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high protein quinoa salad recipe

High Protein Quinoa Salad

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Prep Time 15 minutes
Cook Time 15 minutes
Resting Time 10 minutes
Total Time 40 minutes
Course Salad
Cuisine Fusion
Servings 4 servings

Equipment

  • 1 medium saucepan with lid
  • 1 Fine mesh strainer
  • 1 medium mixing bowl
  • 1 large salad bowl
  • 1 Cutting board
  • 1 Chef's knife
  • 1 small jar with lid (or small bowl and whisk)
  • 1 Wooden spoon
  • 1 measuring cup
  • 4 Measuring spoons

Ingredients
  

  • 1 cup quinoa uncooked; rinsed
  • 2 cup water cold
  • 1/2 teaspoon salt fine
  • 1 cup chickpeas cooked; drained and rinsed
  • 1 cup black beans cooked; drained and rinsed
  • 1 cup cherry tomatoes halved
  • 1 cup cucumber diced
  • 1/2 cup red onion finely chopped
  • 1/2 cup red bell pepper diced
  • 1/2 cup corn kernels cooked or thawed
  • 1/4 cup fresh parsley chopped
  • 1/4 cup fresh cilantro chopped
  • 1/2 cup feta cheese optional; crumbled
  • 1/4 cup roasted pumpkin seeds unsalted
  • 3 tablespoon extra-virgin olive oil
  • 2 tablespoon lemon juice freshly squeezed
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 clove garlic minced
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon black pepper freshly ground
  • 1/4 teaspoon salt for dressing; fine

Instructions
 

  • Rinse the quinoa thoroughly in a fine-mesh strainer under cold water for 30–60 seconds and drain well.
  • Add the rinsed quinoa, water, and 1/2 teaspoon salt to the saucepan and bring to a boil over medium-high heat.
  • Once boiling, reduce the heat to low, cover with a lid, and simmer for 12–15 minutes until the water is absorbed and the quinoa is tender.
  • Remove the saucepan from the heat, keep covered, and let the quinoa rest for 5 minutes.
  • Fluff the quinoa with a fork, transfer it to a mixing bowl, and let it cool for about 10 minutes to reach room temperature.
  • While the quinoa cools, prepare the vegetables by halving the cherry tomatoes, dicing the cucumber and bell pepper, chopping the red onion, and roughly chopping the parsley and cilantro.
  • In a large salad bowl, combine the chickpeas, black beans, cherry tomatoes, cucumber, red onion, red bell pepper, corn kernels, parsley, cilantro, and feta cheese if using.
  • Add the cooled quinoa to the salad bowl and gently toss everything together with a wooden spoon.
  • In a small jar or bowl, combine the olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, ground cumin, black pepper, and 1/4 teaspoon salt.
  • Shake the jar vigorously or whisk in the bowl until the dressing is smooth and emulsified.
  • Pour the dressing over the quinoa salad and toss gently until all ingredients are evenly coated.
  • Sprinkle the roasted pumpkin seeds over the top and give the salad one final light toss.
  • Taste and adjust seasoning with additional salt, pepper, or lemon juice if desired.
  • Let the salad rest for 5 minutes before serving to allow the flavors to meld.

Notes

For best results, cook the quinoa slightly ahead so it can cool completely, as warm grains can wilt the vegetables and thin the dressing; you can easily customize the protein by swapping beans for lentils or adding grilled chicken, tofu, or hard-boiled eggs, and it’s fine to make this salad a day in advance since the flavors improve over time—just keep the pumpkin seeds aside until serving so they stay crunchy and, if using feta, add a little extra before serving because it can absorb into the salad overnight.
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