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Fresh Mediterranean Quinoa Bowl with Chickpeas

Mediterranean quinoa bowl - featured image
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A fresh, filling, and healthy Mediterranean quinoa bowl featuring chickpeas, fresh veggies, and a tangy lemon dressing. Perfect for quick meals and meal prep.

Ingredients

Scale
  • 1 cup (170g) rinsed quinoa
  • 1 can (15 oz / 425g) chickpeas, drained and rinsed
  • 1 medium cucumber, diced
  • 1 cup (150g) cherry tomatoes, halved
  • ¼ cup red onion, finely diced
  • ½ cup (about 75g) Kalamata olives, pitted and sliced
  • ¼ cup fresh parsley, chopped
  • ¼ cup fresh mint, chopped
  • ½ cup (about 75g) feta cheese, crumbled
  • Juice and zest of 1 lemon
  • 3 tablespoons extra virgin olive oil
  • 1 teaspoon ground cumin
  • ½ teaspoon smoked paprika
  • Salt and pepper to taste
  • 2 cloves garlic, minced

Instructions

  1. Rinse 1 cup (170g) quinoa under cold water using a fine mesh strainer until water runs clear.
  2. Transfer quinoa to a medium saucepan and add 2 cups (480ml) water and a pinch of salt.
  3. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed and quinoa is tender.
  4. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and set aside to cool.
  5. Drain and rinse 1 can (15 oz / 425g) chickpeas. Toss chickpeas with 1 teaspoon ground cumin, ½ teaspoon smoked paprika, and a pinch of salt.
  6. Optionally, roast chickpeas in a 400°F (200°C) oven for 15 minutes for a crispier texture or keep them soft.
  7. Dice 1 medium cucumber, halve about 1 cup (150g) cherry tomatoes, finely dice ¼ cup red onion, slice ½ cup Kalamata olives, and chop ¼ cup each of fresh parsley and mint. Mince 2 garlic cloves.
  8. In a small bowl, whisk together juice and zest of 1 lemon, 3 tablespoons extra virgin olive oil, minced garlic, and salt and pepper to taste.
  9. In a large mixing bowl, combine the cooled quinoa, spiced chickpeas, cucumber, tomatoes, red onion, olives, and herbs.
  10. Pour the lemon-garlic dressing over the top and toss gently but thoroughly to combine.
  11. Crumble ½ cup (about 75g) feta cheese over the bowl and lightly toss to distribute.
  12. Drizzle extra virgin olive oil on top for a silky finish.
  13. Serve immediately or chill. For meal prep, portion into airtight containers and refrigerate for up to 4 days.

Notes

Rinsing quinoa is essential to remove bitterness. Fluff quinoa with a fork to keep it light. Roasting chickpeas adds crunch but is optional. Keep dressing separate if meal prepping to avoid soggy veggies. Fresh herbs are key for brightness. Adjust lemon and seasoning to taste.

Nutrition

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

Find it online: https://yumnode.com/fresh-mediterranean-quinoa-bowl-with-chickpeas-easy-healthy-recipe-for-meal-prep/