As we approach the new year, many of us are looking for recipes that feel light and refreshing without sacrificing satiety. This High-Protein Mediterranean Quinoa Salad is a nutritional powerhouse designed to keep you fueled and focused. Whether you are following a strictly plant-based diet or just looking to incorporate more high-protein vegan meals into your routine, this salad is a total game-changer.
The beauty of this dish lies in its balance. Quinoa is a “complete protein,” meaning it contains all nine essential amino acids. When combined with fiber-rich chickpeas, crisp cucumbers, and the healthy fats in our signature lemon tahini dressing, you create a meal that is as satisfying as it is colorful. It is the perfect healthy vegan lunch for busy workdays because it actually tastes better after the flavors have had a chance to meld in the fridge.
Why This is the Ultimate Meal Prep Salad
Unlike leafy green salads that wilt under the weight of dressing, quinoa and hearty vegetables like bell peppers and chickpeas actually thrive when marinated. You can prep a large batch of this salad on Sunday and enjoy a crisp, flavorful lunch through Thursday. It’s a budget-friendly meal that utilizes simple, whole-food ingredients to deliver restaurant-quality results.
Ingredients & Quantities
For the Salad:
- 1 cup Dry Quinoa (rinsed)
- 2 cups Water or Vegetable Broth
- 1 can (15 oz) Chickpeas, drained and rinsed
- 1 large English Cucumber, diced
- 1 cup Cherry Tomatoes, halved
- 1/2 cup Red Onion, finely diced
- 1/2 cup Kalamata Olives, sliced
- 1/2 cup Fresh Parsley, chopped
For the Lemon Tahini Dressing:
- 1/3 cup Tahini (creamy and well-stirred)
- 1/4 cup Fresh Lemon Juice
- 1-2 Tablespoons Maple Syrup (to balance the zest)
- 1 clove Garlic, minced
- 2-3 Tablespoons Warm Water (to thin to desired consistency)
- Salt and Pepper to taste
Step-by-Step Instructions
- Cook the Quinoa: Combine the rinsed quinoa and water (or broth) in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Fluff with a fork and let it cool completely.
- Whisk the Dressing: In a small bowl or mason jar, combine the tahini, lemon juice, maple syrup, garlic, salt, and pepper. Whisk until thick. Add warm water one tablespoon at a time until the dressing is pourable and creamy.
- Chop the Veggies: While the quinoa cools, dice your cucumber, onion, and tomatoes.
- Combine: In a large mixing bowl, combine the cooled quinoa, chickpeas, cucumber, tomatoes, red onion, olives, and parsley.
- Toss: Pour the lemon tahini dressing over the salad and toss thoroughly until every grain of quinoa is coated.
- Chill: For the best flavor, refrigerate for at least 30 minutes before serving. This allows the quinoa to absorb the bright lemon and garlic notes.
Storage & Reheating
- Fridge: Store in an airtight container for up to 5 days.
- Serving Note: If the salad seems a bit dry after being in the fridge for a couple of days, simply add a fresh squeeze of lemon juice or a tiny splash of olive oil to brighten it back up.
Frequently Asked Questions
Can I use a different dressing? Yes! While the lemon tahini adds a beautiful creaminess, a simple balsamic vinaigrette or a lemon-herb olive oil dressing also works perfectly with these Mediterranean flavors.
How do I make the quinoa fluffier? The secret is to let the quinoa sit, covered, off the heat for 5 minutes after the cooking time is finished. This allows the steam to finish the process without making the grains mushy.
Can I add more protein? Absolutely. While this is already a high-protein vegan meal, you can top it with hemp seeds, toasted pumpkin seeds, or even some grilled tofu for an extra boost.
Conclusion
This Mediterranean Quinoa Salad is proof that healthy eating doesn’t have to be boring or time-consuming. It’s a vibrant, zesty, and satisfying meal that will leave you feeling energized and ready to take on the new year.
