Quinoa Bowl with Chicken and Chickpeas
A vibrant, protein-packed bowl featuring grilled chicken, fluffy quinoa, roasted vegetables, and chickpeas, all brought together with a zesty lemon-tahini dressing. A perfect healthy and satisfying lunch.
For 4 servings
Cook the quinoa.
- In a small saucepan, combine the rinsed quinoa, 1.5 cups of water, and a pinch of salt.
- Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
- Once all water is absorbed, remove from heat and let it stand, covered, for 5 minutes.
- Fluff with a fork and set aside.
TIPRinsing quinoa removes its natural coating, called saponin, which can make it taste bitter.Prepare the chicken and vegetables.
- Preheat your oven or air fryer to 400°F (200°C).
- In a medium bowl, toss the chopped zucchini and bell pepper with 1 tbsp of olive oil, dried oregano, salt, and pepper.
- In a separate bowl, toss the chicken pieces with the remaining 1 tbsp of olive oil, salt, and pepper.
Roast the vegetables.
Spread the seasoned vegetables in a single layer on a baking sheet. Roast for 15-20 minutes, or until tender and slightly browned.
Grill the chicken.
While the vegetables roast, heat a grill pan or skillet over medium-high heat. Add the chicken and cook for 6-8 minutes, turning occasionally, until cooked through and golden. The internal temperature should reach 165°F (74°C).
TIPAvoid crowding the pan to ensure the chicken gets a nice sear instead of steaming.Make the lemon-tahini dressing.
In a small bowl, whisk together the tahini, lemon juice, and minced garlic. Slowly whisk in the water, 1 tablespoon at a time, until the dressing reaches your desired consistency. Season with a pinch of salt.
Assemble the quinoa bowls.
- Divide the cooked quinoa among four bowls.
- Top with the roasted vegetables, grilled chicken, and rinsed chickpeas.
- Drizzle generously with the lemon-tahini dressing.
Serve and enjoy.
Serve the bowls immediately while warm.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, you can marinate the chicken in lemon juice, garlic, and oregano for 30 minutes before grilling.
- 2Don't overmix the tahini dressing initially; it may seize up before becoming smooth as you add water.
- 3Feel free to add other vegetables like red onion, cherry tomatoes, or cucumber for extra crunch and freshness.
- 4Store components separately in the refrigerator for up to 4 days for easy meal prep.
Adapt it for your goals.
Vegan
Replace the chicken with an extra can of chickpeas or 1 block of firm, pressed tofu, cubed and roasted.
low carbLow carb
Substitute the quinoa with cauliflower rice and omit the chickpeas. Increase the amount of non-starchy vegetables.
quickQuick
Use pre-cooked quinoa and leftover rotisserie chicken to assemble these bowls in under 10 minutes.
high proteinHigh protein
Increase the chicken portion to 6 oz (170g) per serving and add 1/4 cup of shelled edamame to each bowl.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast is a fantastic source of lean protein, which is essential for building and repairing tissues, supporting muscle mass, and keeping you full.
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 that supports overall health.
Rich in Fiber
With fiber from quinoa, chickpeas, and vegetables, this bowl supports digestive health, helps regulate blood sugar levels, and promotes a feeling of fullness.
Heart-Healthy Fats
The monounsaturated fats from olive oil and tahini contribute to heart health by helping to reduce bad cholesterol levels.
Frequently asked questions
Yes, it's a well-balanced meal packed with lean protein from chicken, complex carbohydrates and fiber from quinoa and chickpeas, and healthy fats from olive oil and tahini. It's a great option for a nutritious lunch or dinner.