Looking for a healthy and delicious meal prep recipe? This Balsamic Chickpea Quinoa Salad is not only nutrient-packed but also quick and easy to prepare. With a flavorful combination of protein-rich chickpeas, fluffy quinoa, and a tangy balsamic dressing, this salad is perfect for anyone looking to stay on top of their weekly meal prep.
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What is Balsamic Chickpea Quinoa Salad?
This dish brings together the wholesome goodness of quinoa, chickpeas, fresh vegetables, and a zesty balsamic dressing. It’s a plant-based, gluten-free option that’s filling, nutritious, and satisfying for any meal of the day.
Benefits of Meal Prepping
Meal prepping has become a staple in modern healthy eating. Preparing meals in advance allows you to save time, ensure portion control, and avoid last-minute unhealthy choices. Plus, you can guarantee you have something delicious to look forward to each day!
Ingredients Overview
Quinoa
Quinoa is a nutrient-dense grain that acts as the base of this salad. It’s gluten-free, high in protein, and packed with fiber, making it an excellent addition to any meal.
Balsamic Dressing
This homemade balsamic dressing is tangy, slightly sweet, and versatile. It’s made with balsamic vinegar, olive oil, dijon mustard, maple syrup, Italian seasoning, and a pinch of salt and pepper.
Salad Components
The salad incorporates a mix of chickpeas, cucumbers, red onion, and fresh arugula. These ingredients are both refreshing and nutrient-dense, adding crunch, flavor, and texture to the dish.
Ingredients & Substitutions
While the recipe calls for specific ingredients, there are plenty of substitutions you can make based on availability or dietary preferences:
- Quinoa: If you don’t have quinoa, you can use other grains like couscous, bulgur, or farro. For a low-carb option, try cauliflower rice.
- Balsamic Vinegar: If you don’t have balsamic vinegar, red wine vinegar or apple cider vinegar can work as alternatives.
- Chickpeas: You can swap chickpeas with other legumes like black beans or kidney beans for a different texture and flavor.
- Cucumber: For an equally refreshing crunch, replace cucumber with zucchini or bell peppers.
- Arugula: If arugula isn’t your favorite, spinach, kale, or mixed greens can work just as well.
Nutritional Benefits of This Salad
This salad is not only tasty but also nutritious. Quinoa provides a complete source of protein, chickpeas offer fiber and plant-based protein, and the dressing is full of heart-healthy fats from olive oil. The fresh veggies add vitamins and antioxidants, making it a powerhouse of nutrients.
Helpful Tools to Make This Recipe
- Large Saucepan: To cook the quinoa.
- Whisk: For mixing the dressing ingredients.
- Sharp Knife: To chop the veggies finely.
- Meal Prep Containers: These will help divide the salad into portions for easy grab-and-go meals.
- Cutting Board: For prepping all the fresh ingredients.
How to Make Balsamic Chickpea Quinoa Salad
- Cook the Quinoa
Begin by cooking the quinoa according to the package instructions. Once done, set it aside to cool completely before assembling the salad. - Prepare the Balsamic Dressing
In a small bowl, whisk together the balsamic vinegar, olive oil, dijon mustard, maple syrup, Italian seasoning, and a pinch of salt and pepper.
- Assemble the Salad
Divide the chickpeas, red onion, diced cucumber, arugula, and cooked quinoa into four meal prep containers.
- Layer the Ingredients
Start by adding the balsamic dressing to the bottom of each container, followed by the chickpeas, onion, quinoa, cucumber, and finally, the arugula on top. This layering helps keep everything fresh.
- Store
Seal the containers and store them in the fridge for up to 4 days. Shake and enjoy when ready!
Tips & Tricks for Perfect Meal Prep
- Let the quinoa cool completely before assembling the salad to avoid sogginess.
- Layer wisely: Keep the dressing at the bottom and greens on top to prevent wilting.
- If you’re taking the salad on the go, bring a separate dressing container and toss it just before eating.
- Customize the dressing with garlic or lemon juice for added flavor.
FAQ
This salad will stay fresh in the fridge for about 3-4 days. For the best results, eat it within this timeframe to enjoy the freshest flavors and textures.
Yes, quinoa is naturally gluten-free and safe for those with gluten sensitivities.
You can substitute chickpeas with other beans, like black beans or kidney beans.
Balsamic Chickpea Quinoa Salad Meal Prep
Ingredients
Quinoa
- ¾ cups dry quinoa
- water according to package instructions
Balsamic Dressing
- ¼ cup quality balsamic vinegar
- ¼ cup extra virgin olive oil
- 1 tsp dijon mustard
- 1 tbsp maple syrup or agave
- 1 tbsp Italian seasoning
- salt & pepper to taste
Salad
- 1 19oz can chickpeas, rinsed and drained
- 2 cups cucumber, diced about 1 cucumber
- ¼ cup red onion, finely diced
- 4 large handfuls arugula or other greens
Instructions
- Start by cooking the quinoa according to package instructions. Allow it to cool.
- Next, prepare the dressing by whisking together the balsamic, olive oil, maple syrup, dijon, Italian seasoning, salt and pepper.
- Divide all ingredients into 4 separate meal prep containers.
- Start with the balsamic dressing at the bottom, then the chickpeas, onions, cooked quinoa, cucumber, and arugula. Store in the fridge, and enjoy!
Video
Notes
Nutrition
Conclusion: Balsamic Chickpea Quinoa Salad Meal Prep
This Balsamic Chickpea Quinoa Salad is the perfect meal prep option for anyone looking for a healthy, easy, and flavorful lunch. With fresh ingredients, protein-packed chickpeas, and a zesty dressing, it’s a meal that you’ll look forward to every day.
So fresh and tasty loved the balsamic dressing and was really quick to make. 💚💚💚
I’m so glad you enjoyed the freshness and the balsamic dressing! I’m happy to hear it was a quick and easy meal to prepare.