This Quinoa & Chickpea Salad is a perfect weight loss recipe because it’s rich in protein, fiber, and healthy fats, while being low in calories and incredibly nutrient-dense. The combination of quinoa, chickpeas, and vegetables makes for a balanced meal that keeps your metabolism active.
Ingredients (Serves 2-3)
For the Salad:
- 1 cup quinoa (rinsed)
- 1 can (15 oz) chickpeas (drained and rinsed) or 1.5 cups cooked chickpeas
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1/4 cup fresh parsley or cilantro, chopped
- 1/4 cup crumbled feta cheese (optional, for added flavor)
For the Lemon-Tahini Dressing:
- 2 tbsp tahini (sesame paste)
- 2 tbsp lemon juice (freshly squeezed)
- 1 tbsp olive oil
- 1 tsp honey or maple syrup (optional, for a slight sweetness)
- 1 small garlic clove, minced
- Salt and pepper, to taste
- 2-3 tbsp water (to adjust consistency)
Instructions:
- Cook the Quinoa:
- In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, lower the heat, and simmer for about 12-15 minutes, or until the quinoa is cooked and all the water is absorbed.
- Once cooked, remove from heat and fluff with a fork. Set aside to cool.
- Prepare the Vegetables:
- While the quinoa is cooking, prepare your vegetables. Dice the cucumber, chop the cherry tomatoes, bell pepper, and red onion. If you’re using fresh herbs, chop the parsley or cilantro.
- Prepare the Chickpeas:
- If you’re using canned chickpeas, drain and rinse them well to remove excess sodium. You can also roast the chickpeas for added crunch by tossing them with a little olive oil, paprika, salt, and pepper, and baking at 400°F (200°C) for 20-25 minutes, shaking halfway through.
- Make the Lemon-Tahini Dressing:
- In a small bowl, combine the tahini, lemon juice, olive oil, honey (if using), minced garlic, salt, and pepper. Stir everything together until smooth.
- Add water 1 tablespoon at a time to thin out the dressing until you reach your desired consistency.
- Assemble the Salad:
- In a large mixing bowl, combine the cooked quinoa, chickpeas, cucumber, tomatoes, bell pepper, red onion, and fresh herbs.
- Pour the lemon-tahini dressing over the salad and toss everything together until well-coated.
- Serve:
- Serve the salad immediately or chill in the fridge for 30 minutes to allow the flavors to meld.
- Top with crumbled feta cheese for extra flavor, if desired.
Why This Recipe Works for Weight Loss:
- High in Protein and Fiber: Quinoa and chickpeas are both excellent sources of plant-based protein and fiber, which help keep you full for longer and reduce the chances of overeating.
- Low in Calories, But Nutrient-Dense: This salad is low in calories yet packed with essential nutrients like vitamins, minerals, and healthy fats, making it a perfect option for weight management.
- Healthy Fats: The olive oil and tahini provide healthy fats, which are essential for your body and help keep you satisfied. They also support skin health, heart health, and hormone balance.
- Rich in Antioxidants: The fresh vegetables and herbs add plenty of antioxidants, which fight inflammation and support overall health.
- Easy to Customize: You can add any vegetables you like or have on hand—zucchini, kale, spinach, or even roasted sweet potatoes are great additions.
Serving Suggestions:
- For a Complete Meal: This salad is great on its own as a light lunch or dinner. You can pair it with a side of roasted veggies or a simple vegetable soup for a more filling meal.
- Meal Prep: This recipe can easily be made in advance and stored in the fridge for 3-4 days, making it perfect for meal prepping.
