Quinoa and Chickpea Bowl
A refreshing and hearty vegan bowl packed with plant-based protein. Fluffy quinoa, tender chickpeas, and crisp veggies are tossed in a creamy, zesty tahini dressing for a perfect healthy lunch.
For 4 servings
4 steps. 15 minutes total.
- 1
Step 1
- a.Cook the quinoa
- b.Rinse the quinoa thoroughly in a fine-mesh sieve under cold water.
- c.In a medium saucepan, combine the rinsed quinoa, 2.5 cups of water, and 0.5 tsp of salt.
- d.Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until the water is absorbed.
- e.Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork.
- 2
Step 2
- a.Prepare the vegetables
- b.While the quinoa is cooking, chop the cucumber, halve the cherry tomatoes, and thinly slice the red onion.
- c.Chop the fresh parsley.
- d.Rinse and drain the can of chickpeas.
- 3
Step 3
- a.Make the tahini dressing
- b.In a small bowl, whisk together the tahini, lemon juice, maple syrup, and minced garlic.
- c.Slowly whisk in the cold water, 1 tablespoon at a time, until the dressing is smooth and reaches your desired consistency.
- d.Season with 0.25 tsp salt and black pepper. Taste and adjust if needed.
- 4
Step 4
- a.Assemble the bowls
- b.Divide the cooked quinoa among four bowls.
- c.Top each bowl with an equal amount of chickpeas, cucumber, cherry tomatoes, and red onion.
- d.Sprinkle with fresh parsley.
- e.Drizzle generously with the tahini dressing and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinsing quinoa is important to remove its natural coating, called saponin, which can make it taste bitter.
- 2For extra flavor, you can cook the quinoa in vegetable broth instead of water.
- 3The tahini dressing will thicken as it sits. You can add a splash more water to thin it out before serving.
- 4This bowl is excellent for meal prep. Store the quinoa, veggies, and dressing in separate containers in the fridge for up to 4 days.
Adapt it for your goals.
Gluten free
This recipe is naturally gluten-free. Ensure your quinoa is certified gluten-free to avoid any cross-contamination during processing.
high proteinHigh protein
Add 1/2 cup of shelled edamame or a sprinkle of toasted pumpkin seeds to each bowl for an extra protein boost.
quickQuick
Use pre-cooked quinoa pouches to save time. The entire meal can be assembled in under 10 minutes.
kid friendlyKid friendly
Serve the components separately and let kids build their own bowls. You can also add some sweet corn for a touch of sweetness.
Why this is on our healthy list.
Complete Plant-Based Protein
Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein source crucial for muscle repair and growth.
Rich in Fiber
Both quinoa and chickpeas are excellent sources of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Heart-Healthy Fats
Tahini, made from sesame seeds, provides healthy monounsaturated and polyunsaturated fats, which are beneficial for heart health and reducing inflammation.
Packed with Vitamins and Minerals
This bowl is rich in essential minerals like iron from chickpeas, magnesium from quinoa, and a variety of vitamins from the fresh vegetables.
Frequently asked questions
Yes, it's very healthy. It's a balanced meal with complex carbohydrates from quinoa, plant-based protein and fiber from chickpeas, and healthy fats from tahini. The fresh vegetables add essential vitamins and minerals.