Here’s a high-protein, nutrient-packed recipe for a Quinoa Salad with Chickpeas, Cucumbers, and Feta Cheese
a perfect meal for bodybuilders or anyone seeking a balanced, muscle-friendly dish that’s fresh, flavorful, and easy to prepare!
Ingredients (Serves 2)
For the Salad:
- 1 cup cooked quinoa (white, red, or tri-color)
- 1 cup canned chickpeas (rinsed and drained)
- 1/2 cucumber (diced)
- 1/4 red onion (finely chopped)
- 1/4 cup crumbled feta cheese
- 1/4 cup chopped parsley or cilantro
- Optional: 1/4 cup cherry tomatoes (halved) or bell peppers (diced)
For the Dressing:
- 2 tbsp extra-virgin olive oil
- 1 tbsp lemon juice (or red wine vinegar)
- 1 tsp Dijon mustard
- 1 clove garlic (minced)
- Salt and pepper (to taste)
Instructions
1. Cook the Quinoa:
- Rinse 1/2 cup uncooked quinoa under cold water.
- Combine with 1 cup water in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 12-15 minutes until fluffy. Let cool.
2. Prepare the Salad Base:
- In a large bowl, combine cooked quinoa, chickpeas, cucumber, red onion, feta, parsley, and optional veggies.
3. Make the Dressing:
- Whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper.
4. Assemble:
- Pour the dressing over the salad and toss gently to combine.
- Serve immediately or refrigerate for up to 3 days.
Macros (Per Serving)
- Calories: ~400-450 kcal
- Protein: ~15-18g (from quinoa, chickpeas, and feta)
- Carbs: ~45-50g (from quinoa and chickpeas)
- Fats: ~15-18g (from olive oil and feta)
Why This Meal is Great for Bodybuilders
- Plant-Based Protein: Chickpeas and quinoa provide a complete amino acid profile for muscle repair.
- Fiber & Complex Carbs: Quinoa and veggies offer sustained energy and support digestion.
- Healthy Fats: Olive oil and feta add heart-healthy monounsaturated fats.
- Nutrient-Dense: Packed with vitamins (C, K), iron, and antioxidants.
Pro Tips
- Meal Prep: Double the recipe and store in airtight containers for quick lunches or dinners.
- Boost Protein: Add grilled chicken, shrimp, or hard-boiled eggs.
- Lower Carbs: Reduce quinoa and add extra cucumbers or spinach.
- Extra Flavor: Add olives, sun-dried tomatoes, or a sprinkle of za’atar.
Enjoy this fresh, protein-packed quinoa salad as a post-workout meal or light dinner! 🥗🍋💪