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Mediterranean Chickpea & Vegetable Grain Bowl

Mediterranean Chickpea & Vegetable Grain Bowl

Lunch
Prep Time
20min
Cook Time
25min
Servings
1
Calories
556
Chef's Note

For meal prep, keep the dressing separate until ready to eat. You can also add a squeeze of fresh lemon juice just before serving to brighten all the flavors. The chickpeas can be roasted in the oven at 400°F for 20 minutes instead of pan-frying for a different texture.

Tags
mediterranean
chickpea
grain bowl
vegetarian
lactose-free
lunch
high protein
plant protein
meal prep friendly
Ingredients

  • 1/3 cup quinoa

  • 2/3 cup water

  • 1/2 cup chickpeas, canned, drained and rinsed

  • 1/2 cup cherry tomatoes, halved

  • 1/3 cup cucumber, diced

  • 1/3 cup red bell pepper, diced

  • 2 tablespoons red onion, thinly sliced

  • 6 olives kalamata olives, pitted and halved

  • 2 tablespoons fresh parsley, chopped

  • 1 tablespoon fresh mint, chopped

  • 1 tablespoon lemon juice

  • 1.5 tablespoons extra virgin olive oil

  • 1 clove garlic, minced

  • 1/4 teaspoon ground cumin

  • 1/4 teaspoon smoked paprika

  • 1/4 teaspoon salt

  • 1/8 teaspoon black pepper

  • 1 ounce feta cheese (lactose-free)

Instructions
  • 1

    Rinse 1/3 cup quinoa under cold water until water runs clear.

  • 2

    In a small saucepan, combine quinoa with 2/3 cup water and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy.

  • 3

    While quinoa cooks, prepare the dressing by whisking together 1.5 tablespoons olive oil, 1 tablespoon lemon juice, 1 minced garlic clove, 1/4 teaspoon cumin, 1/4 teaspoon smoked paprika, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a small bowl.

  • 4

    In a skillet over medium heat, add 1/2 cup drained chickpeas and cook for 5-7 minutes until slightly crispy, stirring occasionally.

  • 5

    Add 1/4 teaspoon smoked paprika to the chickpeas during the last minute of cooking and toss to coat.

  • 6

    In a large bowl, combine the cooked quinoa, crispy chickpeas, 1/2 cup halved cherry tomatoes, 1/3 cup diced cucumber, 1/3 cup diced red bell pepper, 2 tablespoons sliced red onion, and 6 halved kalamata olives.

  • 7

    Pour the dressing over the bowl and gently toss to combine all ingredients.

  • 8

    Sprinkle 2 tablespoons chopped parsley and 1 tablespoon chopped mint over the bowl.

  • 9

    Crumble 1 ounce of lactose-free feta cheese on top.

  • 10

    Let the bowl sit for 5 minutes before serving to allow flavors to meld together.

Nutrition Information (per serving)
556
Calories
35g
Protein
63g
Carbs
19g
Fat
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