Chickpea Quinoa Kale Salad delivers a colorful burst of flavor and nutrition. This healthy, gluten-free, and gut-friendly dish features quinoa, chickpeas, and an array of veggies. In this single dish, you get 10 plant-based ingredients with polyphenol or prebiotic benefits!
What Makes Chickpea Quinoa Kale Salad Healthy?
Quinoa and chickpeas provide plant-based protein, essential for muscle repair and immune function.
Fiber-rich quinoa, chickpeas, kale, and vegetables aids in digestion, helps regulate blood sugar levels, and keeps you feeling full longer.
As for gut health, garlic and onions contain prebiotics, which feed the beneficial bacteria in your gut, promoting a balanced and healthy microbiome.
In addition, apple cider vinegar has probiotic properties that can help improve gut health by promoting healthy digestion and balancing stomach acidity.
Gut health experts stress the importance of plant fiber diversity. We’ve talked about the goal of consuming 40 unique plant foods per week to support a healthy gut microbiome. In this single dish, you get a whopping ten plant-based ingredients, delivering a high amount of polyphenols and prebiotics.
Ingredients
For this salad, you’ll need:
- uncooked quinoa
- canned chickpeas
- red or orange bell pepper
- cucumber
- kale
- Italian parsley
- red onion
- olive oil
- lemon
- apple cider vinegar
- garlic
- kosher salt
- ground black pepper
How to Make Chickpea Quinoa Kale Salad
Combine rinsed quinoa and water in a medium saucepan. Bring to a boil over medium-high heat, then cover and simmer for 15 minutes until the quinoa has absorbed all the water. Remove the cover and remove from heat. Fluff with a spoon and let it sit.
In a large serving bowl, add chickpeas, bell pepper, cucumber, kale, red onion, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, vinegar, garlic, salt, and pepper.
Once the quinoa is cooled, add it to the large serving bowl, along with the dressing. Toss the mixture well until thoroughly combined. Add salt if needed.
Let the salad rest for at least 15 minutes before serving to let the flavors meld. Serve chilled or at room temperature.
Recipe FAQs
Can I make this salad ahead of time?
Yes, you can prepare the salad ahead of time. It will keep well in the refrigerator for up to 3 days. Store the dressing separately and add it just before serving to keep the salad fresh.
Is this salad gluten-free?
Yes, all the ingredients in this recipe are naturally gluten-free.
Is this salad vegan?
Yes, this salad is naturally vegan.
Can I add other vegetables or proteins?
Of course! Feel free to customize the salad with additional vegetables like tomatoes, avocado, or carrots. You can also add proteins like grilled chicken, tofu, or feta cheese for a more substantial meal.
How should I store leftovers?
Store any leftover salad in an airtight container in the refrigerator. If you have added the dressing, the salad will stay fresh for up to 3 days. Without dressing, it can last up to 5 days.
What can I use instead of apple cider vinegar?
You can substitute apple cider vinegar with other types of vinegar like red wine vinegar, white wine vinegar, or balsamic vinegar. The flavor will change slightly, but it will still be delicious.
How can I make the salad more filling?
To make the salad more filling, you can add extra protein sources like nuts, seeds, or a boiled egg.
Chickpea Quinoa Kale Salad
Ingredients
- 1 cup uncooked quinoa, rinsed
- 2 cups water
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 medium red or orange bell pepper, chopped
- 1 medium cucumber, seeded and chopped
- 1 cup chopped kale
- 1/2 cup chopped Italian parsley
- 1/2 medium red onion, chopped
- 1/4 cup olive oil
- 1 lemon, juiced
- 3 tbsp apple cider vinegar
- 2 cloves garlic, minced
- 1/2 tsp kosher salt
- 1/4 tsp ground black pepper
Instructions
- Combine rinsed quinoa and water in a medium saucepan. Bring to a boil over medium-high heat, then cover and simmer for 15 minutes until the quinoa has absorbed all the water. Remove the cover and remove from heat. Fluff with a spoon and let it sit.
- In a large serving bowl, add chickpeas, bell pepper, cucumber, kale, red onion, and parsley.
- In a small bowl, whisk together the olive oil, lemon juice, vinegar, garlic, salt, and pepper.
- Once the quinoa is cooled, add it to the large serving bowl, along with the dressing. Toss the mixture well until thoroughly combined. Add salt if needed.
- Let the salad rest for at least 15 minutes before serving to let the flavors meld. Serve chilled or at room temperature.
One Response
Love this salad, stores great in frig.