl. Pour in 3 tbsp olive oil and 3 tbsp lemon juice, then whisk for 1 minute so it emulsifies.
8. Once the chickpeas are done, remove them from the oven. Toss them in the dried spice mixture. Add the quinoa to the salad bowl with the other vegetables. Stir in the dressing and toss with the ingredients. Lastly, toss in the toasted chickpeas. Serve immediately and enjoy!

Note: If you have any leftovers, refrigerate for up to 3 days. The chickpeas will not remain crispy but will be tasty!

Easily yields a filling dinner for two with plenty of leftovers, or a plant-based side full of fiber and protein. It also pairs nicely with seared or baked shrimp and lemon chicken, especially while using up leftovers! You can bulk up the volume by adding chopped lettuce or spinach to create an extra robust salad.

For drink pairings, a crisp Sauvignon Blanc or Pinot Grigio is lovely. A smooth, easy-drinking Malbec or Syrah works well for these flavors and quick weeknight meals.

NUTRITION FACTS

Number of Servings: 4
Fiber: 11.34 g
Carbs: 48.49 g

Calories per Serving: 406.27 kcal
Sugar: 7.91 g
Protein: 12.2 g

Weight per Serving: 283 g
Fats: 19.46 g
Iron: 3.73 mg

All servings and nutritional measurements are approximate and exclude optional additions. These estimates are intended for information and guidance purposes only. Please consult a licensed nutrition or medical professional if you need assistance.

Gluten-Free and Vegan Disclaimer: All of the ingredients listed in this recipe are available in gluten-free and vegan versions. Please do your research and verify ingredient lists, as many products can have surprisingly hidden amounts of gluten that can impact those with Celiac Disease and gluten allergies. Likewise, vegans may need to verify if products contain hidden amounts of whey or animal derived ingredients.

Categories: 30 Minute Meals, Gluten-Free, Sides, Vegan, VegetarianTags: Chickpeas, Dinner, Gluten Free, Plant Based, Quinoa, Salad, Vegan, Vegetarian

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