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Healthy High-Protein Mediterranean Asparagus Quinoa Salad

Healthy High-Protein Mediterranean Asparagus Quinoa Salad - featured image
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A vibrant, protein-packed Mediterranean quinoa salad featuring fresh asparagus, chickpeas, and a tangy lemon-garlic dressing. Perfect for quick, wholesome meals that support weight loss and muscle gain.

Ingredients

Scale
  • 1 cup (170g) uncooked quinoa, rinsed well
  • 1 bunch (12-15 spears) asparagus, trimmed and cut into 1-inch pieces
  • 1 can (15 oz/425g) chickpeas, drained and rinsed
  • 1 cup (150g) cherry tomatoes, halved or quartered
  • 1 medium cucumber, diced
  • ¼ small red onion, thinly sliced
  • ½ cup (75g) feta cheese, crumbled
  • ¼ cup (35g) sun-dried tomatoes, chopped (optional)
  • ¼ cup chopped fresh parsley
  • 2 tablespoons chopped fresh mint
  • ¼ cup (60ml) extra virgin olive oil
  • Juice of 1 lemon (about 3 tablespoons/45ml)
  • 2 cloves garlic, minced
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup (optional)
  • Salt and freshly ground black pepper, to taste

Instructions

  1. Rinse 1 cup quinoa thoroughly under cold water using a fine mesh strainer to remove bitterness.
  2. In a medium saucepan, combine quinoa with 2 cups (475ml) water and a pinch of salt. Bring to a boil over medium-high heat.
  3. Reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
  4. Remove from heat and let sit covered for 5 minutes. Fluff with a fork and transfer to a large bowl to cool.
  5. Trim woody ends off asparagus and cut into 1-inch pieces. Blanch in boiling salted water for 2-3 minutes until bright green and tender-crisp.
  6. Transfer asparagus immediately to an ice bath to stop cooking and preserve color. Drain well.
  7. Halve cherry tomatoes, dice cucumber, thinly slice red onion, chop parsley and mint, and chop sun-dried tomatoes if using.
  8. In a small bowl, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, honey or maple syrup if using, salt, and pepper.
  9. Add cooled quinoa, blanched asparagus, chickpeas, cherry tomatoes, cucumber, red onion, sun-dried tomatoes, and crumbled feta to the large bowl.
  10. Pour dressing over salad and gently toss until evenly coated.
  11. Taste and adjust seasoning with extra salt, pepper, or lemon juice if needed.
  12. Let salad sit for 10-15 minutes at room temperature to allow flavors to meld before serving.

Notes

Rinse quinoa thoroughly to remove bitterness. Blanch asparagus and immediately cool in ice bath to preserve color and texture. Avoid overdressing salad to prevent sogginess. Salad can be served warm or chilled. For vegan version, omit feta or substitute with plant-based cheese and use maple syrup instead of honey.

Nutrition

Keywords: quinoa salad, Mediterranean salad, high-protein salad, asparagus salad, healthy salad, weight loss recipe, vegetarian, gluten-free

Find it online: https://sofiaspice.com/healthy-high-protein-mediterranean-asparagus-quinoa-salad-easy-recipe-for-weight-loss/