Healthy Recipes Healthy Main Dish Recipes Healthy Grain Main Dish Recipes Healthy Grain Bowl Recipes Crispy Chickpea Grain Bowl with Lemon Vinaigrette 5.0 (7) 7 Reviews Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches or a healthy and satisfying dinner. By Sara Haas, RDN Sara Haas, RDN Facebook Instagram Twitter Website Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements. EatingWell's Editorial Guidelines Updated on December 16, 2022 Reviewed by Dietitian Michaela Young, M.S. Print Share Share Tweet Pin Email Prep Time: 35 mins Additional Time: 10 mins Total Time: 45 mins Servings: 4 Yield: 4 servings Nutrition Profile: Diabetes Appropriate Egg Free Gluten-Free Healthy Aging Healthy Immunity High Fiber Low-Calorie Nut-Free Soy-Free Vegetarian Jump to Nutrition Facts Ingredients ⅔ cup quinoa 1 ⅓ cups water plus 1 tablespoon, divided ⅛ teaspoon salt plus 1/4 teaspoon, divided 1 (15 ounce) can no-salt-added chickpeas, rinsed 1 small red onion, thinly sliced 4 teaspoons extra-virgin olive oil plus 2 tablespoons, divided ¼ teaspoon ground pepper, divided 1 bunch kale, stems removed, thinly sliced (about 5 cups) 1 teaspoon Dijon mustard 1 clove garlic, minced 2 teaspoons lemon zest 2 tablespoons lemon juice 1 red bell pepper, thinly sliced ¼ cup crumbled feta cheese 2 tablespoons toasted pumpkin seeds Directions Preheat oven to 400 degrees F. Coat a large rimmed baking sheet liberally with cooking spray. Combine quinoa, 1 1/3 cups water, and 1/8 teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium-low, partially cover, and simmer until the quinoa is tender, about 15 minutes. Drain any excess water. Meanwhile, pat chickpeas dry with a paper towel. Toss with onion, 2 teaspoons oil, and 1/8 teaspoon each salt and pepper in a large bowl. Spread out on the prepared baking sheet. Roast for 15 minutes. Toss kale with 2 teaspoons oil and the remaining 1/8 teaspoon salt in the large bowl. Stir the kale into the chickpeas and roast for 15 minutes more. Whisk mustard, garlic, lemon zest, lemon juice, the remaining 1 tablespoon water and the remaining 1/8 teaspoon pepper in a small bowl. Whisk in the remaining 2 tablespoons oil. Divide the quinoa among 4 serving bowls. Top with the kale mixture, bell pepper slices, feta, and pumpkin seeds. Drizzle with the vinaigrette. Print Nutrition Facts (per serving) 370 Calories 18g Fat 41g Carbs 12g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 370 % Daily Value * Total Carbohydrate 41g 15% Dietary Fiber 9g 32% Total Sugars 7g Protein 12g 25% Total Fat 18g 23% Saturated Fat 4g 18% Cholesterol 8mg 3% Vitamin A 3345IU 67% Vitamin C 82mg 91% Folate 134mcg 33% Sodium 486mg 21% Calcium 139mg 11% Iron 3mg 18% Magnesium 108mg 26% Potassium 562mg 12% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved