Print

Fresh Mediterranean Quinoa Bowl with Crispy Chickpeas

Mediterranean quinoa bowl - featured image
Print Recipe

A quick, healthy, and satisfying Mediterranean quinoa bowl featuring nutty quinoa, fresh vegetables, a tangy lemon dressing, and crispy roasted chickpeas for a delightful crunch.

Ingredients

Scale
  • 1 cup (170 g) uncooked quinoa, rinsed well
  • 1 can (15 oz / 425 g) chickpeas, drained, rinsed, and patted dry
  • 3 tablespoons extra virgin olive oil
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground cumin
  • ½ teaspoon garlic powder
  • ¼ teaspoon cayenne pepper (optional)
  • Salt and black pepper to taste
  • 1 medium cucumber, diced
  • 1 cup (150 g) cherry tomatoes, halved
  • ¼ small red onion, thinly sliced
  • ¼ cup chopped fresh parsley
  • 2 tablespoons chopped fresh mint
  • ½ cup crumbled feta cheese (optional)
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions

  1. Rinse 1 cup quinoa under cold water using a fine mesh sieve to remove bitterness.
  2. Combine quinoa with 2 cups water in a medium saucepan. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes or until water is absorbed.
  3. Remove from heat and let quinoa sit covered for 5 minutes, then fluff with a fork.
  4. While quinoa cooks, drain and rinse chickpeas. Pat dry completely with paper towels.
  5. Toss chickpeas with 3 tablespoons olive oil, smoked paprika, cumin, garlic powder, cayenne (if using), salt, and pepper until evenly coated.
  6. Spread chickpeas in a single layer on a rimmed baking sheet.
  7. Roast in a preheated oven at 400°F (200°C) for 25-30 minutes, shaking the pan every 10 minutes for even crisping until golden and crunchy.
  8. Dice cucumber, halve cherry tomatoes, thinly slice red onion, and chop parsley and mint. Place all in a large bowl.
  9. In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, minced garlic, salt, and pepper until emulsified.
  10. Add cooked quinoa to the bowl with vegetables and herbs. Pour dressing over and toss gently to combine.
  11. Add crumbled feta cheese if using and fold in.
  12. Once chickpeas are roasted and slightly cooled, sprinkle them over the top of the quinoa bowl just before serving to keep their crunch.

Notes

Dry chickpeas thoroughly before roasting to ensure crispiness. Shake the pan during roasting for even browning. Add chickpeas last to maintain crunch. Quinoa resting time helps fluff it up. Can use rice cooker or Instant Pot for quinoa. Substitute feta with tofu or nutritional yeast for vegan option. Store chickpeas separately from quinoa and veggies to keep them crunchy.

Nutrition

Keywords: quinoa bowl, Mediterranean, crispy chickpeas, healthy recipe, vegan option, gluten-free, easy dinner, meal prep

Find it online: https://zorbmeal.com/fresh-mediterranean-quinoa-bowl-with-crispy-chickpeas-easy-healthy-recipe/