Mediterranean Quinoa Bowl with Lemon-Herb Tahini and Caramelized Vegetables
20min
35min
4
425
Chef's Note
This recipe demonstrates the bloom technique by toasting whole spices dry first, then using minimal oil to distribute their flavors. The caramelized vegetables build deep, complex sweetness without excess fat, while the lemon juice in the tahini sauce provides the acid that brightens and balances the dish. The combination of chickpeas, quinoa, and walnuts delivers plant-based protein and omega-3 fatty acids that support cardiovascular health.
Tags
Ingredients
1 cup quinoa
2 cups vegetable broth (low-sodium)
1 large red bell pepper
1 medium zucchini
1 medium red onion
2 cups cherry tomatoes
2 tablespoons olive oil
1 teaspoon cumin seeds
1 teaspoon coriander seeds
1 can (15 oz) chickpeas (canned, drained)
4 cups baby spinach
3 tablespoons tahini
3 tablespoons lemon juice
1 clove garlic clove, minced
1/4 cup fresh parsley, chopped
2 tablespoons fresh mint, chopped
2-3 tablespoons water
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup walnuts, roughly chopped
Instructions
- 1
Rinse quinoa thoroughly under cold water. Combine quinoa and vegetable broth in a medium saucepan and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
- 2
While quinoa cooks, heat a small dry skillet over medium heat. Add cumin and coriander seeds and toast for 2-3 minutes, shaking pan frequently, until fragrant and slightly darkened. Remove from heat and roughly crush with a mortar and pestle or the back of a spoon.
- 3
In another dry skillet over medium heat, toast the walnuts for 3-4 minutes, stirring frequently, until golden and fragrant. Set aside.
- 4
Cut red bell pepper and zucchini into 1-inch chunks. Slice red onion into thick wedges. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the vegetables and spread in a single layer.
- 5
Let vegetables cook undisturbed for 3-4 minutes until they begin to caramelize. Stir, then continue cooking for another 8-10 minutes, stirring occasionally, until vegetables are golden brown and tender. Add a tablespoon of water if vegetables stick. Season with half the toasted spices, salt, and pepper.
- 6
Add cherry tomatoes to the skillet and cook for 3-4 minutes until they begin to burst and release their juices. Add chickpeas and remaining toasted spices, cooking for 2 minutes to warm through.
- 7
For the tahini sauce, whisk together tahini, lemon juice, minced garlic, remaining 1 tablespoon olive oil, parsley, mint, and 2-3 tablespoons water until smooth and pourable. Season with salt to taste.
- 8
Place fresh spinach in a large bowl and pour the hot quinoa over it, allowing the heat to wilt the greens slightly. Toss to combine.
- 9
Divide the quinoa-spinach mixture among four bowls. Top each with caramelized vegetables and chickpeas. Drizzle generously with lemon-herb tahini sauce and garnish with toasted walnuts.
Nutrition Information (per serving)
425
15g
52g
18g
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