Charred chickpea and corn quinoa salad
Discover a vibrant and nutritious Charred Chickpea and Corn Quinoa Salad, loaded with fresh ingredients like avocado, red pepper, and parsley. This delicious and easy-to-make salad is tossed with a tangy lime and honey vinaigrette, perfect for a healthy lunch or dinner!
- 17 Mar 2024
- Cook time 20 min
- Prep time 10 min
- 7 Servings
- 13 Ingredients
This Charred Chickpea and Corn Quinoa Salad is a delightful blend of flavors and textures, combining the nuttiness of quinoa, the sweetness of corn, and the creaminess of avocado. It’s perfect for a light lunch or as a side dish at your next gathering. Packed with protein, fiber, and a medley of fresh ingredients, this salad is not only delicious but also highly nutritious.
Ingredients:
Instructions:
- Rinse 1 cup of quinoa under cold water using a fine-mesh strainer.
- In a medium 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 simmer for about 15 minutes or until the water is absorbed and the quinoa is tender.
- Remove from heat and let it sit, covered, for about 5 minutes. Fluff with a fork and set aside to cool.
- Heat 2 tbsp of vegetable oil in a large skillet over medium-high heat.
- Add the chickpeas and sweet corn to the skillet. Cook, stirring occasionally, until the chickpeas and corn are lightly charred and golden brown, about 8-10 minutes. Remove from heat and let cool.
- In a large salad bowl, combine the cooked quinoa, charred chickpeas, and corn.
- Add the diced red bell pepper, chopped green onions, diced avocado, and chopped parsley. Mix well to combine.
- In a small bowl or jar, whisk together 1/4 cup vegetable oil, lime juice, vinegar, honey, ground cumin, salt, and pepper until well blended.
- Pour the dressing over the salad mixture.
- Toss everything together to ensure even coating.
- Taste and adjust seasoning with more salt, pepper, or lime juice if needed.
- Serve immediately or refrigerate for an hour to let the flavors meld.
Tips:
- Rinse the quinoa thoroughly before cooking to remove its natural bitter coating called saponin.
- To achieve a charred effect on the chickpeas and corn, make sure your pan is preheated and avoid overcrowding.
- Use fresh lime juice for the dressing to add a vibrant, zesty flavor.
- Massage the avocado lightly into the salad to evenly distribute its creamy texture.
- Allow the salad to rest for about 10 minutes before serving to let the flavors meld together.
This Charred Chickpea and Corn Quinoa Salad is a versatile and vibrant dish that brings together a variety of textures and flavors in a nutritious package. Easy to prepare and full of wholesome ingredients, it’s sure to become a favorite in your recipe collection. Enjoy it fresh or let it sit for a bit to further enhance the blend of earthy, sweet, and tangy tastes.
| Nutrition Facts | |
|---|---|
| Serving Size | 140 grams |
| Energy | |
| Calories 130kcal | 5% |
| Protein | |
| Protein 3.92g | 3% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 4.79g | 13% |
| Sugar 4.36g | 4% |
| Fat | |
| Fat 18g | 20% |
| Saturated 1.61g | 5% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 33ug | 4% |
| Choline 22mg | 4% |
| Vitamin B1 0.07mg | 6% |
| Vitamin B2 0.10mg | 8% |
| Vitamin B3 0.97mg | 6% |
| Vitamin B6 0.30mg | 18% |
| Vitamin B9 60ug | 15% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 22mg | 24% |
| Vitamin E 1.00mg | 7% |
| Vitamin K 80ug | 65% |
| Minerals | |
| Calcium, Ca 27mg | 2% |
| Copper, Cu 0.17mg | 0% |
| Iron, Fe 1.37mg | 12% |
| Magnesium, Mg 40mg | 9% |
| Phosphorus, P 90mg | 7% |
| Potassium, K 310mg | 9% |
| Selenium, Se 1.59ug | 3% |
| Sodium, Na 90mg | 6% |
| Zinc, Zn 0.82mg | 7% |
| Water | |
| Water 100g | - |
| * 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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