This quinoa chickpea salad is the perfect side dish to any meal or it can also be enjoyed as a light lunch or meal on it's own! I personally love to meal prep this salad all the time!

I also make several other variations of this recipe such as this potato and quinoa salad or this quinoa and hummus salad.ย
More recently I have been making this salad without the hemp hearts. This is because Malaysia has recently banned hemp hearts. To replace the sadness of not being able to enjoy hemp hearts, I decided to add figs instead and call it a fig salad with quinoa. The figs add a nice Mediterranean touch! Similar to this Greek Quinoa Salad that I make.ย
If you would prefer a salad with more protein then make sure to check out my tempeh salad recipe or this tempeh tahini salad, which is the perfect high protein vegan meal prep recipe!ย
Why You'll Love This Recipe
A quinoa chickpea salad is a delicious, nutritious, and easy-to-make dish that's perfect for a light meal or a side dish. It's a versatile recipe that can be enjoyed as a quick lunch, dinner, or even a post-workout meal. Packed with plant-based protein, fiber, and fresh flavors, this salad is both filling and refreshing.
I also love that it is the perfect meal prep idea as well. Not only are you benefiting from all of the nutritious fruit and veggies, but it is packed with 29 grams of plant protein per serve!
Ingredients Needed for Quinoa Chickpea Salad
Quinoa
Quinoa is a protein-rich grain that brings a fluffy texture to the salad. Its nutty flavor pairs perfectly with fresh vegetables and tangy dressing. I recommend cooking it in a rice cooker for the perfect consistencyโlight and airy every time!
If quinoa is a little bit on the pricey side for you then I recommend you swap out for brown rice. I often replace quinoa with rice for some of my recipes.
Chickpeas
Chickpeas, also known as garbanzo beans, add a creamy texture and are packed with fiber and protein. You can use them straight from a can for convenience or use an air fryer for a crunchy texture.
Hemp Hearts
Hemp hearts are small but mighty! These little seeds are full of healthy fats, protein, and a slight nutty flavor that complements the other ingredients.
Pomegranate
For a burst of sweetness and a pop of color, pomegranate seeds are the perfect addition. They add a beautiful contrast to the salad's savory elements, making every bite a little more exciting.
Fresh Parsley
Parsley provides a bright and fresh flavour that freshens up the salad. It's also a great source of vitamins and antioxidants.
Cucumber
Cucumber adds a refreshing crunch to the salad.
Spring Onion
A bit of chopped spring onion brings a mild yet pungent flavor that rounds out the salad nicely without overpowering it.
Tomato
Tomatoes are juicy, slightly acidic, and help bring all the flavors together with their natural sweetness.
Salt and Pepper
A pinch of salt and pepper is all you need to enhance the natural flavors of this dish.
The Salad Dressing Ingredients and Why They're Great
Tahini
Tahini, made from ground sesame seeds, adds a rich, nutty flavor and creamy texture to the dressing. Itโs a fantastic plant-based source of calcium, protein, and healthy fats, making the dressing satisfying while complementing the fresh and crunchy salad ingredients.
Maple Syrup
Maple syrup brings a natural sweetness to the dressing, balancing the bitterness of the tahini and the acidity from the lemon. Its deep, caramel-like flavor enhances the overall complexity of the dressing without being overly sugary.
Lemon Juice
Fresh lemon juice provides a bright, tangy kick that cuts through the sweetness of the maple syrup. It adds freshness and helps bring out the flavors of the other ingredients in the salad, especially the parsley and pomegranate.
Soy Milk
Soy milk is used to thin out the tahini, giving the dressing a smooth, pourable consistency. Itโs also a great plant-based alternative to dairy milk, adding creaminess without overpowering the other flavors. Plus, it brings in extra protein and a mild flavor that works well with the other components.
Together, these dressing ingredients create a balanced, creamy, and flavorful dressing that ties the salad components together, enhancing their natural flavors while adding a delicious, satisfying finish.
Vegan Meal Prepping
This is one my favourite weekday lunches! Its quick to make, healthy, high protein, and keeps in the fridge really well for a few days. I cook my quinoa using my rice cooker on the brown rice setting. I add 1 cup + 2 tablespoon of water + 1 cup of uncooked quinoa to the rice cooker, and whilst this is cooking I prep the salad ingredients. There are few reasons why I love prepping this salad:
- High in plant-based protein: Quinoa, chickpeas, and hemp hearts are all excellent sources of plant-based protein. Quinoa is a complete protein, meaning it contains all nine essential amino acids, while chickpeas add fiber and additional protein. Together, they make the salad satisfying and perfect for sustained energy throughout the day.
- Nutrient dense and balanced: This salad provides a great balance of macronutrientsโprotein from the quinoa, chickpeas, and hemp hearts, healthy fats from the hemp hearts and tahini, and complex carbs from the quinoa and vegetables. Plus, it's packed with vitamins and antioxidants from the parsley, pomegranate seeds, and vegetables, making it both filling and nutrient-rich.
- Easy to make in batches: The ingredients, especially quinoa and chickpeas, can be made in large quantities and stored for several days. You can easily double or triple the recipe and portion it out for several meals, saving time in the kitchen during busy weeks.
- Stores well: All the ingredients hold up well in the fridge, especially when stored separately from the dressing. The vegetables and grains donโt get soggy, so you can prepare everything in advance and simply toss the salad with the dressing before serving.
- Great for on the go or work: Since the salad doesnโt need to be reheated, itโs a convenient option for on-the-go lunches or dinners.


Tips and Tricks for Perfecting Your Quinoa Chickpea Salad
- Rinse Your Quinoa: Always rinse quinoa before cooking to remove its natural coating, saponin, which can give a bitter taste.
- Crunchy Chickpeas: If you prefer a bit more texture, roast the chickpeas. You can do this in the oven or air fryer, making them crunchy and nutty.
- Dress It Fresh: Add the salad dressing just before serving to keep the vegetables crisp and fresh.
- Make Extra Dressing: The tahini-maple dressing is divine, so you might want to make extra to drizzle over other salads or roasted veggies during the week.

How to Make Quinoa Chickpea Salad
Ingredients
For the Salad:
- ยฝ cup cooked quinoa
- 1 cup cooked or canned chickpeas
- ยฝ cup hemp hearts
- 1 cup pomegranate seeds
- 1 cup fresh parsley leaves, finely diced
- 1 cucumber, diced
- ยฝ spring onion, sliced
- 1 tomato, diced
- Pinch of salt and pepper
For the Dressing (for 6 salads):
- ยฝ cup tahini
- ยผ cup maple syrup
- Juice of ยฝ lemon
- ยฝ cup soy milk
I always make a larger batch of the salad dressing because it is easier to mix and combine. It is also perfect to drizzle on any salad or veggie dish throughout the week!
Instructions
- Prepare the Vegetables: Dice the cucumber, tomato, and spring onion. Finely dice the parsley leaves.
- Prepare the Chickpeas: Use canned chickpeas for convenience, but if you want extra crunch, roast them in the oven at 350ยฐF for 40 minutes or air fry for 20 minutes.
- Prepare the Quinoa: Cook the quinoa in a rice cooker with ยฝ cup of uncooked quinoa and ยฝ cup plus 2 tablespoons of water. Let it rest for 5 minutes after cooking.
- Mix the Salad: In a large bowl, combine the quinoa, chickpeas, hemp hearts, pomegranate seeds, parsley, cucumber, spring onion, and tomato. Season with salt and pepper.
- Make the Dressing: Whisk together tahini, maple syrup, lemon juice, and soy milk in a bowl until smooth and creamy.
- Serve: Toss the salad with the dressing just before serving. Enjoy!

Frequently Asked Questions About Quinoa Chickpea Salad
Can I make this salad ahead of time?
Yes! You can prepare the salad ingredients and store them separately in the fridge for 2 to 3 days. Just toss with the dressing right before serving to keep everything fresh.
Is this salad gluten-free?
Yes, this salad is naturally gluten-free since quinoa is a seed, not a grain, and none of the other ingredients contain gluten.
Can I use a different grain instead of quinoa?
Absolutely! You can substitute quinoa with bulgur, couscous, or even brown rice for a different texture and flavor.
Variations
- Add Avocado: For a creamy texture, add diced avocado right before serving.
- Substitute Greens: You can swap out parsley for spinach or lettuce for a more leafy salad. Or keep the parsley as well.
- Switch Up the Dressing: If you're not a fan of tahini, try a lemon vinaigrette or a balsamic glaze instead.
- Add Protein: For a more filling salad, top it with puffed tofu
Let's Make A Quinoa Chickpea Salad!
Discover your new favourite salad recipe with this quinoa chickpea salad! If you liked this recipe, make sure to leave me a comment and review below. I love hearing from you!
For more easy and healthy recipes like this one you can follow me on YOUTUBE, INSTAGRAM, TIKTOK, and PINTEREST.

Quinoa Chickpea Salad
Ingredients
- ยฝ cup cooked quinoa
- 1 cup canned chickpeas or one can, which is approximately 1 โ cups
- ยฝ cup hemp hearts
- 1 cup fresh pomegranate seeds only
- 1 cup fresh parsley leave finely diced
- 1 tomato diced
- 1 cucumber diced
- ยฝ spring onion diced
- 1 pinch salt and pepper for taste
Salad Dressing
- ยฝ cup tahini runny
- ยฝ juice of, lemon
- ยผ cup maple syrup
- ยฝ cup soy milk
Instructions
- Prepare the Vegetables: Dice the cucumber, tomato, and spring onion. Finely dice the parsley leaves.
- Prepare the Chickpeas: Use canned chickpeas for convenience, but if you want extra crunch, roast them in the oven at 350ยฐF for 40 minutes or air fry for 20 minutes.
- Prepare the Quinoa: Cook the quinoa in a rice cooker with ยฝ cup of uncooked quinoa and ยฝ cup plus 2 tablespoons of water. Let it rest for 5 minutes after cooking.
- Mix the Salad: In a large bowl, combine the quinoa, chickpeas, hemp hearts, pomegranate seeds, parsley, cucumber, spring onion, and tomato. Season with salt and pepper.
- Make the Dressing: Whisk together tahini, maple syrup, lemon juice, and soy milk in a bowl until smooth and creamy.
- Serve: Toss the salad with the dressing just before serving. Enjoy!
Leave a Reply