Are you ready to transform your meal routine with a dish that's not just a recipe, but a culinary journey? The Mediterranean Chickpea Glow Bowl is your passport to a vibrant, nutrient-packed meal that promises to tantalize your taste buds and nourish your body in just 25 minutes! Imagine a colorful bowl bursting with protein-rich chickpeas, fluffy quinoa, and fresh vegetables, drizzled with a zesty lemon dressing that will transport you straight to the sunny Mediterranean coastline.
Prep Time: 15 mins
Cook Time: 10 mins
Total Time: 25 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, diced
- 1/4 cup parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Begin by preparing all your ingredients. Drain and rinse the canned chickpeas under cold water to remove excess sodium and any canning liquid. Set aside.
- In a medium pot, cook 1 cup of quinoa according to package instructions. Typically, this involves rinsing the quinoa, then combining it with 2 cups of water or broth in the pot. Bring it to a boil, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and all the liquid is absorbed. Once cooked, remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
- While the quinoa is cooking, prepare the vegetables. Halve the cherry tomatoes and place them in a large mixing bowl. Dice the cucumber and add it to the bowl along with the halved tomatoes.
- Next, finely dice the red onion and add it to the mixing bowl. Chop the parsley and include it as well, adding a fresh burst of flavor to the bowl.
- Once the quinoa is ready, allow it to cool slightly before adding it to the mixing bowl with the vegetables. Then, add the drained chickpeas to the mixture.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to create a simple dressing. Adjust the seasoning to taste, adding more salt or pepper if desired.
- Pour the dressing over the chickpea and vegetable mixture. Gently toss all the ingredients together until everything is well combined and coated with the dressing.
- To serve, divide the Mediterranean Chickpea Glow Bowls into four serving bowls. You can enjoy them warm or chill them in the refrigerator for a refreshing cold dish.
- Garnish with additional parsley or a sprinkle of feta cheese if desired, and serve with lemon wedges on the side for an extra zesty kick.
Tips
- Rinse chickpeas thoroughly to reduce sodium and improve digestibility.
- For extra flavor, toast your quinoa in a dry pan for 2-3 minutes before cooking to enhance its nutty taste.
- Use fresh, high-quality olive oil for the dressing to maximize flavor complexity.
- Allow quinoa to rest after cooking to achieve the perfect fluffy texture.
- Prep ingredients in advance for an even quicker meal assembly.
- Customize your bowl with additional toppings like crumbled feta, olives, or roasted red peppers.
- For a meal prep option, these bowls can be stored in the refrigerator for up to 3 days.
- Experiment with different herbs like mint or oregano to vary the flavor profile.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 45g
Protein: 15g
Fat: 14g
Saturated Fat: 2g
Cholesterol: 0mg
