Chickpea quinoa salad with arugula and peppers
This Chickpea Quinoa Salad combines protein-rich chickpeas and quinoa with peppery arugula and sweet bell peppers, making it a nutritious and vibrant choice. Ideal for a light lunch or a hearty side, it's easy to prepare and packed with flavour.
Cook time 15 min
Prep time 10 min
Ingredients:
1 cup quinoa1 cup arugula
1/2 cup onion
15 oz chickpeas
1 red pepper
1 green pepper
1/2 tbsp olive oil
This Chickpea Quinoa Salad with Arugula and Peppers is a nutritious and vibrant dish that's perfect for a light lunch or a hearty side. Combining the earthy flavors of chickpeas and quinoa with the peppery notes of arugula and the sweetness of red and green peppers, this salad is not only flavorful but also packed with protein and fiber.
Instructions:
- Rinse 1 cup of quinoa under cold water to remove any bitterness caused by the saponin coating.
- In a medium-sized saucepan, combine the rinsed quinoa with 2 cups of water. Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the quinoa is tender and the water is fully absorbed.
- Remove from heat, fluff the quinoa with a fork, and let it cool to room temperature.
- While the quinoa is cooking, finely chop 1/2 cup of onion.
- Dice 1 red pepper and 1 green pepper.
- In a large mixing bowl, combine the cooked and cooled quinoa, 15 oz of drained and rinsed chickpeas, chopped onion, diced red pepper, and diced green pepper.
- Add 1 cup of arugula to the mixture.
- Drizzle 1/2 tbsp of olive oil over the salad.
- Toss all the ingredients together until well combined.
- Adjust seasonings if needed. You can add salt, pepper, or a squeeze of lemon juice to taste, though this is optional.
- If you prefer a chilled salad, cover and refrigerate for at least 30 minutes before serving.
- Serve immediately as a refreshing salad. Enjoy as a light lunch or as a side dish to your favorite main course.
Your Chickpea Quinoa Salad with Arugula and Peppers is now ready to be served! Enjoy this fresh, wholesome dish as a standalone meal or as a complementary side. It's perfect for meal prep, potlucks, or a quick and healthy lunch.
Chickpea quinoa salad with arugula and peppers FAQ:
Cook the quinoa for about 15 minutes. Bring it to a boil, then reduce the heat, cover, and let it simmer until tender and the water is fully absorbed.
Yes, you can substitute or add other vegetables such as cucumbers, tomatoes, or carrots, based on your preference or what you have available.
Store leftovers in an airtight container in the refrigerator for up to 3 days. The salad can be enjoyed cold, though it's best to consume it fresh.
If you don’t have arugula, you can substitute it with spinach or mixed salad greens for a similar peppery or leafy flavor.
To enhance the flavor, consider adding salt, pepper, or a squeeze of lemon juice when mixing. Adjust these seasonings to your taste before serving.
Tips:
- Rinse the quinoa thoroughly before cooking to remove its natural coating, which can taste bitter.
- For added flavor, cook the quinoa in vegetable broth instead of water.
- Let the quinoa cool before mixing it with the other ingredients to prevent wilting the arugula.
- Feel free to add other vegetables or herbs to customize the salad to your taste, such as cherry tomatoes, cucumbers, or fresh parsley.
- Consider adding a light vinaigrette or lemon dressing to enhance the flavors.
Nutrition per serving
4 ServingsCalories 170kcal
Protein 8g
Carbohydrates 27g
Fiber 7g
Sugar 6g
Fat 4.76g
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