Vegetable and Quinoa Salad with Rice and Chickpeas

This Vegetable and Quinoa Salad with Rice and Chickpeas is a colorful and nutritious dish, packed with protein and fiber, perfect for a light dinner. The combination of fresh vegetables and hearty grains makes it a satisfying meal that’s both healthy and delicious.

Ingredients

• Quinoa - 1/2 cup (90g)
• Brown rice - 1/2 cup (90g)
• Canned chickpeas - 1/2 cup (120g), drained and rinsed
• Cucumber - 1/2 medium, diced
• Red bell pepper - 1/2, diced
• Carrot - 1 medium, grated
• Red onion - 1/4 small, finely chopped
• Fresh parsley - 2 tablespoons, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the quinoa under cold water. In a medium saucepan, combine quinoa with 1 cup (240ml) of water and bring to a boil. Reduce heat, cover, and simmer for 15 minutes until water is absorbed.
2. In a separate saucepan, cook the brown rice according to package instructions, usually about 20 minutes.
3. While the quinoa and rice are cooking, prepare the vegetables: dice the cucumber and red bell pepper, grate the carrot, and finely chop the red onion and parsley.
4. In a large mixing bowl, combine the cooked quinoa, brown rice, chickpeas, cucumber, red bell pepper, carrot, red onion, and parsley.
5. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper. Pour the dressing over the salad and toss gently to combine.
6. Serve the salad at room temperature or chilled, garnished with additional parsley if desired.

Nutrition

• Calories: 375
• Protein: 14 g
• Carbs: 60 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 320 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• High in protein and fiber from quinoa and chickpeas, promoting digestive health.
• Rich in vitamins and minerals from fresh vegetables, supporting overall wellness.

Tags