Go Back
Mediterranean Chickpea & Quinoa Salad Bowl

Mediterranean Chickpea & Quinoa Salad Bowl — Vegan Dinner (Summer Dinner)

Bright, tangy, and super satisfying — this Mediterranean Chickpea & Quinoa Salad Bowl gives you protein, crunch, and sunshine in every bite. It works as a light dinner for busy weeknights or a meal-prep winner for the week ahead.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings: 4
Course: DINNER, Mediterranean
Cuisine: American
Calories: 183
Ingredients Equipment Method Notes

Ingredients
  

  • 1 cup cooked quinoa cool to room temp
  • 1 can 15 oz chickpeas, drained and rinsed (~240 g drained)
  • ½ cup cherry tomatoes halved
  • ¼ cup cucumber diced
  • ¼ cup red onion finely chopped
  • 10 Kalamata olives sliced
  • 2 tbsp fresh parsley chopped
  • 1 tbsp lemon juice fresh
  • Salt and black pepper to taste
  • Optional add-ons: vegan feta fresh mint, baby spinach, a drizzle of extra virgin olive oil.

Equipment

  • Chef’s knife (sharp, please — saves time)
  • Cutting board
  • Saucepan (for quinoa)
  • Large mixing bowl
  • Measuring cups & spoons
  • Fork or small whisk (for dressing)
  • Food storage containers (for leftovers / meal prep)
  • No fancy tools here. If you pre-cook quinoa ahead of time, this salad takes under five minutes to assemble.

Method
 

  1. Cook the quinoa
  2. Rinse 1 cup quinoa under cold water, then cook it with 2 cups of water (or follow package instructions). Bring to a boil, lower the heat, cover, and simmer for about 15 minutes until the water absorbs. Fluff with a fork and cool to room temperature. Cooling prevents wilted veggies.
  3. Prep the veg & chickpeas
  4. While the quinoa cooks, chop the tomatoes, cucumber, red onion, and slice the olives. Rinse and drain the chickpeas, then blot them dry with a towel if you prefer added texture. Dry chickpeas resist becoming soggy in the salad.
  5. Combine & dress
  6. Place quinoa, chickpeas, tomatoes, cucumber, red onion, olives, and parsley in a large mixing bowl. Drizzle 1 tablespoon lemon juice, add salt and black pepper, and toss well. Taste and adjust — you might want a splash more lemon for brightness.
  7. Serve
  8. Divide the salad into four bowls. Garnish with a sprinkle of chopped parsley or a spoonful of vegan feta. Enjoy immediately or chill for later.

Notes

Nutrition — the important part

Per 1-cup serving (approximate):
  • Calories: ~183 kcal
  • Protein: ~8.3 g
  • Carbohydrates: ~31.2 g
  • Fiber: ~6.3 g
  • Fat: ~3.2 g
  • Sodium: ~54 mg (varies by canned chickpeas & olives)
Those numbers make this salad a balanced, low-fat, protein-rich meal. For a heartier dinner, add avocado or a little extra olive oil and expect the calorie count to rise, but also the satisfaction.