Print

Vibrant Mediterranean Quinoa Bowl with Chickpeas

Mediterranean quinoa bowl with chickpeas - featured image
Print Recipe

A quick, healthy, and colorful Mediterranean quinoa bowl featuring nutty quinoa, creamy chickpeas, fresh veggies, and a lemon-tahini dressing. Perfect for lunch, dinner, or meal prep.

Ingredients

Scale
  • 1 cup (185g) dry quinoa, rinsed well
  • 1 can (15 oz/425g) chickpeas, drained and rinsed
  • 1 cup (150g) cherry tomatoes, halved
  • 1 medium cucumber, diced
  • ¼ cup finely chopped red onion (optional)
  • ½ cup (75g) Kalamata olives, pitted and sliced
  • ½ cup chopped fresh parsley
  • ¼ cup chopped fresh mint
  • 3 tablespoons extra virgin olive oil
  • Juice of 1 large lemon
  • 2 tablespoons tahini (optional)
  • 1 clove garlic, minced
  • 1 teaspoon ground cumin
  • ½ teaspoon smoked paprika
  • Salt and pepper to taste

Instructions

  1. Place 1 cup rinsed quinoa into a medium saucepan with 2 cups (480ml) of water. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
  2. While quinoa cooks, drain and rinse chickpeas. Toss them in a small bowl with 1 teaspoon ground cumin, ½ teaspoon smoked paprika, and a pinch of salt. Set aside.
  3. Dice cucumber, halve cherry tomatoes, finely chop red onion, slice Kalamata olives, and chop parsley and mint. Place all in a large mixing bowl.
  4. In a small bowl, whisk together olive oil, lemon juice, tahini, minced garlic, salt, and pepper. Add water a teaspoon at a time if dressing is too thick.
  5. Add cooked quinoa and spiced chickpeas to the bowl with veggies and herbs. Pour dressing over and gently toss until evenly coated.
  6. Taste and adjust seasoning if needed. Serve immediately or chill for 15-20 minutes to let flavors meld.

Notes

Rinse quinoa thoroughly to remove bitterness. For extra crunch and flavor, roast chickpeas with spices. If tahini is unavailable or to avoid nuts, substitute with extra olive oil and lemon juice or Greek yogurt. Prepare veggies while quinoa cooks to save time. Store dressing separately when meal prepping.

Nutrition

Keywords: Mediterranean quinoa bowl, chickpeas, healthy recipe, vegan, gluten-free, quick meal, meal prep, tahini dressing

Find it online: https://realityeats.com/vibrant-mediterranean-quinoa-bowl-with-chickpeas-easy-healthy-recipe/