Name: Quinoa & Roasted Chickpea Bowl
Prep time: 15 min
Cook time: 25 min
Total time: 45 min
Yield: 4
Cuisine: Mediterranean-Inspired
Ingredients: ¼ tsp black pepper; ½ red onion, thinly sliced; ½ tsp salt; 1 (15 oz) can chickpeas, rinsed and drained; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 1 cup quinoa, rinsed; 2 tbsp fresh lemon juice; 2 tbsp fresh parsley, chopped; 3 tbsp extra-virgin olive oil; Optional garnish: extra parsley, tahini drizzle

Savor Quinoa & Roasted Chickpea Bowl, a vibrant, nutrient-packed dish with fluffy quinoa, crispy chickpeas, and fresh veggies. This wholesome, Mediterranean-inspired meal is perfect for healthy weeknight dinners, delivering bold flavors with minimal effort.

Why You’ll Love This Recipe

Quinoa & Roasted Chickpea Bowl is a wholesome, colorful delight that combines protein-rich quinoa, crispy roasted chickpeas, and fresh vegetables for a healthy, satisfying dinner. Ready in under 45 minutes, this budget-friendly, vegetarian recipe is perfect for busy weeknights, offering a balance of textures and Mediterranean-inspired flavors. Its versatility allows for endless customizations to suit dietary needs, making it a family favorite. Packed with fiber, protein, and nutrients, this bowl pairs beautifully with a drizzle of tahini or a side of pita, delivering a nourishing, flavorful meal that’s as delicious as it is easy to prepare.

Recipe Tips and Tricks

Rinse Quinoa: Rinse quinoa thoroughly to remove its bitter coating for a better flavor.
Dry Chickpeas Well: Pat chickpeas dry before roasting to achieve maximum crispiness.
Spread Evenly: Spread chickpeas in a single layer on the baking sheet for uniform roasting.
Cook Quinoa Fluffy: Use a 2:1 liquid-to-quinoa ratio and fluff with a fork after cooking.
Chop Veggies Uniformly: Cut vegetables evenly for consistent texture and presentation.
Dress Fresh: Add dressing just before serving to keep veggies crisp and vibrant.

Yield: 4 Servings

Quinoa & Roasted Chickpea Bowl

Quinoa & Roasted Chickpea Bowl, a vibrant, healthy dish perfect for nutritious, flavorful dinners.

Prep Time 15 minutes

Cook Time 25 minutes

Additional Time 5 minutes

Total Time 45 minutes

Ingredients

¼ tsp black pepper
½ red onion, thinly sliced
½ tsp salt
1 (15 oz) can chickpeas, rinsed and drained
1 cucumber, diced
1 cup cherry tomatoes, halved
1 cup quinoa, rinsed
2 tbsp fresh lemon juice
2 tbsp fresh parsley, chopped
3 tbsp extra-virgin olive oil
Optional garnish: extra parsley, tahini drizzle

Instructions

Cook Quinoa: Rinse quinoa and cook in 2 cups water; bring to a boil, then simmer for 15 minutes until fluffy.
Prep Chickpeas: Rinse and pat chickpeas dry with a paper towel for crispy roasting.
Season Chickpeas: Toss chickpeas with 1 tbsp olive oil, salt, and pepper on a baking sheet.
Roast Chickpeas: Bake at 400°F for 20-25 minutes, shaking halfway, until golden and crispy.
Chop Veggies: Dice cucumber, halve cherry tomatoes, and thinly slice red onion for vibrant crunch.
Make Dressing: Whisk 2 tbsp olive oil, lemon juice, salt, and pepper in a small bowl.
Fluff Quinoa: Once cooked, fluff quinoa with a fork and let it cool slightly.
Assemble Bowls: Divide quinoa among 4 bowls; top with chickpeas, cucumber, tomatoes, and onion.
Add Dressing: Drizzle lemon dressing over each bowl and toss gently to combine.
Serve with Flair: Garnish with parsley and a tahini drizzle, and enjoy this wholesome, colorful bowl!

Notes

Rinse quinoa well to remove its natural bitter coating for a better taste.
Roast chickpeas until crispy; store separately to maintain texture if prepping ahead.
Leftovers are great cold as a salad or reheated for quick meals.
Serve with pita, hummus, or a side salad for a complete Mediterranean-inspired dinner.

Ingredients Notes

Quinoa: White or tri-color quinoa adds nutty flavor and protein; rinse well before cooking.
Chickpeas: Canned chickpeas are convenient; rinse and dry for crispy roasting.
Cucumber: Fresh cucumber adds crisp, cooling crunch; Persian cucumbers are a tender option.
Cherry Tomatoes: Halved cherry tomatoes bring juicy sweetness; grape tomatoes work well too.
Red Onion: Thinly sliced red onion offers sharp flavor; shallots are a milder substitute.
Olive Oil: Extra-virgin olive oil enhances Mediterranean flavors; avocado oil is a neutral alternative.
Lemon Juice: Fresh lemon juice adds bright tang; bottled juice is less vibrant.
Parsley: Fresh parsley provides a herbaceous lift; cilantro or dill can substitute.

Variations and Substitutions

Grain Swap: Use farro, brown rice, or couscous instead of quinoa for variety.
Veggie Add-Ins: Include roasted zucchini, bell peppers, or spinach for extra nutrition.
Protein Boost: Add grilled chicken, tofu, or feta cheese for a heartier bowl.
Vegan Option: Naturally vegan; ensure any added toppings are plant-based.
Gluten-Free: Quinoa is naturally gluten-free; verify all ingredients are gluten-free certified.
Spicy Twist: Add smoked paprika or chili flakes to chickpeas for a kick.
Dressing Variations: Swap lemon juice for balsamic vinegar or tahini for a creamy drizzle.

Storage Options

Refrigerator: Store components separately in airtight containers for up to 4 days; assemble fresh.
Freezer: Freeze cooked quinoa and chickpeas for up to 2 months; thaw before reheating.
Reheating: Warm quinoa and chickpeas in a skillet or microwave; add fresh veggies after.
Meal Prep: Prep quinoa, chickpeas, and veggies ahead; store separately for quick assembly.