Mediterranean Chickpea Quinoa Bowl

Mediterranean Chickpea Quinoa Bowl

2 Reviews
From: EatingWell.com, May 2017

Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long.

Ingredients 4 servings

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Original recipe yields 4 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 1 (7 ounce) jar roasted red peppers, rinsed
  • ¼ cup slivered almonds
  • 4 tablespoons extra-virgin olive oil, divided
  • 1 small clove garlic, minced
  • 1 teaspoon paprika
  • ½ teaspoon ground cumin
  • ¼ teaspoon crushed red pepper (optional)
  • 2 cups cooked quinoa
  • ¼ cup Kalamata olives, chopped
  • ¼ cup finely chopped red onion
  • 1 (15 ounce) can chickpeas, rinsed
  • 1 cup diced cucumber
  • ¼ cup crumbled feta cheese
  • 2 tablespoons finely chopped fresh parsley

Preparation

  • Prep

  • Ready In

  1. Place peppers, almonds, 2 tablespoons oil, garlic, paprika, cumin and crushed red pepper (if using) in a mini food processor. Puree until fairly smooth.
  2. Combine quinoa, olives, red onion and the remaining 2 tablespoons oil in a medium bowl.
  3. To serve, divide the quinoa mixture among 4 bowls and top with equal amounts of the chickpeas, cucumber and the red pepper sauce. Sprinkle with feta and parsley.
  • To make ahead: Prepare red pepper sauce (Step 1) and quinoa (Step 2); refrigerate in separate containers. Assemble just before serving.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 479 calories; 25 g fat(4 g sat); 8 g fiber; 49 g carbohydrates; 13 g protein; 106 mcg folate; 8 mg cholesterol; 3 g sugars; 0 g added sugars; 1,146 IU vitamin A; 10 mg vitamin C; 136 mg calcium; 3 mg iron; 646 mg sodium; 443 mg potassium
  • Nutrition Bonus: Folate (26% daily value), Vitamin A (23% dv)
  • Carbohydrate Servings:
  • Exchanges: 4½ fat, 2½ starch, 1½ vegetable, ½ lean protein

Reviews 2

May 15, 2017
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By: Lisa Valente
This bowl recipe is great for a quick, healthy dinner and the leftovers are perfect for lunch the next day.
May 15, 2017
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By: Penelope Wall
Love this for an easy lunch idea I can meal-prep ahead and bring to work!