Chickpea quinoa salad with arugula and peppers
Discover a vibrant and nutritious Chickpea Quinoa Salad with Arugula and Peppers. This wholesome recipe combines protein-packed quinoa, zesty arugula, sweet red and green peppers, crunchy onion, and hearty chickpeas, all tossed in a light drizzle of olive oil. Perfect for a healthy lunch or a refreshing side dish!
- 28 Apr 2024
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 7 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 240 grams |
| Energy | |
| Calories 170kcal | 7% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 7g | 20% |
| Sugar 6g | 6% |
| Fat | |
| Fat 4.76g | 6% |
| Saturated 0.60g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 60ug | 7% |
| Choline 40mg | 7% |
| Vitamin B1 0.12mg | 10% |
| Vitamin B2 0.11mg | 8% |
| Vitamin B3 0.79mg | 5% |
| Vitamin B6 0.74mg | 43% |
| Vitamin B9 70ug | 17% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 66mg | 72% |
| Vitamin E 1.08mg | 7% |
| Vitamin K 12ug | 10% |
| Minerals | |
| Calcium, Ca 60mg | 5% |
| Copper, Cu 0.28mg | 0% |
| Iron, Fe 2.30mg | 21% |
| Magnesium, Mg 70mg | 16% |
| Phosphorus, P 170mg | 14% |
| Potassium, K 400mg | 12% |
| Selenium, Se 3.36ug | 6% |
| Sodium, Na 150mg | 10% |
| Zinc, Zn 1.37mg | 12% |
| Water | |
| Water 190g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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