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Quinoa Chickpea Salad Calories
Rich in plant protein, fiber, vitamins and minerals; vegan and gluten-free.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Quinoa Chickpea Salad (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 41 g of carbs, 9.4 g of protein, 5.9 g of fat and 8.6 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Quinoa Chickpea Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
261
KCAL / 180G
Carbs
41g
· 15% DV
Protein
9.4g
· 19% DV
Fat
5.9g
· 8% DV
Fiber
8.6g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 15% · Fat 21%
Quinoa Chickpea Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 166 mg | 7% |
| Total carbohydrate | 41 g | 15% |
| Fiber | 8.6 g | 31% |
| Protein | 9.4 g | 19% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Quinoa Chickpea Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 261 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 100 g | 145 kcal |
| 1 serving (small) | 120 g | 174 kcal |
| 1 cup (medium) | 150 g | 218 kcal |
| 1 cup (large) | 200 g | 290 kcal |
| 1 piece (large) | 200 g | 290 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 1 serving (extra large) | 300 g | 435 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Quinoa Chickpea Salad
How do you make quinoa chickpea salad?
Cook rinsed quinoa until tender, then let it cool. Toss it with drained chickpeas, chopped cucumber, tomatoes, herbs, and a lemon-and-olive-oil dressing. Add the dressing gradually so the salad stays fresh rather than soggy.
What dressing goes well with quinoa chickpea salad?
A lemon vinaigrette is a classic choice for quinoa chickpea salad: whisk lemon juice with olive oil, salt, pepper, and a little Dijon mustard. A tahini dressing also works well if you want a creamier, nuttier flavor.
Do you need to rinse quinoa for quinoa chickpea salad?
Yes, rinse quinoa under running water in a fine-mesh sieve before cooking it for quinoa chickpea salad. Rinsing removes some of the naturally occurring saponins on the surface, which can otherwise give the cooked grains a bitter or soapy taste.
Can you use canned chickpeas in quinoa chickpea salad?
Yes, canned chickpeas work well in quinoa chickpea salad and save cooking time. Drain and rinse them before adding them, then let them drain thoroughly so excess liquid does not dilute the dressing.
Can you make quinoa chickpea salad ahead of time?
Yes, quinoa chickpea salad is convenient to make ahead. Combine the cooked quinoa and chickpeas in advance, but keep delicate herbs and dressing separate until serving; this helps the vegetables stay crisp and the greens stay fresh.
How long does quinoa chickpea salad last in the fridge?
Quinoa chickpea salad keeps for about three days in a covered container in the refrigerator. If the salad is already dressed, the vegetables may soften over time; discard it if it has been left out for a prolonged period or shows signs of spoilage.
Can quinoa chickpea salad be served warm?
Yes, quinoa chickpea salad can be served warm, although it is often eaten chilled or at room temperature. Let the quinoa cool a little before adding fresh vegetables and herbs, so they do not wilt from the heat.
How do you keep quinoa chickpea salad from getting soggy?
To keep quinoa chickpea salad from getting soggy, cool and drain the quinoa well, pat rinsed chickpeas dry, and remove excess moisture from chopped vegetables. Store the dressing separately and toss it with the salad shortly before serving.
What can you add to quinoa chickpea salad for more flavor?
Fresh parsley or mint, sliced red onion, olives, and crumbled feta can give quinoa chickpea salad more flavor. For a brighter finish, add lemon zest or a pinch of sumac; taste before adding extra salt, especially if using olives or feta.
Is quinoa chickpea salad filling enough for a meal?
Yes, quinoa chickpea salad can make a satisfying meal because it combines quinoa and chickpeas with vegetables. Add avocado, seeds, or a side of roasted vegetables if you want a more substantial plate or extra texture.
Quinoa Chickpea Salad Vitamins & Minerals
Vitamins
Folate
93.6µg · 23% DV
B1
0.23mg · 19% DV
Biotin
5.76µg · 19% DV
B6
0.23mg · 14% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.86mg · 37% DV
Phosphorus
176mg · 25% DV
Zinc
1.98mg · 18% DV
Potassium ⭐
468mg · 14% DV
Sodium
166mg · 7% DV
Quinoa Chickpea Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa Chickpea Salad
To burn the 261 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Quinoa Chickpea Salad?
Quinoa chickpea salad brings cooked quinoa and chickpeas together, often with chopped vegetables, herbs and a lemon or olive-oil dressing. It is a modern, adaptable combination rather than a dish tied to one region: quinoa comes from the Andes, while chickpeas have long been used across Middle Eastern and Mediterranean cooking.
Serve it chilled or at room temperature as a light lunch, a packed meal, or a side for grilled vegetables and other mains. It provides plant protein and fibre, with 4.8 g of fibre per 100 g. For a lighter version, use just enough oil to dress it and add plenty of lemon, cucumber, tomatoes or fresh herbs.
How Nutritious Is Quinoa Chickpea Salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Quinoa Chickpea Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Quinoa Chickpea Salad Contain Allergens?
No known major allergens
Which Diets Is Quinoa Chickpea Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Quinoa Chickpea Salad Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.33g
POLYUNSATURATED
1.82g
Omega 6:3 ratio 21.1:1
Above the ideal 4:1 (21.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.