Low-Sodium Mediterranean Chickpea and Quinoa Salad

By AislePrompt Editorial · Published 2026-06-20 · Updated 2026-06-20

A refreshing and protein-rich salad combining nutty quinoa, hearty chickpeas, and fresh vegetables with a light lemon dressing. This Mediterranean-inspired salad recipe (low sodium, vegetarian), ready in about 25 minutes, pairs quinoa, water, canned chickpeas 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, rinsed quinoa
• 2 cups water
• 1 can (15 oz), drained and rinsed canned chickpeas
• 1 medium, diced cucumber
• 1 cup, halved cherry tomatoes
• 1/4 cup, finely chopped red onion
• 1/4 cup chopped fresh parsley
• 3 tbsp extra virgin olive oil
• 2 tbsp lemon juice
• 1/2 tsp ground cumin
• 1/4 tsp black pepper
• 1/4 tsp salt

The chef’s knife we’d prep this with → Best Chef's Knives for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: In a medium saucepan, bring 2 cups water to a boil. Add 1 cup rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is tender. Remove from heat and fluff with a fork.
2. Step 2: In a large bowl, combine the cooked quinoa, 1 can (15 oz) drained and rinsed chickpeas, 1 diced medium cucumber, 1 cup halved cherry tomatoes, 1/4 cup finely chopped red onion, and 1/4 cup chopped fresh parsley.
3. Step 3: In a small bowl, whisk together 3 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice, 1/2 tsp ground cumin, 1/4 tsp black pepper, and 1/4 tsp salt until emulsified.
4. Step 4: Pour the dressing over the quinoa mixture and toss gently to combine. Chill in the refrigerator for at least 20 minutes before serving to allow flavors to meld.