Roasted chickpea and quinoa salad

Roasted chickpea and quinoa salad

This chickpea and quinoa salad is the perfect snack for getting lots of nutrients. It is high in protein and fibre, along with being high in iron. The ingredients are low in cost and can be reused in different recipes, along with being easy to make. This salad is also suitable for a vegan diet but can also have additional protein sources to meet everyone’s tastes.

Serves:  5 portions
Dietary: Suitable for vegan, vegetarian, milk-free, coeliac, nut-free, egg-free
Preparation time: 15 minutes
Cooking time: 25 minutes (chickpeas) and 15 minutes (quinoa)

 

INGREDIENTS
1¼ cup (400 g) of canned chickpea
½ cup (90 g) of quinoa
½ cucumber
¼ red onion
2 medium tomatoes
1 medium carrot
½ lemon, squeezed
1 tsp sunflower oil
1 tsp black pepper
1 tsp paprika
1 tsp chilli flakes

METHOD

  1.  Wash your hands.
  2. Make sure your oven temperatures are in 180oC /160oC Fan/325oF/Gas 4 Mark.
  3. Drain chickpeas and rinse in water.
  4. Dry with a clean tea towel and remove any skin that comes off before placing them on a tray lined with tinfoil.
  5. Once spread out evenly, add sunflower oil on top, followed by black pepper, paprika and chilli flakes.
  6. Place in the oven and allow to roast for 25 minutes.
  7. Place your dried quinoa into a pot filled with water and allow it to simmer for 10 – 15 minutes until the water is almost fully absorbed.
  8. While the chickpeas are roasting and the quinoa is boiling, start to prep the rest of your salad.
  9. Dice cucumber, red onion, and tomatoes, and grate the carrot.
  10. Continuously add into a mixing bowl.
  11. Add your chickpea and quinoa into a mixing bowl along with a squeeze of lemon, and stir everything together well.
  12. One cup is an average-sized portion of this salad.

 

This recipe has been donated by Aoife Kelly, Student Nutritionist at ATU

 

NUTRITION INFORMATION

Per serving: 1 cup
Total calories: 198 kcal
Fat: 4.7 g
 of which saturates: 0.5 g
Carbohydrate: 26 g
 of which sugars: 3.6 g
Fibre: 6.8 g
Protein:  9.3 g
Salt:  0.05 g

 

NUTRITION FACTS

  • This salad is high in protein and fibre. In just one portion, you can receive a quarter of the fibre adult needs for the entire day, along with one-fifth of the protein needed.
  • This salad is also high in Iron per portion. Iron contributes to the reduction of tiredness and fatigue, along with contributing to the normal function of the immune system.

 

VARIATIONS

  • This salad can be served on a wrap or used as a garnish with a main meal.
  • Feta cheese would also go very well with this salad, along with meat such as chicken or tofu for a vegetarian option.

 

This recipe has been consumer tested by Sylwia Szkup, Student Nutritionist at ATU.

Checked by Kathy Lewis, Registered Nutritionist

 

© 2023 The Caroline Walker Trust