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High Protein Quinoa Pea Salad

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Get ready to enjoy a flavor packed High Protein Quinoa Pea Salad! This quick and easy dish combines cooked quinoa, chickpeas, and three types of peas all tossed with green onions and pumpkin seeds for a hearty, refreshing bite in every forkful. The oil-free Lemon Basil Vinaigrette is so delicious that you'll want to put it on everything! It ties the whole salad together so nicely making it a solution to all your mealtime desires.
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Your New Favorite Quinoa Salad

Meet your new favorite summer salad – the High Protein Quinoa Pea Salad! This salad combines all the ingredients you love the most into one bowl. Filled with a vibrant mix of quinoa and three types of peas, it’s perfect for meal prep, busy weeknight dinners or a light lunch. If you’re looking to incorporate more vegetables into meal time then is the way to do it! Filled with fiber, fresh ingredients and an oil free vinaigrette – this salad screams healthy but tastes like it’s from the restaurant. Did I mention each serving is packed with 25 grams of protein per serving? It’s ideal for powering you through whatever life may bring you!

High Protein Quinoa Pea Salad Ingredients

  • Quinoa: Quinoa isn’t just a tasty grain; it’s a nutritional powerhouse! Quinoa contains all nine essential amino acids making it a complete protein, which is important on a plant based diet! To boot, it’s easy to cook and digest making it an excellent base for salads. Quinoa has the ability to absorb flavors with easy and maintain its texture and slight crunch. Rich in fiber and iron, quinoa supports good digestion and helps maintain healthy blood. It’s also naturally gluten free, making it an ideal choice for those with gluten sensitivities!
  • Chickpeas: Known for their buttery texture, chickpeas are also an excellent source of protein and fiber. They will keep you filled for hours and aid in the feeling of satisation for longer. They’re also packed with key vitamins and minerals like iron and phosphorus. In salads, chickpeas add a substantial feel, turning a simple dish into a filling meal. Much like quinoa, they also have the ability to absorb whatever flavor they are paired with and can be prepared in a number of ways making them ultra versatile.
  • Edamame: These young soybeans are a stellar addition to any dish, especially for their crisp texture and sweet flavor. Edamame is loaded with protein, and also contains all nine essential amino acids, which makes it particularly satisfying. They’re also a great source of essential fatty acids, iron, and calcium, contributing to overall bone health and energy levels.
  • Green Peas: Small but mighty, green peas are sweet and starchy, providing depth to the salad’s flavor profile. They are excellent sources of protein, vitamin C, which aids in immunity, and vitamin K, which is essential for bone health. 
  • Sugar Snap Peas: Sugar snap peas are a crunchy, sweet addition to the salad, offering not just flavor but also significant nutritional benefits. Their delightful crunch adds a refreshing textural contrast to the salad.
  • Green Onions: Often underrated, green onions bring a vibrant sharpness to dishes that balance out the sweeter and milder flavors.
  • Pumpkin Seeds: A sprinkle of pumpkin seeds introduces a crunch that’s not only satisfying but also beneficial. These seeds are a fantastic source of magnesium, zinc, and fatty acids, which are vital for heart health and immune function.
chopped green onions on a wooden cutting board
hand slicing snap peas on a wooden cutting board

Oil-Free Vinaigrette Ingredients

  • Aquafaba: If you aren’t familiar with Aquafaba, it is my secret weapon in many instances! This is the liquid from canned chickpeas and it’s an excellent vegan substitute for oil in dressings. It provides a smooth, slightly creamy texture without the added fat. Rich in protein and other nutrients, it’s a fantastic way to add body and emulsify vinaigrettes and dressings. 
  • Water: Water is essential to thin out the vinaigrette, ensuring it has the right consistency to coat the salad evenly. Using water keeps the dressing light and refreshing.
  • Lemon Juice: Freshly squeezed lemon juice adds a bright, tangy flavor to the vinaigrette, balancing the sweetness of the maple syrup and the umami of the miso paste.
  • White Miso Paste: Miso paste brings a deep, savory umami flavor to the dressing, enhancing the overall taste of the salad.
  • Maple Syrup: A touch of maple syrup adds natural sweetness to the vinaigrette, balancing the acidity of the lemon juice and the saltiness of the miso paste. It’s a healthier alternative to refined sugar.
  • Basil Leaves: Fresh basil leaves add a fragrant, herbaceous note to the vinaigrette, elevating the overall flavor profile.
  • Dijon Mustard: Dijon mustard helps emulsify the vinaigrette, ensuring it has a smooth and cohesive texture. It also adds a subtle tanginess that complements the other ingredients elegantly. 
  • Garlic Powder: Garlic powder adds a mild, savory depth to the dressing without the sharpness of raw garlic. It blends more smoothly into the vinaigrette as well, providing a consistent flavor throughout.

How to Make Quinoa Chickpea Salad

By following these steps, you’ll create a vibrant and delicious Quinoa Chickpea Salad that’s perfect for meal prep, a healthy lunch, or a refreshing side dish at dinner. Enjoy the mix of textures and flavors in each bite!

Cook the Quinoa

Start by cooking your quinoa according to the package instructions. Typically, this involves rinsing the quinoa under cold water to remove any bitterness, then boiling it in water or broth. Use a 2:1 ratio of liquid to quinoa. Once it reaches a boil, reduce the heat to a simmer, cover, and cook for about 15 minutes, or until the quinoa has absorbed all the liquid and is tender. After cooking, fluff the quinoa with a fork and let it cool completely. This cooling step is essential to prevent the quinoa from making the salad soggy and to help it mix better with the other ingredients.

pouring dry quinoa from a measuring cup into a pot of boiling water

Combine Salad Ingredients

In a large bowl, combine the cooled quinoa, chickpeas, edamame, green peas, sugar snap peas, green onions, and pumpkin seeds prepared as instructed. Drain and rinse the chickpeas thoroughly, patting them dry with a kitchen towel to remove any excess moisture. Ensure the edamame and green peas are shelled and cooked if necessary, maintaining a tender but slightly crunchy texture. Chop the sugar snap peas into bite-sized pieces for easy eating, and finely chop the green onions, using both the white and green parts for a balanced flavor. Lightly toast the pumpkin seeds in a dry skillet over medium heat for a few minutes until they are fragrant and start to pop, enhancing their nutty flavor.

Prepare the Dressing

For the dressing, add the following ingredients to a blender: aquafaba, water, lemon juice, white miso paste, maple syrup, basil leaves, dijon mustard, garlic powder, salt, and pepper. Puree until smooth and creamy. The aquafaba acts as an emulsifier, creating a rich, creamy texture without the need for oil. If you prefer a thinner dressing, adjust with additional water until you reach the desired consistency. Season to taste with salt and pepper, and blend again to incorporate.

Assemble the Salad

Pour the prepared dressing over the salad ingredients in the large bowl. Use a large spoon or tongs to toss everything together, ensuring that the dressing coats all the components evenly. For the best flavor, prepare this salad at least one hour in advance or even overnight. This allows the flavors to meld together and intensify. Pro tip: Planning on making this salad more than 48 hours ahead? Wait until the day of or the night before to add the dressing to keep the ingredients fresh and crisp.

How to Meal Prep This Quinoa Salad

This quinoa chickpea salad is perfect for meal prep. Prepare the salad and dressing separately. Store the salad in an airtight container in the refrigerator and add the dressing just before serving to keep everything fresh and crisp. This way, you can enjoy a healthy and delicious meal throughout the week without any hassle. My personal hot take – Split the salad into equal amounts in individual containers for perfectly portioned single servings that are ready to grab and go!

What to Serve with Quinoa Chickpea and Pea Salad

You can make this salad anytime because it pairs magically with just about everything! Serve it alongside grilled vegetables or tofu. It also works well as a side dish for a summer BBQ or picnic, adding a nutritious and flavorful option to your spread. It’s truly hearty enough to eat on its own as a lunch or dinner!

Tips For Making the Best Fluffy Quinoa

  • Rinse the Quinoa: Rinse your quinoa thoroughly under cold water before cooking to remove any bitterness from the saponin coating.
  • Toast the Quinoa: Toasting the quinoa in a saucepan for 60-90 seconds before adding water helps to bring out a deeper nutty flavor.
  • Let it Steam: After cooking, let the quinoa sit covered for 5 minutes to absorb any remaining moisture.

Why You’ll Love This High Protein Salad

As you can tell, this quinoa chickpea salad is more than just tasty it’s also nutritious and easy to make! With loads of plant based protein, it’s perfect for those looking to fuel their day or recover muscle post workout. The combination of fresh vegetables and a zesty lemon basil vinaigrette creates the perfect dish for anytime.

Other Quinoa Recipes

If you liked this recipe, don’t forget to leave a comment down below and rate it! Check out these other recipes where quinoa is the star!

Citrus Kale Quinoa Salad

Quinoa Fruit Salad with Tangerine Vinaigrette 

Kale Quinoa Salad with Sun Dried Tomatoes 

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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quinoa salad with peas, chickpeas, asparagus, and broccoli in a wooden bowl
Jackie Akerberg

High Protein Quinoa Pea Salad

5 from 4 votes
Print Recipe Pin to Pinterest!
Get ready to enjoy a flavor packed High Protein Quinoa Pea Salad! This quick and easy dish combines cooked quinoa, chickpeas, and three types of peas all tossed with green onions and pumpkin seeds for a hearty, refreshing bite in every forkful. The oil-free Lemon Basil Vinaigrette is so delicious that you'll want to put it on everything! It ties the whole salad together so nicely making it a solution to all your mealtime desires. 
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Main Course, Salad, Side Dish
Calories: 429

Equipment

Ingredients
  

Quinoa Salad Ingredients
  • 1 cup quinoa, cooked and cooled
  • 15 oz canned chickpeas, rinsed and drained (reserve 1/4 cup aqaufaba*)
  • 1½ cups shelled edamame
  • 1½ cups green peas
  • 2 cups sugar snap peas, chopped
  • 3 green onions, chopped
  • ¼ cup pumpkin seeds
Lemon Basil Vinaigrette Ingredients
  • ¼ cup aquafaba
  • 2 tbsp water water
  • ½ lemon, juiced
  • 1 tbsp white miso paste
  • 1 tsp maple syrup
  • 1 cup loosely packed basil leaves
  • ½ tsp dijon mustard
  • 1 tsp garlic powder
  • salt and pepper to taste

Method
 

  1. Add all of the ingredients for the salad to a large bowl, or divide between meal prep containers.
  2. Add the ingredients for the dressing to a blender and puree until smooth. Adjust with water if a thinner consistency is desired, and season to taste.
  3. Pour the dressing over the salad and toss to combine. Best prepared at least one hour in advance, or overnight. If making ahead of time, wait until the day of or night before to add the dressing!

Nutrition

Serving 1servingCalories 429kcalCarbohydrates 66gProtein 23gFat 9gSaturated Fat 1gPolyunsaturated Fat 3gMonounsaturated Fat 2gTrans Fat 0.003gSodium 471mgPotassium 990mgFiber 16gSugar 8gVitamin A 1384IUVitamin C 61mgCalcium 166mgIron 7mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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7 Responses

  1. 5 stars
    I’ve had this recipe book marked for a while, and had been meaning to try for a long time, and finally whipped it up tonight. I had most of the ingredients already in the house, just had to buy green onions and dijon. I was really impressed, it was so good… simple (even I could do it), yummy (my boyfriend went in for seconds too), and meal prep-able (which I will do next time with a larger batch). I was skeptical about the aquafaba, I’d heard of using it for dressings but never tried it, it seemed icky for some reason – but I’m sold on it now. Thank you, this will now be in my recipe rotation.

    Reply

    1. Hey Barb! I am so happy that this recipe made an aquafaba believer out of you!! It really is such a magical ingredient and it hurts my heart to know so much of it just goes down the drain and never repurposed into a dressing like this one! Thank you so much for taking the time to share your experience and rate this recipe! Can’t wait for you to try your other long term bookmarked recipes heheh

      Reply

  2. 5 stars
    Made this recipe for supper last night as a stand alone meal and am having it as a side to my plant based burger this evening. What a great combination of protein sources. It is so refreshing to eat on a hot day. Thanks for sharing this amazing recipe. 💕

    Reply

    1. Hey Josee, thank you so much for the rating and review on this recipe! Love that it you were able to enjoy this salad two different ways and felt it was satiating as a stand alone dish!

      Reply

  3. 5 stars
    I am not a fan of peas…never have been, but this looked so good I decided to try it. It was fabulous!!! Since I’m the only person I’m making this for, I divided the salad up into fourths and put them in wide mouth canning jars with a 1/4 of the dressing in the bottom. Now I have 3 more salads that I can just tip over and shake for a bit before eating them. Truly wonderful recipe!

    Reply

    1. This is amazing Beth! Thank you so much for sharing how to meal prepped this salad – what an amazing idea and I am so excited for you to enjoy it for days to come! Appreciate the review and glad this salad changed your mind about peas 🙂

      Reply

    2. 5 stars
      What a grand idea to put the salads in Jars with the dressing on the bottom. Wow
      Thank you

      Reply
5 from 4 votes

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