- Calories
- 340
- Protein
- 14g
- Fiber
- 9g
- Sat. fat
- 2g
- Sodium
- 380mg
- Added sugar
- 2g
What this recipe does for you.
Quinoa salad that stays fluffy and separate instead of clumping: properly cooked and cooled quinoa with cucumber, tomato, chickpeas, herbs and a lemon-olive-oil dressing. 14g protein and 9g fiber, vegan.
Why this works
Every recipe on this site ships with an explanation of the technique decisions, why sear then braise, why the acid goes in at the end, why the fat renders before the aromatics. The method below is those decisions, in order.
Ingredients
Serves 4- 1 cupquinoa · rinsed well
- 1.75 cupswater or vegetable broth
- 1 canchickpeas · 15 oz, drained
- 1cucumber · diced
- 1 cupcherry tomatoes · halved
- 1/2red onion · finely diced
- 1/2 cupflat-leaf parsley · chopped
- 1/4 cupmint · chopped
- 3 tbspextra-virgin olive oil
- 1lemon · juiced
- 1/2 tspkosher salt · to taste
Method
Rinse the quinoa or it tastes soapy
Quinoa is coated in saponins, a natural bitter compound that tastes soapy if you skip the rinse. Run it under cold water in a fine sieve for thirty seconds until the water runs clear. This one step is the difference between clean, nutty quinoa and a faint dish-soap aftertaste.
Cook it like pilaf, not porridge
Use a ratio of about one part quinoa to just under two parts liquid, bring to a boil, then cover and simmer low for fifteen minutes until the liquid is absorbed. Too much water gives you mush. You want each grain to stay distinct with its little germ ring unfurled.
Steam and fluff off the heat
Once the liquid is gone, take it off the heat and let it sit covered for five minutes, then fluff with a fork. This resting steam finishes the grains and lets them separate. Stirring it hot and wet is what turns quinoa into a gluey clump.
Cool the quinoa before dressing
Spread the cooked quinoa on a tray to cool. Dressing it hot makes the grains absorb the oil and go heavy, and the vegetables wilt. Cooled quinoa stays fluffy and takes the lemon dressing as a coating rather than a soak.
Chickpeas and herbs make it a meal
Chickpeas push the protein and fibre high enough that the salad stands as a lunch on its own. A generous amount of parsley and mint keeps it fresh and bright, treat the herbs as a vegetable here, not a garnish.
Dress with lemon and good oil, taste twice
A simple lemon and olive oil dressing lets the ingredients speak. Grains and pulses are bland until seasoned, so taste after dressing and add salt and lemon until it pops. It will need more than you expect, and even more after chilling.
Variations
Substitutions and adaptations land with the photography shoot. The method holds across most reasonable swaps.
Storage
Refrigerator: 3 to 4 days, sealed. Freezer: up to 3 months. Reheat covered to retain moisture.
Frequently asked
- Why is my quinoa mushy or clumpy?
- Usually too much cooking liquid or stirring it while hot and wet. Use just under two parts liquid to one part quinoa, let it steam off the heat for five minutes, then fluff with a fork and cool it on a tray before dressing. That gives you separate, fluffy grains.
- How long does quinoa salad keep?
- It keeps four to five days in the fridge, which makes it excellent for meal prep, and it often tastes better on day two once the flavours have melded. If it dries out, refresh it with a squeeze of lemon and a little olive oil before serving.
- Is quinoa a complete protein?
- Yes, quinoa is one of the few plant foods that contains all nine essential amino acids, which is why it is popular in plant-based eating. Combined with chickpeas here, the salad delivers around fourteen grams of protein per serving.
- Can I change up the vegetables?
- Absolutely. This is a flexible base, swap in roasted peppers, feta if you eat dairy, olives, avocado, or whatever is in season. Keep the ratio of grain to vegetables roughly balanced and the lemon dressing generous.
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