Name: Roasted Red Pepper Salad
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 2 large red bell peppers, cut into strips; 1 medium onion, cut into wedges; 1 can chickpeas, rinsed and drained; 1 tbsp olive oil; 1/2 tsp paprika; 1/2 tsp salt; 1/3 tsp black pepper; 1 cup dry quinoa; 2 cups lettuce (romaine, butter lettuce, or any crisp variety); 1/4 cup parsley, chopped; 2 tbsp hemp seeds; 2 tbsp vegan pesto; 1 tbsp olive oil; 2 tbsp lemon juice

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Roasted Red Pepper Salad is a fresh and filling dish. It uses simple ingredients and bright flavors. You get protein from chickpeas and quinoa, fiber from vegetables, and healthy fat from olive oil and hemp seeds. This salad is a great choice if you want a lighter option that still satisfies hunger. If you like roasted peppers in other dishes, you might also enjoy the savory roasted red pepper tomato soup for a warm, healthy meal.

This salad can be a healthy version of a hearty bowl. It works well for meal prep and is good for weight loss when you watch portions. It is diabetic-friendly because it has no added sugar and uses whole foods that help steady blood sugar.

WHY YOU WILL LOVE THIS RECIPE

You will love this recipe for many reasons. It tastes bright and smoky. It takes about 40 minutes cook time and is easy to make ahead. It is a great meal prep option for busy weeks. The salad is a lighter option that still feels like a full meal.

This recipe gives you plant-based protein and fiber from quinoa and chickpeas. That helps you feel full longer. It can be a high protein meal when served with extra hemp seeds or a side of grilled chicken or tofu. It is low calorie compared to heavy creamy salads, and it supports weight loss when you pair it with lean sides and control portions. For a sweet and crunchy salad idea that pairs well with roasted fruits, see this layered honeycrisp apple broccoli salad for another healthy side or meal idea.

HOW TO MAKE Roasted Red Pepper Salad

This section shows how to make the salad step by step. It is simple and clear. Follow the steps and you will have a tasty, colorful salad ready to eat.

EQUIPMENT NEEDED

Large baking sheet
Parchment paper or silicone mat
Medium pot with lid for quinoa
Large bowl or serving platter
Small bowl for dressing
Spoon or spatula
Knife and cutting board

Ingredients You’ll Need :

2 large red bell peppers, cut into strips, 1 medium onion, cut into wedges, 1 can chickpeas, rinsed and drained, 1 tbsp olive oil, 1/2 tsp paprika, 1/2 tsp salt, 1/3 tsp black pepper, 1 cup dry quinoa, 2 cups lettuce (romaine, butter lettuce, or any crisp variety), 1/4 cup parsley, chopped, 2 tbsp hemp seeds, 2 tbsp vegan pesto, 1 tbsp olive oil, 2 tbsp lemon juice

STEP-BY-STEP INSTRUCTIONS :

Begin by roasting the vegetables. Preheat your oven to 400F (200C). Line a large baking sheet with parchment paper. Toss the red peppers, onion slices, and chickpeas in olive oil, paprika, salt, and black pepper until well coated. Spread them evenly on the baking sheet in a single layer. Roast for 25 to 30 minutes, until the vegetables are softened and slightly charred and the chickpeas are golden and crispy. While the veggies roast, cook 1 cup dry quinoa (or use leftover if you have it). Bring 1 3/4 cup water to a boil, add the quinoa, lower the heat, cover, and simmer for 15 minutes. Fluff with a fork and let cool. In a small bowl, whisk together the pesto, lemon juice, and olive oil. Taste and adjust with more lemon for brightness or more olive oil for smoothness. In a large bowl or serving platter, layer the lettuce and quinoa. Add the roasted red peppers, onions, and chickpeas. Drizzle with the pesto dressing and toss gently. Top with chopped parsley and sprinkle hemp seeds over the top. Enjoy!

HOW TO SERVE Roasted Red Pepper Salad

Serve this salad fresh or chilled. For a main meal, add a cooked lean protein like grilled chicken or baked tofu to make it a high protein meal. For a lighter option, keep it as is and serve with a small portion of whole grain bread or a side of sliced fruit.

Portion tips:

Main meal: 2 to 3 cups per person.
Side salad: 1 cup per person.
For weight loss, serve 1 cup with a lean protein and a cup of steamed vegetables. This keeps the meal low calorie but filling.

This salad is gluten free and works well in a balanced plate with a lean protein and a vegetable side. If you like hearty salads that double as meals, this one is great for meal prep and quick lunches.

STORAGE & FREEZING : Roasted Red Pepper Salad

Store this salad in the fridge for up to 4 days. Keep dressing separate until ready to eat to keep the greens crisp. If you make it ahead, store quinoa and roasted vegetables in one container and lettuce in another. Mix them right before serving.

Freezing notes:

Cooked quinoa and roasted peppers freeze well. Freeze them in airtight containers for up to 3 months.
Do not freeze lettuce or hemp seeds. Thawed greens will be limp.
For fast meals, thaw a container of quinoa and peppers, then toss with fresh lettuce and dressing.

SERVING SUGGESTIONS

Pair this salad with simple sides for a balanced meal. A few healthy ideas:

A cup of steamed green beans or broccoli for extra fiber and vitamins.
A small baked sweet potato for added slow carbs and a low calorie boost of nutrients.
A side of plain Greek yogurt or a plant-based yogurt for extra protein and creaminess.

For a protein-forward meal, add grilled shrimp or sliced turkey breast. For a vegan high protein meal, add extra chickpeas, hemp seeds, or roasted tempeh. If you want to pair this salad with another summer dish, try the light flavors of the roasted peach chicken salad for a balanced and tasty menu.

VARIATIONS

Healthier version: Use low-sodium chickpeas and reduce olive oil to 1 tsp for the roast. Add more leafy greens for volume. This makes a lower calorie, heart healthy bowl. Call it a healthy version for people watching sodium and calories.
High-protein / low-carb version: Replace quinoa with cauliflower rice and add grilled chicken or baked tempeh. Use extra hemp seeds and a handful of chopped almonds. This turns the salad into a high protein meal and a low carb plate that is good for weight loss when paired with controlled portions.
Air fryer or oven-baked version: Roast the peppers, onions, and chickpeas in the air fryer at 375F for 12–15 minutes, shaking once, until charred and crispy. Or use the oven method as written. The air fryer gives crisp chickpeas and quick charred edges for a flavorful bowl.
Diabetic-friendly tweak: Add more non-starchy veggies like cucumber and spinach. Keep the dressing light and avoid sweet dressings. This keeps the salad low in added sugar and steady for blood sugar control.

FAQs

Q: Is this salad good for weight loss?
A: Yes. The salad is low calorie when you control portion size and dressing. It has fiber and protein to help you feel full, so it can support weight loss when eaten with balanced portions.

Q: Is this recipe diabetic-friendly?
A: Yes. It has no added sugar and uses whole foods. The fiber from quinoa and chickpeas helps slow digestion. Use extra greens and keep portion sizes to help manage blood sugar.

Q: How long will the salad last in the fridge?
A: Store mixed components for up to 4 days if you keep dressing separate. Cooked quinoa and roasted peppers last about 3–4 days in an airtight container.

Q: Can I freeze any part of this salad?
A: You can freeze cooked quinoa and roasted peppers for up to 3 months. Do not freeze lettuce or hemp seeds. Thaw grains and veggies, then add fresh greens when ready to eat.

Q: How can I raise the protein content?
A: Add grilled chicken, shrimp, baked tofu, tempeh, or extra hemp seeds. These choices turn it into a higher protein meal suitable for active days.

Q: Is this salad gluten free?
A: Yes. All main ingredients are naturally gluten free. Be sure to check labels on canned chickpeas and pesto if you need certified gluten free.

MAKE-AHEAD TIPS FOR Roasted Red Pepper Salad

Roast the peppers, onion, and chickpeas up to 3 days ahead. Store in the fridge in an airtight container.
Cook the quinoa ahead and cool it in the fridge for up to 4 days.
Keep lettuce and herbs in a separate container to stay crisp.
Make the dressing up to 5 days ahead. Shake before using.
For easy meal prep, portion quinoa and roasted veggies into containers and add fresh greens the day you eat them. This salad is great for meal prep and saves time on busy days.

This Roasted Red Pepper Salad makes a bright, healthy meal any day of the week. It is a lighter option that still fills you up. It works for meal prep, is gluten free, and can be a high protein meal with added protein on top. You get fiber, good fats, and fresh flavor in each bowl.

Roasted Red Pepper Salad