Zucchini Chickpea Quinoa Salad — A Fresh, Protein-Packed Power Bowl
Bursting with color, texture, and wholesome ingredients, Zucchini Chickpea Quinoa Salad is a perfect example of how simple ingredients can create something extraordinary. Imagine the subtle crunch of roasted zucchini mingling with nutty quinoa, hearty chickpeas, and a zesty lemon-garlic dressing — all coming together in one refreshing bowl.
What makes this salad truly special is its balance. It’s light yet filling, packed with plant-based protein, fiber, and vitamins that leave you feeling nourished and energized. Whether you’re meal-prepping for a busy week, planning a healthy lunch, or searching for a vibrant potluck dish, this salad hits all the right notes.
Ingredients Needed
Here’s what you’ll need to make this delicious, nutrient-rich salad.
| Ingredient | Quantity | Calories (Approx.) |
|---|---|---|
| Cooked quinoa | 2 cups | 440 |
| Zucchini, diced | 2 medium | 60 |
| Canned chickpeas, drained & rinsed | 1 ½ cups | 250 |
| Cherry tomatoes, halved | 1 cup | 30 |
| Red bell pepper, diced | 1 | 40 |
| Red onion, finely chopped | ¼ cup | 15 |
| Fresh parsley or cilantro, chopped | ¼ cup | 5 |
| Olive oil | 2 tbsp | 240 |
| Lemon juice | 2 tbsp | 10 |
| Garlic, minced | 2 cloves | 10 |
| Salt and black pepper | To taste | 0 |
| Crumbled feta cheese (optional) | ¼ cup | 100 |
Step-by-Step Cooking Instructions
1: Cook the quinoa
Rinse 1 cup of quinoa under cold water to remove bitterness. Add it to a saucepan with 2 cups of water. Bring to a boil, then reduce the heat and simmer for about 15 minutes, or until the water is absorbed. Fluff with a fork and let it cool slightly.
2: Prepare the zucchini
Chop zucchini into bite-sized cubes. Lightly sauté or roast them in a bit of olive oil for 5–7 minutes until tender but not mushy. Allow them to cool before mixing into the salad.
3: Combine the salad ingredients
In a large mixing bowl, combine cooked quinoa, roasted zucchini, chickpeas, cherry tomatoes, red bell pepper, red onion, and parsley.
4: Make the dressing
Whisk together olive oil, lemon juice, minced garlic, salt, and black pepper in a small bowl. Pour over the salad and toss gently to coat every ingredient.
5: Add optional toppings
If you’re using feta cheese, sprinkle it over the top. For extra crunch, you can also add toasted sunflower seeds or pumpkin seeds.
6: Chill and serve
Refrigerate the salad for at least 20–30 minutes to let the flavors meld beautifully. Serve cold or at room temperature.
Tips for Customizing the Recipe
- Make it vegan: Simply skip the feta cheese or use a dairy-free alternative.
- Add more protein: Mix in grilled tofu, tempeh, or even diced chicken if you’re not vegetarian.
- Go Mediterranean: Add Kalamata olives, cucumber, and a touch of oregano for a Greek-inspired version.
- Add crunch: Toss in chopped nuts like almonds, walnuts, or roasted chickpeas.
- Spice it up: Add a pinch of cayenne pepper or drizzle with chili oil for a gentle heat.
- Make it creamy: Stir in a spoonful of tahini or avocado for extra richness.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~270 kcal |
| Protein | 9g |
| Carbohydrates | 35g |
| Fiber | 8g |
| Fat | 11g |
| Saturated Fat | 2g |
| Sugar | 4g |
| Vitamin C | 60% DV |
| Iron | 15% DV |
| Potassium | 20% DV |
Serving Suggestions
- Serve this salad as a main course for a light, balanced lunch or dinner.
- Pair it with grilled chicken, salmon, or tofu for added protein.
- Enjoy as a meal prep lunch — it stores well for up to 4 days in the fridge.
- Bring it to picnics, BBQs, or potlucks — it’s crowd-pleasing and easy to transport.
- Top with fresh herbs or microgreens for an elegant finishing touch.
Zucchini Chickpea Quinoa Salad — A Fresh, Protein-Packed Power Bowl
4
servings15
minutes15
minutes270
kcalIngredients
IngredienttQuantitytCalories (Approx.)
Cooked quinoat2 cupst440
Zucchini, dicedt2 mediumt60
Chickpeas, drained & rinsedt1 ½ cupst250
Cherry tomatoes, halvedt1 cupt30
Red bell pepper, dicedt1t40
Red onion, finely choppedt¼ cupt15
Fresh parsley or cilantro, choppedt¼ cupt5
Olive oilt2 tbspt240
Lemon juicet2 tbspt10
Garlic, mincedt2 clovest10
Salt and black peppertTo tastet0
Feta cheese (optional)t¼ cupt100
Directions
- Cook the quinoa:
- Rinse 1 cup of quinoa under cold water. Add it to a saucepan with 2 cups of water. Bring to a boil, then simmer for 15 minutes until fluffy. Let it cool slightly.
- Sauté the zucchini:
- Dice the zucchini and lightly sauté it in a skillet with olive oil for about 5–7 minutes, until tender but still crisp. Set aside to cool.
- Combine salad ingredients:
- In a large bowl, combine quinoa, zucchini, chickpeas, cherry tomatoes, red bell pepper, red onion, and fresh parsley.
- Make the dressing:
- Whisk together olive oil, lemon juice, minced garlic, salt, and pepper in a small bowl until well blended.
- Toss and season:
- Pour the dressing over the salad and toss gently until everything is evenly coated. Adjust seasoning to taste.
- Add feta (optional):
- Sprinkle with crumbled feta cheese before serving for extra creaminess and flavor.
- Serve & enjoy:
- Chill for 20–30 minutes for the best flavor or serve immediately at room temperature.
Recipe Video
Notes
- Use fresh ingredients: Fresh zucchini and herbs make a big difference in flavor and texture. Choose firm, vibrant zucchini and crisp parsley or cilantro for the best results.
Cook quinoa properly: Fluff it gently after cooking to keep the salad light instead of mushy. Let it cool slightly before mixing it with other ingredients.
FAQs
1. Can I make Zucchini Chickpea Quinoa Salad ahead of time?
Absolutely! This salad is perfect for meal prep. Simply prepare all the ingredients and toss them together. It keeps well in the refrigerator for up to 4 days. For best results, add the dressing just before serving to maintain freshness and texture.
2. Do I need to peel the zucchini?
Nope! The skin on zucchini is tender, full of nutrients, and adds a nice texture. Just wash it well and dice — no peeling required.
3. Can I use canned chickpeas?
Yes, canned chickpeas work great for this recipe. Just drain and rinse them thoroughly to remove excess sodium and improve texture before adding to the salad.
4. What type of quinoa works best?
Any variety — white, red, or tri-color quinoa — will work beautifully. White quinoa is the fluffiest, while red and tri-color varieties add a slightly nuttier taste and a more colorful appearance.
5. Is this salad served hot or cold?
It can be enjoyed either way! It tastes amazing cold after chilling, but it’s equally delicious served slightly warm, especially if you’ve just roasted the zucchini.
Conclusion
Fresh, colorful, and nourishing, the Zucchini Chickpea Quinoa Salad is more than just a salad — it’s a wholesome bowl of flavor and nutrition. With its balance of protein-rich quinoa, fiber-packed chickpeas, and crisp veggies, it’s a meal that satisfies and refreshes at the same time. Whether you’re looking to eat healthier, enjoy a plant-based meal, or simply try something new, this recipe fits perfectly into any lifestyle.
