QUINOA SALAD WITH CHICKPEAS AND ROASTED VEGETABLES RECIPE
This vibrant and nutritious Quinoa Salad with Chickpeas and Roasted Vegetables is a delicious and filling dish that is perfect for a healthy meal or side dish. The combination of fluffy quinoa, protein-packed chickpeas, and flavorful roasted vegetables creates a satisfying and wholesome salad.
To prepare the salad, start by cooking the quinoa. Rinse the quinoa to remove any bitterness, then combine it with water in a saucepan and bring it to a boil. Reduce the heat, cover, and simmer until the quinoa is tender and the liquid is absorbed.
While the quinoa is cooking, prepare the roasted vegetables. Chop a variety of colorful vegetables such as bell peppers, zucchini, and eggplant. Toss them with olive oil, salt, pepper, and any desired seasonings. Roast the vegetables in the oven until they are tender and slightly caramelized.
Next, drain and rinse a can of chickpeas. Once the quinoa and roasted vegetables are ready, combine them with the chickpeas in a large mixing bowl. Gently toss the ingredients together to ensure they are well mixed.
For added flavor, squeeze fresh lemon juice over the salad. The citrusy tang of the lemon enhances the taste of the salad and adds a refreshing element.
You can enjoy this Quinoa Salad with Chickpeas and Roasted Vegetables either warm or chilled, depending on your preference. It makes a delightful standalone meal or can be served as a side dish alongside grilled chicken or fish.
This salad is not only delicious but also highly nutritious. Quinoa is a protein-rich grain that provides essential amino acids, while chickpeas contribute additional protein and fiber. The roasted vegetables are packed with vitamins, minerals, and antioxidants, making this salad a wholesome and balanced option.
Whether you’re looking to add more plant-based meals to your diet or want a satisfying and flavorful dish, this Quinoa Salad with Chickpeas and Roasted Vegetables is a fantastic choice that will leave you feeling nourished and satisfied.
INGREDIENTS
- 1 cup quinoa
- 1 3/4 cups water or vegetable broth
- 1 cup cooked chickpeas (canned or boiled)
- 1 cup mixed vegetables (bell peppers, zucchini, eggplant, etc.), chopped
- 1 small red onion, sliced
- 1 tablespoon olive oil
- 1 teaspoon cumin powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- Juice of 1 lemon
- Fresh parsley or cilantro, chopped for garnish
INSTRUCTIONS
- Rinse the quinoa under running water to remove any bitterness.
- In a saucepan, combine the rinsed quinoa and water (or vegetable broth) and bring it to a boil.
- Reduce the heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is cooked and the liquid is absorbed.
- While the quinoa is cooking, preheat the oven to 200°C (400°F).
- In a bowl, combine the mixed vegetables, red onion slices, olive oil, cumin powder, paprika, salt, and pepper. Toss to coat the vegetables evenly.
- Spread the seasoned vegetables on a baking sheet and roast in the preheated oven for about 20-25 minutes or until they are tender and slightly caramelized.
- In a large mixing bowl, combine the cooked quinoa, roasted vegetables, and cooked chickpeas.
- Squeeze the lemon juice over the mixture and toss everything together gently.
- Taste and adjust the seasoning if needed.
- Garnish with fresh parsley or cilantro.
- Serve the quinoa salad warm or chilled as per your preference.
WEIGHT LOSS TIPS:
- Quinoa is a high-fiber grain that can aid in weight loss. It keeps you full and satisfied for longer durations.
- Use minimal oil for roasting the vegetables, or consider using a cooking spray to reduce the calorie content.
- Increase the vegetable-to-grain ratio in the salad to make it more filling and lower in calories.
- Avoid adding any high-calorie dressings or sauces. The lemon juice provides a refreshing flavor.
- Incorporate a variety of colorful vegetables to maximize the nutrient content of the salad.
- Practice portion control and listen to your body’s hunger and fullness cues.
- Consider adding a source of lean protein, such as grilled chicken breast or tofu, to make it a complete meal.
NUTRITION FACTS
- Calories: 300-350 kcal
- Protein: 10-12g
- Fat: 8-10g
- Carbohydrates: 45-50g
- Fiber: 8-10g
