🔹 Why it’s high protein
Chickpeas already pack solid plant protein, and we boost it further with add-ins like feta, quinoa, and optional chicken or tuna.
🛒 Ingredients (4 servings)
Base:
- 2 cups cooked chickpeas (or 1½ cans, drained & rinsed)
- 1 cup cooked quinoa (adds extra protein + texture)
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ red onion, finely chopped
- ½ cup bell pepper, diced
- ½ cup parsley, chopped
Protein boosters:
- ½ cup feta cheese, crumbled
- ½ cup Greek yogurt (for creamy option)
- Optional:
- 1 cup grilled chicken breast (chopped) or
- 1 can tuna, drained
Dressing:
- 3 tbsp olive oil
- 2 tbsp lemon juice (fresh)
- 1 garlic clove, minced
- 1 tsp dried oregano
- Salt & black pepper to taste
👩🍳 Instructions
- Cook quinoa (if not pre-cooked):
Rinse and cook according to package instructions. Let cool. - Prep veggies:
Chop cucumber, tomatoes, onion, pepper, and parsley. - Make dressing:
In a small bowl, whisk olive oil, lemon juice, garlic, oregano, salt, and pepper. - Combine:
In a large bowl, mix chickpeas, quinoa, vegetables, and parsley. - Add protein:
Stir in feta and your optional protein (chicken or tuna). - Toss:
Pour dressing over salad and mix well. - Optional creamy version:
Stir in Greek yogurt for extra protein and creaminess.
🍽️ Nutrition (approx per serving, with feta + quinoa)
- Protein: ~18–25g (higher with chicken/tuna)
- Calories: ~350–450
- Fiber: High (great for digestion & fullness)
🧊 Meal Prep Tips
- Keeps 3–4 days in the fridge in airtight containers
- Store dressing separately if you want max freshness
- Add leafy greens (like spinach) just before eating
- Flavors actually improve after a few hours 👌
🔄 Variations
- Add olives for a more Mediterranean vibe
- Swap quinoa with bulgur or brown rice
- Use avocado for healthy fats (add fresh daily)
- Make it vegan: skip feta & yogurt, add tofu or extra chickpeas
