Sautéed Quinoa and Chickpea Salad with Lemon-Tahini Dressing

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-07-05 · Updated 2026-07-05

A light, protein-rich quinoa salad sautéed with chickpeas and vegetables, dressed in a tangy lemon-tahini sauce perfect for a healthy lunch or dinner. This mediterranean-inspired vegan (gluten free) ready in about 35 minutes blends quinoa, cooked, drained chickpeas, olive oil into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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
• 1 cup cooked, drained chickpeas
• 2 tbsp olive oil
• 1 medium, diced red bell pepper
• 1 small, finely chopped red onion
• 2 minced garlic cloves
• 1/4 cup chopped fresh parsley
• 3 tbsp lemon juice
• 2 tbsp tahini
• 2 tbsp water
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Step 1: Rinse 1 cup quinoa thoroughly under cold water, then combine with 2 cups water in a saucepan. Bring to a boil over high heat, reduce to low, cover and simmer for 15 minutes until water is absorbed and quinoa is fluffy. Set aside.
2. Step 2: Heat 2 tbsp olive oil in a large skillet over medium heat. Add 2 minced garlic cloves and 1 small finely chopped red onion, sautéing for 2-3 minutes until fragrant and translucent.
3. Step 3: Add 1 medium diced red bell pepper and 1 cup cooked drained chickpeas to the skillet. Cook for 5 minutes, stirring occasionally, until the vegetables soften and chickpeas are lightly toasted.
4. Step 4: Stir in the cooked quinoa and 1/4 cup chopped fresh parsley into the skillet. Season with 1/2 tsp salt and 1/4 tsp black pepper. Cook for 2 minutes, tossing to combine and heat through.
5. Step 5: In a small bowl, whisk together 2 tbsp tahini, 3 tbsp lemon juice, and 2 tbsp water until smooth and creamy. Drizzle over the quinoa mixture and toss gently to coat evenly before serving.