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Fresh Mediterranean Quinoa Bowl Recipe with Crispy Roasted Chickpeas

Mediterranean quinoa bowl - featured image
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A quick, easy, and healthy Mediterranean quinoa bowl featuring fluffy quinoa, fresh veggies, tangy dressing, and crispy roasted chickpeas for a satisfying crunch.

Ingredients

Scale
  • 1 cup quinoa, rinsed
  • 2 cups water or vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/2 cup crumbled feta cheese (optional)
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh mint, chopped
  • 1 can (15 oz / 425 g) chickpeas, drained, rinsed, and patted dry
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon garlic powder
  • Salt and pepper to taste
  • 3 tablespoons extra virgin olive oil
  • Juice of 1 lemon (about 2 tablespoons)
  • 1 teaspoon Dijon mustard
  • 1 small garlic clove, minced
  • Salt and pepper to taste

Instructions

  1. Cook the quinoa: In a medium saucepan, combine 1 cup rinsed quinoa with 2 cups water or vegetable broth. Bring to a boil over medium-high heat. Once boiling, reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside to cool slightly.
  2. Prepare the crispy roasted chickpeas: Preheat your oven to 400°F (200°C). Pat the chickpeas completely dry with paper towels. Toss them in a bowl with olive oil, smoked paprika, cumin, garlic powder, salt, and pepper. Spread evenly on a baking sheet in a single layer. Roast for 25-30 minutes, shaking the pan halfway through, until golden and crunchy.
  3. Make the dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until emulsified. Taste and adjust seasoning as needed.
  4. Prep the vegetables: Halve cherry tomatoes, dice cucumber, finely chop red onion, slice olives, and chop fresh parsley and mint.
  5. Assemble the bowl: In a large mixing bowl, combine cooled quinoa, tomatoes, cucumber, red onion, olives, parsley, and mint. Pour dressing over and toss gently to coat everything evenly. Fold in crumbled feta cheese if using.
  6. Serve: Spoon the quinoa mixture into bowls and top generously with crispy roasted chickpeas. Optionally, drizzle a little more olive oil or a squeeze of lemon juice on top.

Notes

Pat chickpeas completely dry before roasting to ensure crispiness. Roast chickpeas and cook quinoa simultaneously to save time. Store roasted chickpeas separately when meal prepping to maintain crunch. Use fresh herbs for best flavor. Vegan options include omitting feta or substituting with vegan cheese or toasted nuts.

Nutrition

Keywords: Mediterranean quinoa bowl, crispy roasted chickpeas, healthy meal, easy recipe, vegetarian, gluten-free, meal prep

Find it online: https://sparklespoon.com/fresh-mediterranean-quinoa-bowl-recipe-with-crispy-roasted-chickpeas-easy-and-healthy-meal-idea/