Mediterranean Chickpea & Quinoa Bowl

This Mediterranean Chickpea & Quinoa Bowl is a hearty, protein-packed lunch that’s bursting with fresh flavors. Featuring fluffy quinoa, crispy chickpeas, fresh vegetables, and a tangy lemon-tahini dressing, it’s a perfect balance of taste and nutrition.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 2 servings
• Cuisine: Mediterranean
• Category: Lunch
• Dietary Information: Vegan, Gluten-Free

Ingredients

For the Bowl:

• ½ cup quinoa, rinsed
• 1 cup water
• 1 cup canned chickpeas, drained & rinsed
• ½ teaspoon olive oil
• ½ teaspoon paprika
• ¼ teaspoon cumin
• ½ teaspoon garlic powder
• ½ cup cherry tomatoes, halved
• ¼ cup cucumber, diced
• ¼ cup red onion, finely chopped
• ¼ cup kalamata olives, sliced
• ¼ cup feta cheese, crumbled (optional)
• 2 tablespoons fresh parsley, chopped

For the Lemon-Tahini Dressing:

• 2 tablespoons tahini
• 1 tablespoon lemon juice
• ½ teaspoon honey or maple syrup
• 1 small garlic clove, minced
• 1-2 tablespoons water (to thin, if needed)
• ¼ teaspoon salt
• ¼ teaspoon black pepper

Equipment Needed

• Medium saucepan
• Strainer
• Mixing bowls
• Baking sheet
• Knife & cutting board
• Whisk

Instructions

Step 1: Cook the Quinoa

1. In a medium saucepan, bring 1 cup water to a boil.
2. Add rinsed quinoa, reduce heat, cover, and simmer for 12-15 minutes or until the water is absorbed.
3. Remove from heat and fluff with a fork.

Step 2: Roast the Chickpeas

1. Preheat oven to 400°F (200°C).
2. Pat chickpeas dry with a paper towel, then toss them with olive oil, paprika, cumin, and garlic powder.
3. Spread on a baking sheet and roast for 12-15 minutes, stirring halfway, until crispy.

Step 3: Make the Dressing

1. In a small bowl, whisk together tahini, lemon juice, honey, minced garlic, salt, and pepper.
2. Add water as needed to reach a smooth, pourable consistency.

Step 4: Assemble the Bowl

1. In two bowls, divide the cooked quinoa as a base.
2. Top with roasted chickpeas, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
3. Drizzle with the lemon-tahini dressing and sprinkle with fresh parsley.

Step 5: Serve & Enjoy

1. Serve immediately or refrigerate for up to 2 days.

Nutrition Information (Per Serving)

• Calories: 410
• Protein: 18g
• Carbohydrates: 50g
• Fat: 18g
• Fiber: 10g