I combined quinoa with chickpeas, black beans, diced mango and avocado, then mixed in lime juice, olive oil, cilantro and cumin to make a Quinoa Chickpea Buddha Bowl. This healthy quinoa salad works as an easy side or a simple vegetarian meal. Want the recipe?

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I love tossing fluffy quinoa with chickpeas, sweet diced mango and creamy avocado, then brightening it all with fresh lime juice, olive oil, cilantro and a pinch of cumin and chili powder. It somehow reads like a summer salad but eats way more interesting than that, there’s this little sweet heat that sneaks up on you and makes you look twice.

I keep making it when I need something easy but not boring, it’s honestly become a Quinoa Recipes Easy go-to, and yeah it’s totally Quinoa Healthy and right up there in my Avocado Recipes rotation. You might not expect how addictive it is.

Why I Like this Recipe

* I love how bright and fresh the flavors are, they wake me up even on a lazy day.
* I like the mix of textures, crunchy bits with creamy bits that make every bite interesting.
* It fills me up without feeling heavy, so I can eat well and not be sluggish later.
* It’s quick to throw together and keeps great as leftovers so I dont have to cook every night.

Ingredients

Ingredients photo for HEALTHY QUINOA SALAD WITH CHICKPEAS Recipe

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Quinoa: complete plant protein lots of fiber, cooks fluffy, keeps you full for hours.
Chickpeas: hearty plant protein, fiber rich and filling slightly nutty, adds bulk and chew.
Black beans: extra protein and fiber earthy flavor, good for heart health and energy.
mango: sweet juicy fruit, adds bright tropical notes, vitamin C and natural sugars too.
Avocado: creamy healthy fats makes salad silky, keeps you satisfied longer and fuller overall.
Red bell pepper: crunchy and sweet, super vitamin A and C, adds fresh crunchy snap.
Lime juice and olive oil: tangy and smooth dressing boosts flavor, adds healthy fats.

Ingredient Quantities

1 cup quinoa, rinsed

2 cups water or low sodium vegetable broth

1 can (15 oz) chickpeas, drained and rinsed

1 can (15 oz) black beans, drained and rinsed

1 ripe mango, peeled and diced (about 1 to 1 1/2 cups)

1 ripe avocado, diced

1 red bell pepper, seeded and diced

1/4 cup red onion, finely chopped or 3 scallions thinly sliced

1/2 cup fresh cilantro, roughly chopped

3 tablespoons fresh lime juice (about 2 limes)

3 tablespoons extra virgin olive oil

1 tablespoon honey or maple syrup

1 teaspoon ground cumin

1/2 teaspoon chili powder or smoked paprika

1/2 teaspoon kosher salt plus more to taste

1/4 teaspoon freshly ground black pepper

Optional: 1 small jalapeno, seeded and minced for heat

Optional: 2 tablespoons chopped fresh parsley or mint for extra brightness

How to Make this

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1. Rinse 1 cup quinoa under cold water, combine with 2 cups water or low sodium vegetable broth in a pot, bring to a boil, then lower heat, cover and simmer about 15 minutes until liquid is absorbed; remove from heat and let sit covered 5 to 10 minutes, then fluff with a fork and spread on a sheet pan or large plate to cool faster.

2. While quinoa cooks chop the produce: drain and rinse 1 can chickpeas and 1 can black beans and pat mostly dry, peel and dice 1 ripe mango, seed and dice 1 red bell pepper, finely chop 1/4 cup red onion or thinly slice 3 scallions, roughly chop 1/2 cup cilantro, mince 1 small jalapeno if using and set aside, and hold off on dicing the avocado until just before serving.

3. Make the dressing by whisking together 3 tablespoons fresh lime juice, 3 tablespoons extra virgin olive oil, 1 tablespoon honey or maple syrup, 1 teaspoon ground cumin, 1/2 teaspoon chili powder or smoked paprika, 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper until emulsified; taste and adjust lime or salt, you might want a little more lime if your mango isnt super sweet.

4. Once quinoa is cool or at least room temp, put it in a large bowl and add the chickpeas, black beans, diced red pepper, red onion or scallions and about half the chopped cilantro.

5. Pour about two thirds of the dressing over the quinoa mixture and toss gently to combine, taste and add more dressing, salt, or lime juice as needed; tossing with warm quinoa will wilt the cilantro so make sure it cooled first.

6. Fold in the diced mango carefully so the pieces dont burst, then gently add the diced avocado last and fold once or twice so it stays chunky not mashed.

7. Stir in the minced jalapeno if you want heat and sprinkle the remaining cilantro over the top, or add 2 tablespoons chopped parsley or mint for extra brightness if you like.

8. Let the salad rest in the fridge 15 to 30 minutes to let flavors marry if you can, but it also works fine served right away; give it a final taste before serving and brighten with extra lime juice if needed.

9. Store leftovers in an airtight container refrigerated up to 2 days, or keep the avocado separate and add just before serving if you need it to last longer.

Equipment Needed

1. Medium saucepan with tight fitting lid, for cooking the quinoa
2. Fine mesh sieve or small colander, to rinse quinoa and drain cans
3. Large rimmed sheet pan or big plate, to spread quinoa so it cools fast
4. Large mixing bowl, for tossing the salad
5. Chefs knife and cutting board, for mango, red pepper, onion, cilantro and avocado
6. Measuring cups and spoons, for water, lime, oil and spices
7. Whisk or fork plus a small bowl or jar, to emulsify the dressing
8. Wooden spoon or silicone spatula and a fork, to stir, fluff and gently fold in fruit
9. Can opener and a clean kitchen towel, to open cans and pat beans mostly dry

FAQ

Q: Can I make this salad ahead of time? A: Yes, you can cook the quinoa and rinse the beans a day or two ahead, and even mix them with the dressing, but wait to add avocado and mango until right before serving so they don't get mushy or brown. Stored in an airtight container it keeps well for about 3 to 4 days.

Q: Can I use dried chickpeas instead of canned? A: Totally. Soak overnight then simmer until tender, usually 1 to 1 1/2 hours. One cup dried makes roughly 3 cups cooked which is about two 15 oz cans, so adjust amounts to match.

Q: How do I stop the quinoa from being mushy or too firm? A: Rinse quinoa well, use 1 cup quinoa to 2 cups water or broth, bring to a boil then lower heat and simmer covered for about 15 minutes, let it rest 5 to 10 minutes and fluff with a fork. If it was mushy you used too much water or cooked it too long, if undercooked add a little hot water and cook a few more minutes.

Q: Is this salad vegan and gluten free? A: It's gluten free as long as your canned beans are labeled gluten free. To make it vegan use maple syrup instead of honey and you’re good to go.

Q: My family likes less heat, how do I tone down the spice? A: Leave out the jalapeno, reduce the chili powder, or use smoked paprika instead for flavor without big heat. You can always add a little chopped jalapeno to individual bowls if someone wants more kick.

Q: Any easy swaps if I don't have mango or avocado? A: Sure—use diced peaches or pineapple for the sweet element, and cucumber or roasted sweet potato instead of avocado for creaminess or texture. Fresh herbs like parsley or mint work great too if you want a different bright note.

HEALTHY QUINOA SALAD WITH CHICKPEAS Recipe Substitutions and Variations

Quinoa: swap for bulgur, farro or brown rice for a similar chewy base, or if you need gluten free use millet or cooked buckwheat
Chickpeas: use cooked lentils, cannellini beans or edamame for protein, or try roasted sweet potato if you want a softer sweeter bite
Mango: pineapple, peach or papaya work well as fresh swaps, for less sweet use diced cucumber or green apple
Extra virgin olive oil: substitute avocado oil for neutral flavor, walnut oil for a toasty note, or light sesame oil for an Asian twist, you can also use plain yogurt to make a creamy dressing

Pro Tips

1. Toast the quinoa quick in a dry skillet for 3 to 4 minutes till it smells nutty, then cook as usual — it gives way more depth so you wont need to over-salt later, and it helps the salad taste less “plain.”

2. Roast about half the chickpeas on a sheet pan with a little oil, cumin and salt until crispy, then toss some in for crunch and leave some soft ones for creaminess, that way every bite has texture.

3. Keep the avocado out until the last minute, and if you need to prep ahead toss diced avocado or sliced pieces with a little extra lime juice and keep the pit in the container to slow browning, dont mash it when you fold it in.

4. Make the dressing a little stronger than you think, then add most of it later after the salad chills a bit; taste and brighten with more lime or salt right before serving so flavors stay fresh and nothing gets soggy.