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Mediterranean salad

Mediterranean Quinoa Salad with Chickpeas & Avocado

A vibrant and filling salad packed with fiber, healthy fats, and plant-based protein – all excellent for cholesterol management.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 2
Course: Appetizer, Main Course, Salad
Cuisine: Mediterranean
Calories: 450

Ingredients
  

  • ½ cup dry quinoa, rinsed
  • 1 cup water or low-sodium vegetable broth
  • 1 15oz can chickpeas rinsed and drained
  • ½ cup cucumber diced
  • ½ cup cherry tomatoes halved
  • ¼ cup red onion finely diced
  • ¼ cup fresh parsley chopped
  • ½ ripe avocado diced
  • 2 tbsp olive oil extra virgin
  • 1 tbsp fresh lemon juice
  • ½ tsp dried oregano
  • salt & pepper to taste

Method
 

  1. Cook quinoa: Combine rinsed quinoa and water/broth in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Fluff with a fork and let cool slightly.
  2. While quinoa cools, prepare the dressing: In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
  3. In a large bowl, combine cooked quinoa, chickpeas, cucumber, cherry tomatoes, red onion, and fresh parsley.
  4. Pour the dressing over the salad and toss gently to combine.
  5. Just before serving, gently fold in the diced avocado.

Notes

Nutrition (per serving, approximate):

 
  • Calories: 400-450
  • Total Fat: 20-25g
  • Saturated Fat: 3-4g
  • Cholesterol: 0mg
  • Sodium: 250-300mg (adjust based on broth)
  • Total Carbohydrates: 50-55g
  • Dietary Fiber: 12-15g
  • Sugars: 7-9g
  • Protein: 15-18g