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High protein salad with quinoa, chickpeas, cherry tomatoes, cucumber, and feta cheese in a large white bowl with lemon dressing

High Protein Salads

A vibrant, filling quinoa and chickpea salad loaded with plant-based protein, crisp fresh vegetables, crumbled feta, and a bright lemon olive oil dressing. Ready in 30 minutes and perfect for healthy weeknight dinners or meal prep.
Prep Time 15 minutes
Cook Time 15 minutes
0 minutes
Total Time 30 minutes
Servings: 4 portions
Course: Healthy Dinner, Main Course, Salad
Cuisine: American, Mediterranean
Calories: 350

Ingredients
  

  • 1 cup quinoa rinsed thoroughly under cold water for 30 seconds before cooking
  • 2 cups vegetable broth or water, broth strongly recommended for better flavor
  • 1 cup cherry tomatoes halved
  • 1 medium cucumber diced into uniform half-inch pieces
  • 15 oz canned chickpeas drained and rinsed twice to reduce sodium
  • 0.5 cup feta cheese crumbled from a block for best texture
  • 0.5 cup fresh flat-leaf parsley or cilantro chopped
  • 3 tbsp extra-virgin olive oil
  • 2 tbsp fresh lemon juice adjust to taste
  • salt and black pepper to taste, added at the end for best control

Equipment

  • Medium pot with lid
  • Large mixing bowl
  • Small bowl for dressing
  • Whisk
  • Knife and cutting board
  • Rubber spatula or large spoon

Method
 

  1. Rinse the quinoa under cold water for 30 seconds. Add to a medium pot with 2 cups of vegetable broth. Bring to a boil over medium-high heat, reduce to low, cover with a tight lid, and simmer for 15 minutes until liquid is fully absorbed and white spiral tails appear around each grain. Remove from heat and rest covered for 5 minutes.
  2. Spread the cooked quinoa into a large mixing bowl and let it cool for 8 to 10 minutes. Do not skip this step as hot quinoa will wilt the vegetables and make the salad soggy.
  3. While the quinoa cools, halve the cherry tomatoes, dice the cucumber into uniform half-inch pieces, and chop your fresh herbs. Consistent sizing ensures even flavor in every bite.
  4. Add the drained chickpeas, prepared vegetables, fresh herbs, and crumbled feta to the cooled quinoa. Toss gently with a rubber spatula to combine without mashing the chickpeas or breaking up the feta.
  5. In a small bowl, whisk together the olive oil and fresh lemon juice until combined. Season with salt and black pepper. Drizzle over the salad, toss once more to coat, and taste before serving. Adjust lemon juice or seasoning as needed.

Notes

Store in an airtight container in the refrigerator for up to 3 to 4 days. For best meal prep results, store the dressing separately and dress just before serving. Serve cold, no reheating required. Add grilled chicken, baked salmon, or sliced avocado on top for an even bigger protein and healthy fat boost.