Quinoa and Chickpea salad Recipe | High Protein Vegetarian and Vegan Meal Ideas

Описание: Quinoa and Chickpea salad Recipe | High Protein Vegetarian and Vegan Meal Ideas!
Quinoa and Chickpea Salad, featuring crisp cucumbers, vibrant peppers, zesty onions, and fresh cilantro. This Quinoa and Chickpea salad is a high-protein, vegan-friendly dish is both nutritious and delicious, perfect for a wholesome lunch or dinner. Whether you're vegan, vegetarian, or simply looking to incorporate more nutritious meals into your diet, this recipe is a must-try. Follow along as we guide you through each step to create this wholesome dish. Don't forget to like, comment, and subscribe for more healthy recipes!

✅Ingredients: Cook Chickpeas:
1 cup dried chickpeas soaked
2 cups water
1/2 tsp salt

✅Ingredients: Cook quinoa:
1 cup quinoa(use any type)
1.5 cup water
1 tsp oil
1/2 tsp salt

✅Ingredients - for salad: (3 to 4 servings)

1 cup quinoa, rinsed and cooked
1 cup dried chickpea soaked cooked or can (15 oz) chickpeas, drained and rinsed
1/2 large cucumber, diced
1/3 red bell pepper, diced
1/3 yellow bell pepper, diced
1/3 orange bell pepper, died
1/3 green bell pepper, diced
1 small red onion, or half large onion finely chopped
1/4 cup fresh cilantro, chopped

For the Dressing:
1-2 tbsp extra-virgin olive oil
Juice of 1 lemons
1-2 cloves garlic, minced
Salt and freshly ground black pepper, to taste

▶️ METHOD:

🥣Cook chickpea:

Rinse and Soak: Rinse 1 cup of dried chickpeas under cold water. Place them in a bowl and cover with ample water. Soak overnight or for at least 8 hours.
Drain and Rinse: After soaking, drain and rinse the chickpeas thoroughly.
Pressure Cook: Transfer the soaked chickpeas to a pressure cooker. Add enough water to cover them by about 2 inches. If desired, add 1/2 teaspoon of salt. Secure the lid and cook on high pressure for 12 minutes or 4-5 whistles.
Natural Release: Allow the pressure to release naturally for 10 minutes, then carefully release any remaining pressure.
Strain: Drain the cooked chickpeas using a strainer.

🥣Cook quinoa:

Rinse: Place the quinoa in a fine-mesh strainer and rinse under cold running water for about 30 seconds to remove its natural coating, saponin, which can cause a bitter taste.
Toast: In a medium saucepan over medium heat, add the rinsed quinoa. Toast for 5-7 minutes, stirring occasionally, until it becomes fragrant and slightly golden. This enhances its nutty flavor.
Add Water and Cook: Pour in 1.5 cups of water, add 1 teaspoon of olive oil, and 1/2 teaspoon of salt. Increase the heat to bring the mixture to a boil.
Simmer: Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes, or until the water is fully absorbed.
Rest and Fluff: Remove the saucepan from heat and let it sit, covered, for an additional 5 minutes. Then, remove the lid and fluff the quinoa gently with a fork to separate the grains.

🥣Prepare the Dressing:

In a small bowl, whisk together 1-2 tablespoons of extra-virgin olive oil, the juice of 1 lemon, and minced garlic.
Season with salt and freshly ground black pepper to taste.

🥣🥣METHOD:

In a large mixing bowl, combine the cooked and cooled quinoa, chickpeas, diced cucumber, red, yellow, orange, and green bell peppers, finely chopped red onion, and chopped fresh cilantro.
Pour the dressing over the salad ingredients.
Toss gently to ensure all components are well coated with the dressing.
Serve immediately, or refrigerate for 30 minutes to allow the flavors to meld.
This salad can be enjoyed chilled or at room temperature.


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