Vegan Quinoa Salad with Roasted Chickpeas

Vegan Quinoa Salad with Roasted Chickpeas: A Nutrient-Packed Recipe for Healthy Living

Ingredients

For the quinoa salad:

• 1 cup quinoa (rinsed)
• 2 cups vegetable broth or water
• 1 cup cherry tomatoes (halved)
• 1 cucumber (diced)
• 1 bell pepper (diced)
• 1/2 red onion (finely chopped)
• 1 cup corn (fresh or frozen)
• 1 avocado (diced)
• 1/4 cup fresh parsley (chopped)
• 1/4 cup fresh cilantro (chopped)

For the roasted chickpeas:

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• 1 can chickpeas (15 oz, drained and rinsed)
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon cumin
• Salt and black pepper, to taste

For the dressing:

• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon maple syrup or agave (optional)
• Salt and black pepper, to taste

Preparation Steps

Step 1: Cooking Quinoa

Begin by rinsing the quinoa thoroughly under cold water to remove its natural coating, called saponin, which can give it a bitter taste. In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for approximately 15 minutes or until the quinoa is fluffy and the liquid has been absorbed. Remove from heat and let it sit covered for another 5 minutes before fluffing it with a fork.

Step 2: Roasting Chickpeas

While the quinoa is cooking, preheat your oven to 400°F (200°C). Drain and rinse the chickpeas, then dry them thoroughly with a kitchen towel to remove excess moisture. On a baking sheet, spread the chickpeas in a single layer. Drizzle them with olive oil and sprinkle smoked paprika, garlic powder, cumin, salt, and black pepper over them. Toss everything well to ensure that the chickpeas are coated evenly. Roast in the preheated oven for 25-30 minutes, shaking the pan halfway through, until they are golden brown and crispy.

Step 3: Preparing the Salad

In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, cucumber, bell pepper, red onion, corn, diced avocado, parsley, and cilantro. This medley of colors and textures not only adds nutritional diversity but also creates a visually appealing dish that invites everyone to dig in.

Step 4: Making the Dressing

In a small bowl or a jar with a lid, combine the olive oil, lemon juice, maple syrup (if using), salt, and black pepper. Shake or whisk until the ingredients are well blended. Adjust seasoning as needed, ensuring that the dressing complements the freshness of the salad ingredients.

Step 5: Assembling the Salad

Once the chickpeas are roasted and crispy, allow them to cool slightly before adding them to the salad. Pour the dressing over the quinoa salad and gently toss to combine, making sure all the ingredients are coated with the dressing. Serve immediately or let it chill in the refrigerator for 30 minutes to enhance the flavors.

Nutritional Benefits

Quinoa – This ancient grain is a complete protein, containing all nine essential amino acids. It’s also rich in dietary fiber, magnesium, B vitamins, and antioxidants. Quinoa’s low glycemic index makes it an excellent choice for maintaining steady blood sugar levels.

Chickpeas – Packed with protein, fiber, and essential nutrients like folate, iron, and phosphate, chickpeas are beneficial for digestive health and offer sustained energy. They can also aid weight management due to their high satiety factor.

Vegetables – The inclusion of colorful vegetables such as bell peppers, tomatoes, and cucumbers not only provides vitamins and minerals but also adds antioxidants, which can help combat oxidative stress and inflammation in the body. Avocado adds healthy fats that support heart health.

Fresh Herbs – Parsley and cilantro are not merely garnishes; they’re nutritional powerhouses. Rich in vitamins A, C, and K, they also provide unique phytonutrients that may confer various health benefits, including anti-inflammatory properties.

Variations of Vegan Quinoa Salad

This vegan quinoa salad with roasted chickpeas is versatile, making it a great option for meal prep or picnics. Here are some variations to consider:

1. Add Fruits: Incorporate seasonal fruits such as diced mango, berries, or pomegranate seeds for a sweet twist. This addition elevates flavor and nutrition.

2. Different Grains: Swap quinoa with farro, bulgur, or brown rice to vary the base. Each grain adds unique flavors and textures.

3. Nuts and Seeds: For added crunch and nutrition, include toasted sunflower seeds, pumpkin seeds, or walnuts. These healthy fats contribute omega-3 fatty acids and additional protein.

4. Spicy Kick: If you prefer a bit of heat, add jalapeños or a dash of red pepper flakes to the dressing or salad. This smash of spice can elevate the flavor profile.

5. Dairy Substitutes: Consider crumbling some vegan feta cheese to introduce a creamy texture and tangy flavor to your salad. Nutritional yeast can also be used to impart a cheesy taste without the dairy.

Serving Suggestions

This vegan quinoa salad with roasted chickpeas can be served as a main course or as a side dish. Pair it with a light soup or serve it alongside grilled vegetables for a complete meal. It’s perfect as a packed lunch, thanks to its ability to stay fresh and flavorful in the refrigerator for several days.

Storage Tips

Store any leftovers in an airtight container in the refrigerator. The salad keeps well for up to four days. Note that the avocado may brown over time, so it’s advisable to add it fresh just before serving or mix in a splash of lemon juice to help maintain its vibrant color. The roasted chickpeas can be stored separately to preserve their crunch and added to the salad just prior to serving.

Conclusion

Vegan quinoa salad with roasted chickpeas is a delightful and nutritious dish, rich in protein, fiber, vitamins, and minerals. Perfect for any meal, this salad is not only easy to prepare but also customizable to suit your taste preferences. With its array of flavors and textures, it promises to satisfy hunger while keeping your health and wellness goals in check. Whether you’re a dedicated vegan or simply looking to add more plant-based meals to your diet, this salad is a delicious option to consider.

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