Looking for a vibrant meal that’s both nutritious and satisfying? This Mediterranean Chickpea and Quinoa Bowl is just what you need. Packed with protein-rich chickpeas, fluffy quinoa, and a medley of fresh vegetables, it’s a complete dish that celebrates the rich flavors of the Mediterranean. Plus, it’s gluten free, making it a perfect choice for those with dietary restrictions.
Imagine a bowl filled with colorful ingredients, where each bite offers a delightful crunch and a burst of freshness. This recipe is not only easy to prepare but also incredibly versatile. You can customize it with your favorite vegetables or add different herbs and spices to suit your taste.
Whether you’re meal prepping for the week or whipping up a quick lunch, this Mediterranean Chickpea and Quinoa Bowl will quickly become a staple in your kitchen.
A Nutritious and Colorful Bowl Recipe
This Mediterranean Chickpea and Quinoa Bowl is a wholesome dish that combines the earthiness of quinoa with the creaminess of chickpeas and the crispness of fresh veggies. Each ingredient complements the other, creating a harmony of flavors that transports you to the sunny shores of the Mediterranean.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup feta cheese, crumbled (optional)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and black pepper to taste
Instructions
- Cook the Quinoa: In a medium saucepan, combine the quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes before fluffing with a fork.
- Prepare the Vegetables: While the quinoa is cooking, prepare the vegetables. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
- Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
- Assemble the Bowl: Add the cooked quinoa to the vegetable mixture and drizzle with the dressing. Toss gently to combine all ingredients. If using, sprinkle with feta cheese before serving.
- Serve: Divide the Mediterranean Chickpea and Quinoa Bowl into serving dishes and enjoy immediately, or refrigerate for later.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
Nutrition Information
- Servings: 4 bowls
- Calories: 350kcal
- Fat: 15g
- Protein: 12g
- Carbohydrates: 45g
