Zucchini Chickpea Quinoa Salad
A quick, protein-rich salad featuring tender zucchini, quinoa, and chickpeas tossed in a zesty lemon dressing. Perfect for meal prep, light lunches, or a wholesome side dish.
Equipment
- 1-Large skillet
- 1 large mixing bowl
- 1 small bowl or jar for dressing
- 1 knife
- 1 cutting board
- 1 measuring cup
- 1 teaspoon and tablespoon
- 1 spatula or wooden spoon
Ingredients
For the Salad:
- 4 –5 cups diced zucchini about 2 small zucchinis
- 2 teaspoons olive oil
- 2 cups cooked quinoa cooled
- 1 15 oz can chickpeas, drained and rinsed
- ½ cup crumbled feta cheese
- ½ medium red onion diced
- Salt to taste
- Black pepper to taste
For the Lemon Dressing:
- ¼ cup olive oil
- ¼ cup fresh lemon juice
- 1 tablespoon red wine vinegar
- 2 teaspoons soy sauce or tamari
- 1 teaspoon pure maple syrup
- 1 teaspoon Dijon mustard
- 1 –2 cloves garlic minced
- ¼ cup fresh parsley chopped
- Salt to taste
- Black pepper to taste
Instructions
- Prepare the Zucchini: Wash the zucchinis thoroughly under cold running water and trim off both ends. Cut them into evenly sized bite-sized cubes so they cook uniformly. Place the diced zucchini in a large bowl while preparing your skillet, keeping your workspace organized and ready for sautéing. Proper preparation ensures the zucchini cooks evenly and retains a tender-crisp texture.
- Sauté the Zucchini: Heat a large skillet over medium heat. Once warm, add 1–2 teaspoons of olive oil, spreading it evenly across the pan’s surface. Carefully add the diced zucchini along with a pinch of salt and freshly ground black pepper. Stir gently to coat all pieces with oil. Cook for 5–7 minutes, stirring occasionally, until the zucchini is golden on some edges and tender but still slightly firm. Overcooking can make it mushy. Transfer the zucchini to a bowl and allow it to cool slightly.
- Cook and Cool Quinoa: Rinse 1 cup of dry quinoa under cold water to remove any bitterness. Cook it with 2 cups of water according to package instructions, usually bringing it to a boil, then simmering until tender (about 15 minutes). Once cooked, fluff the quinoa with a fork and allow it to cool to room temperature. Cooling prevents the salad from becoming soggy when combined with other ingredients.
- Combine Main Ingredients: In a large mixing bowl, combine the cooled quinoa, sautéed zucchini, drained chickpeas, diced red onion, and crumbled feta cheese. Stir gently to evenly distribute all ingredients. Ensure the feta is scattered throughout the salad to provide a creamy texture and subtle tang in every bite. Taste and adjust the salt and pepper if needed.
- Prepare the Lemon Dressing: In a small bowl or jar, add 1/4 cup olive oil, 1/4 cup freshly squeezed lemon juice, 1 tablespoon red wine vinegar, 2 teaspoons soy sauce (or tamari), 1 teaspoon pure maple syrup, 1 teaspoon Dijon mustard, and 1–2 minced garlic cloves. Whisk thoroughly until the dressing becomes slightly emulsified. Stir in 1/4 cup chopped fresh parsley and season with salt and black pepper to taste. The dressing should be bright, tangy, and flavorful to complement the salad.
- Toss Salad with Dressing: Pour the prepared lemon dressing over the quinoa mixture. Using a large spoon or spatula, fold the dressing gently into the salad until all ingredients are evenly coated. Take care not to mash the zucchini or chickpeas. Taste and adjust seasoning, adding more salt, pepper, or lemon juice if necessary to enhance flavor.
- Serve or Chill Salad: The salad can be enjoyed immediately at room temperature or chilled in the refrigerator for 30 minutes to allow flavors to meld. For meal prep, store in an airtight container for up to 4 days. If it absorbs too much dressing over time, add a splash of lemon juice or olive oil before serving to refresh the flavors.
Notes
- For best results, use fresh, firm zucchinis to maintain a tender-crisp texture after sautéing.
- Rinse quinoa thoroughly before cooking to remove any bitterness.
- Allow the zucchini and quinoa to cool before combining with the dressing to prevent sogginess.
- Taste and adjust seasonings gradually—sometimes a touch more lemon juice or salt can brighten the flavors.
- This salad is versatile; you can swap feta with vegan cheese or omit for a fully plant-based option.
- Optional add-ins like cherry tomatoes, cucumbers, or toasted nuts enhance both flavor and texture.
- Ideal for meal prep—store in an airtight container for up to 4 days in the fridge.
