Fiber-Rich Quinoa Salad with Roasted Chickpeas and Fresh Herbs

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-05-03 · Updated 2026-05-03

A vibrant, nutrient-packed salad featuring roasted chickpeas and quinoa tossed with fresh parsley and lemon dressing. This mediterranean-inspired salads (vegetarian, gluten free) ready in about 45 minutes pairs quinoa, water, canned chickpeas, drained and rinsed into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 320 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 can (15 oz) canned chickpeas, drained and rinsed
• 3 tbsp olive oil
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup fresh parsley, chopped
• 3 tbsp lemon juice
• 1 clove garlic clove, minced
• 1/4 cup red onion, finely diced
• 1/2 cup cucumber, peeled and diced

Instructions

1. Step 1: Rinse 1 cup quinoa under cold water until water runs clear. In a medium saucepan, combine rinsed quinoa and 2 cups water, bring to a boil over high heat, then reduce to low, cover and simmer for 15 minutes until water is absorbed and quinoa is fluffy.
2. Step 2: Preheat oven to 400°F. Toss 1 can (15 oz) drained chickpeas with 2 tbsp olive oil, 1 tsp ground cumin, 1/2 tsp smoked paprika, 1/2 tsp salt, and 1/4 tsp black pepper in a bowl until evenly coated. Spread chickpeas on a baking sheet and roast for 25 minutes, shaking halfway through, until crispy.
3. Step 3: In a large bowl, whisk together 3 tbsp lemon juice, 1 tbsp olive oil, and 1 minced garlic clove until emulsified. Add the cooked quinoa, 1/2 cup chopped parsley, 1/4 cup finely diced red onion, and 1/2 cup diced cucumber. Toss gently to combine.
4. Step 4: Add the roasted chickpeas to the salad and mix lightly. Adjust seasoning with additional salt and pepper if needed. Serve chilled or at room temperature.