Want a clean, powerful meal that fuels performance without weighing you down? This quinoa chickpea salad is exactly what your training routine needs. Packed with plant-based protein, complex carbohydrates, and healthy fats, it delivers sustained energy⚡ for intense workouts and faster recovery💪.
This high-protein vegetarian salad combines fluffy quinoa, protein-rich chickpeas, crunchy vegetables, feta cheese, raisins, and roasted pistachios for the perfect balance of macros.
Quinoa provides all nine essential amino acids, while chickpeas support muscle repair. The olive oil and pistachios add anti-inflammatory healthy fats- ideal for athletes managing heavy training loads🏋️♀️.
This healthy quinoa salad recipe fits seamlessly into your plan. It is gluten-free, easy to meal prep, and light enough to keep you agile while still being filling.
Make this quinoa chickpea salad part of your diet and experience steady energy, better recovery, and delicious nutrition; all in one powerful bowl.
nutritional benefits
- High in carbohydrates⚡
- Good source of plant-based complete protein💪
- Rich in dietary fiber
- Provides sustained energy⚡
- Contains healthy fats
- Naturally gluten-free
- Rich in antioxidants
when to eat Salad?
- Post-training
- Lunch
- Dinner
sustainable bites
Do not discard the sweet corn water. Let it cool and use it for plants.
how to make Quinoa Chickpea Salad?
Quinoa Chickpea Salad
Ingredients
Method
- Rinse the quinoa thoroughly and drain well.
- Add ½ to ¾ cup of water to a pressure cooker and bring it to a boil on high flame.
- Add the rinsed quinoa to the hot water.
- Pressure cook it for 3 whistles.
- If any water remains, cook uncovered for a few minutes until the quinoa is dry and fluffy.
- Rinse the chickpeas and soak them overnight.
- Add soaked chickpeas to a pressure cooker with water, about three times the quantity of chickpeas, ensuring they are fully submerged.
- Add salt and pressure cook for 8–10 whistles, depending on the quality of the chickpeas.
- Measure out ⅓ cup of boiled chickpeas for the salad.
- Bring sufficient water to a boil in a pan.
- Add sweet corn to the hot water.
- Boil on high flame for about 5 minutes or until the corn is tender.
- Drain and set aside 2 tablespoons of boiled corn for the salad.
- Heat a tawa or pan on medium flame.
- Dry-roast the pistachios, stirring continuously.
- Remove once lightly golden and keep aside.
- In a large mixing bowl, combine cooked quinoa, boiled chickpeas, cucumber, red onion, green capsicum, sweet corn, feta cheese, roasted pistachios, and raisins.
- Add olive oil, lemon juice, salt, and pepper. Mix well and serve fresh.
Notes
- Rinse quinoa well to remove bitterness from its natural coating.
- Allow quinoa to cool completely before mixing to keep the salad fresh and non-mushy.
- Chickpeas should be soft but hold their shape for the best texture.
- Feta cheese is naturally salty, so adjust the added salt carefully.
- Adjust lemon juice according to personal taste.
- You can add herbs like parsley, mint, or coriander for extra freshness.
- Serve immediately or refrigerate and consume within 24 hours for the best flavour and texture.
nutrition per serving
(1 cup)
| Nutrients | Amount |
|---|---|
| Energy | 292 Kcal |
| Carbohydrates | 28.1 g |
| Protein | 11.7 g |
| Fats | 14.3 g |
love this recipe? share your experience!
Ready to fuel your training with performance-driven nutrition?
Give this quinoa chickpea salad a try and see how it fits into your workout routine! Whether you enjoy it as a post-workout meal, meal-prep lunch, or light dinner, I’d love to know how it worked for you.
If you make it, drop a comment below👇 and share your experience. Did you add your own twist? Your feedback helps others make better, healthier choices!
Stay fuelled and stay strong💪.
